A Guide to Becoming

Indistractable

How to Control Your Attention and Choose Your Life 

Best-Selling Author

Nir Eyal

Presented by

Part 1

Welcome to this Habit Weekly Pro case study! 🚀

We're honored to have Nir Eyal share his insights this week and I personally found this case study very enlightening.

On that note, here is what you can expect from this case study

All Levels

LEVEL 🏆

A Guide to Becoming Indistractable

This case study is suitable for both beginner & expert level behavioral designers. Perfect for anyone who wants to improve productivity & learn how to not get distracted. 

Book Deep-Dive

TYPE 💡

Learners can expect to learn the key tools and insights from the book. The aim is to help you understand how to apply the main concepts using real-world examples. 

Cheet Sheet + More

BONUS RESOURCES 🎁

  • Post-section quizzes
  • Downloadable cheat sheet
  • Additional readings

⏱️ DURATION: 12 minutes

INTERACTIVE CASE STUDY #3

Indistractable is the most practical and realistic approach to balancing technology with well-being. A must-read for anyone with a smartphone.

 

MARK MANSON, author of
The Subtle Art of Note Giving a F*ck

Here's a brief overview of what we'll cover in this case study. Let's get to it!

Master Internal Triggers  

5.

4.

1.

2.

3.

Make Time for Traction 

Hack Back External Triggers 

Prevent Distraction With Pacts 

Case Study Overview

The Indistractable Model  

These days if you don't know how to do something, you can GOOGLE IT—the information is out there. We know what we are supposed to do.

The problem is that we still don't know how to stop getting distracted.

You

Your

Goals

Distractions

And so this is the impediment to doing the work we want to do, to living the life we know we deserve to live.

So if you asked me today what superpower I would most want, I would tell you...

You

Your

Goals

I would want the ability to focus on whatever I want to do with my time, attention and my life...

INDISTRACTABLE

I would want the power to be INDISTRACTABLE! 💪

In this two-part case study, I will teach you my Indistractable Model...

The Indistractable Model helps you remain productive and find time well-spent by using the following four strategies ⚡️

1. Master Internal Triggers  🧠

2. Make Time for Traction ⏳

3. Hack Back External Triggers ⚔

4. Prevent Distraction With Pacts 🛡

YOUR SKILLS

The Indistractable Model

BEHAVIORAL DESIGN MODEL

Unlocking the techniques that will allow you to become INDISTRACTABLE 🦸‍♀️️

The Indistractable Model helps you remain productive and find time well-spent by using the following four strategies ⚡️

1. Master Internal Triggers  🧠

2. Make Time for Traction ⏳

3. Hack Back External Triggers ⚔

4. Prevent Distraction With Pacts 🛡

YOUR SKILLS

The Indistractable Model

BEHAVIORAL DESIGN MODEL

But first, we are going to understand what distraction is...

INDISTRACTABLE SKILLS MASTERED

Distraction is any action that moves you away from what you really want​

Distraction

INDISTRACTABLE SKILLS MASTERED

Your

Goals

The opposite of distraction is traction, which is any action that leads you closer to your goals

Distraction

Traction

INDISTRACTABLE SKILLS MASTERED

Your

Goals

All actions can result in either distraction or traction. The difference between traction and distraction is one word, and that one word is intent.

Distraction 

Traction

ACTION

INDISTRACTABLE SKILLS MASTERED

All behaviors are prompted by triggers.

Distraction 

Traction

ACTION

INDISTRACTABLE SKILLS MASTERED

Internal triggers prompt you to action with cues within you.

Distraction 

Traction

ACTION

Internal

Triggers

INDISTRACTABLE SKILLS MASTERED

External triggers are cues from the environment that tells us what to do next.

Distraction 

Traction

ACTION

Internal

Triggers

External

Triggers

INDISTRACTABLE SKILLS MASTERED

Use the             to learn more about each term and concept

Distraction 

Traction

ACTION

Internal

Triggers

External

Triggers

 INTERNAL TRIGGERS 

uncomfortable emotional state that we seek to escape from

E.g. We eat when we are hungry. We put on jacket when we are cold

EXTERNAL TRIGGERS 

The pings, the dings, the rings in our outside environment

🧠⚙

INDISTRACTABLE SKILLS MASTERED

DISTRACTION

Any actions that move you away from what you really want​

e.g., Swiping on your social media when you plan to work on your project

TRACTION

Any actions that lead you closer to your goals

e.g., working on your thesis when you plan to do so

MISSION ALERT, CAPTAIN!
The DISTRACTIONS are playing a prank on us...
We have to find out their source of power in order to get pass through them...
We are the 
almighty distractions.

External

Triggers

A

Please choose the correct answer from the options below before proceeding...

You can never guess what is THE NUMBER ONE CAUSE OF US DISTRACTION!!

Text

INTERNAL TRIGGERS SEEM seem possible, I'll say.. It's your call, captain!
WRONGGGGG!!!! 
Do you think it's EXTERNAL TRIGGER, captain?

YOU CAN NEVER GUESS WHAT THE NUMBER ONE CAUSE OF US DISTRACTION IS!!

External

Triggers

A

Internal

Triggers

B

Great job! Now you can proceed to the next slide!

Good job, captain!
Thanks to you, we got hold of their WEAKNESS!
How?? How did you know our SOURCE OF POWER?

Please choose the correct answer from the options below before proceeding...

Internal

Triggers

B

I'm passing back to Mr. Nir now!

INDISTRACTABLE SKILLS MASTERED

Silly quiz, I know, but hopefully memorable! Well done on figuring out the number one cause of distractions!

The number one cause of distraction, believe it or not, is not the pings and dings in your life. It's not the external triggers.

INDISTRACTABLE SKILLS MASTERED

It's not what's happening outside us, but rather, it is what is going on inside us--our internal triggers.

INDISTRACTABLE SKILLS MASTERED

Most people think motivation is all about carrots and sticks. However, when you look deeper into what's happening in the brain and on a neurological basis, it's wrong.

INDISTRACTABLE SKILLS MASTERED

What motivates us is not the pursuit of pleasure in the avoidance of pain. It's all about the desire to escape discomfort.

INDISTRACTABLE SKILLS MASTERED

So if all human behavior is prompted by a desire to escape discomfort, that therefore means that time management is pain management.

INDISTRACTABLE SKILLS MASTERED

Bringing us to the first strategy of the Four-Parts Indistractable Model​: MASTER THE INTERNAL TRIGGERS

INDISTRACTABLE SKILLS MASTERED

YOUR SKILLS

The Indistractable Model

BEHAVIORAL DESIGN MODEL

MASTER INTERNAL TRIGGERS

HACK BACK EXTERNAL TRIGGERS

MAKE TIME FOR TRACTION

PREVENT DISTRACTION WITH PACTS

MASTER INTERNAL TRIGGERS

So let me give you a few techniques that can help you master these internal triggers.

INDISTRACTABLE SKILLS MASTERED

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

The first thing that psychologists can tell us is that we can note the sensation.

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

Noting the sensation is a very powerful step to just simply write down what is that sensation we're experiencing.

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

If we can block that habitual response to look for escape from pain, we are acting in a way that is in accordance with our values by simply noting the sensation. That is a wonderful way to disarm that sensation.

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

Then we want to get curious about what we're feeling and not being contemptuous.

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

      Get curious

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

We don't want to beat ourselves up. We don't want to berate ourselves for feeling that urge. Remember, you can't control these urges. You don't control your feelings.

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

      Get curious

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

Lastly, a very, very effective technique to master internal triggers is called surfing the urge or the "ten-minute rule".

INDISTRACTABLE SKILLS MASTERED

      Surf the urge

       Note the sensation

      Get curious

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

This technique tells us we can give in to any temptation. But first, we do whatever it is that is potentially distracting us in just ten minutes of surfing the urge.  

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

      Get curious

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

      Surf the urge

Then once the ten minutes are up, what we find is that if you still desire that sensation, you can give into it.

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

      Get curious

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

      Surf the urge

And it turns out by giving yourself that mental freedom, nine times out of ten, you no longer even desire it because that sensation has passed. The internal trigger has crested like a wave and then subsided

INDISTRACTABLE SKILLS MASTERED

       Note the sensation

      Get curious

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

      Surf the urge

Here's a summary of the techniques for mastering the internal triggers. More in-depth discussions of each technique can be found in my book.

INDISTRACTABLE SKILLS MASTERED

SURF THE URGE

Wait 10-minutes before giving in to the distraction.

GET CURIOUS

Explore the negative sensation with curiosity instead of contempt.

NOTE THE SENSATION

Write down the trigger at the time it occurs -- time of day, what you were doing and how you felt at the moment.

Master Internal Triggers 

THE INDISTRACTABLE MODEL PART #1  

ANOTHER MISSION ALERT, CAPTAIN!!!

INDISTRACTABLE SKILLS MASTERED

INTERNAL TRIGGERS are building up their offense.. What should we do?
I AM FEELING BORED AND HUNGRY.... 
Got it, Captain! Noting that we are feeling bored and hungry.. and that jar of cookies looks especially amazing...

Use ignore

Hmm.... I wonder why I am feeling this feeling right now...

 

OK! Ten minutes and counting!!

 

Ermm.. I don't think that will work, Captain...

 

INDISTRACTABLE SKILLS MASTERED

Please click on the skill to use on the internal triggers...

I am bored... I am hungry... I am... I am......

Use note the sensation

Use get curious

Use surf the urge

Use ignore

INDISTRACTABLE SKILLS MASTERED

MISSION ACCOMPLISHED, CAPTAIN!!!

Great job! You may proceed now.

INDISTRACTABLE SKILLS MASTERED

Text

MASTER INTERNAL TRIGGERS

You have mastered the FIRST INDISTRACTABLE SKILL!

Congratulations on mastering your first INDISTRACTABLE skill!

INDISTRACTABLE SKILLS MASTERED

Let's not waste time, but get on to the next one, shall we?

INDISTRACTABLE SKILLS MASTERED

Talking about time, the next strategy to becoming distractible is about making time for traction.

INDISTRACTABLE SKILLS MASTERED

YOUR SKILLS

The Indistractable Model

BEHAVIORAL DESIGN MODEL

MASTER INTERNAL TRIGGERS

HACK BACK EXTERNAL TRIGGERS

MAKE TIME FOR TRACTION

PREVENT DISTRACTION WITH PACTS

MAKE TIME FOR TRACTION

Remember that any action can be either traction or distraction.

INDISTRACTABLE SKILLS MASTERED

Distraction 

Traction

ACTION

You cannot call something a distraction unless you know what it is distracting you from.

INDISTRACTABLE SKILLS MASTERED

Distraction 

Traction

ACTION

Therefore, the first technique to make time for traction is planning out the time for traction.

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

     Plan the time

And I'm not talking about just creating a to-do list. To-do list is a register of output, but you can't have output without input.

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

     Plan the time

Well what is your input if you're a knowledge worker? There are two things: time and attention

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

     Plan the time

So don't worry about the output if you're not going to gather the input, which means you've got to make time on your calendar for the things you want to do. I mean down to the minute.

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

     Plan the time

So don't worry about the output if you're not going to gather the input, which means you've got to make time on your calendar for the things you want to do. And I mean down to the minute.

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

     Plan the time

What I want to make sure you put into that calendar is time to think.

INDISTRACTABLE SKILLS MASTERED

Leading us to our second tip:

Spending less time communicating and more time concentrating

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

     Plan the time

      Spend less time communicating and more time concentrating

If you want a huge competitive advantage over your competitors, insert blocks of time in your calendar to think.

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

     Plan the time

      Spend less time communicating and more time concentrating

The people who win, the people who come up with the best ideas, the people who are happier and more productive in life, are often the people who plan the time and protect it

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

      Spend less time communicating and more time concentrating

     Plan the time

They fiercely defend and protect their time to think, to strategize, and to plan. But that time will not happen if you don't find a place for it on your calendar.

INDISTRACTABLE SKILLS MASTERED

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

      Spend less time communicating and more time concentrating

     Plan the time

Here's a brief summary of some techniques to make time for traction. You can find out more tips in my book!

INDISTRACTABLE SKILLS MASTERED

SPEND LESS TIME COMMUNICATING & MORE TIME CONCENTRATING

Make sure you allocate the time for thinking-- to strategize, to plan-- not only for communication.

PLAN THE TIME

Set a time for when you are going to do something. "Timebox" your time down to the minutes. 

Find our more techniques from the book INDISTRACTABLE

Make Time for Tractions 

THE INDISTRACTABLE MODEL PART #2  

MISSION ALERT, CAPTAIN!

INDISTRACTABLE SKILLS MASTERED

We have TASKS that have been on our TO-DO LIST for a while now... 

INDISTRACTABLE SKILLS MASTERED

I think it's time to do some housekeeping and start making TIME FOR OUR TRACTION, Captain!

INDISTRACTABLE SKILLS MASTERED

What are the INPUTS we need in order to COMPLETE OUR TASKS?

 

INDISTRACTABLE SKILLS MASTERED

Action, Communication

Todo list, Time

Time, Communication

Please click on the correct answer...

I think I remember something about less communication...

 

Seems like something crucial is missing...

 

I think Mr. Nir mentioned something about less communicating...

 

Yes! TIME and ATTENTION! That's what we need to help complete our tasks!

INDISTRACTABLE SKILLS MASTERED

Please click on the skill to use on the internal triggers

Action, Communication

Todo list, Time

Time, Communication

INDISTRACTABLE SKILLS MASTERED

Congratulations, captain! You have mastered the skill "MAKE TIME FOR TRACTIONS"!

MAKE TIME FOR TRACTIONS

Good work on getting the answer right!

INDISTRACTABLE SKILLS MASTERED