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
Hi there, my name is Nir Eyal, Author of Indistractable: How to Control Your Attention and Choose Your Life.
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
You have now come half-way towards becoming INDISTRACTABLE!
INDISTRACTABLE SKILLS MASTERED
?
?
Well done, you've now completed the first part of this case study! 🎉
CASE STUDY COMPLETED
A Guide to Becoming
Indistractable
Part 1
See how many of the strategies we covered today that you can manage to apply in practice. If you're ready for more, start Part 2!
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
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.
Make Time for Tractions
THE INDISTRACTABLE MODEL PART #2