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Getting things done often means knowing what not to overlook. Our distraction tracker from Nir Eyal helps you do just that — recognizing and mindfully dealing with the things that are disrupting your focus.
To effectively tackle distractions, it's important to first understand their source —whether it’s an internal trigger, external interruptions, or poor planning.
Here’s how: on your paper tablet, write down a distraction you’ve noticed. Make a note to indicate whether it’s internal, external, or related to planning. Then, note possible solutions for handling the distraction.
If it’s an internal trigger, try to notice the feelings or emotions you experienced before you got distracted. We may be feeling stressed, bored, or anxious, and then distracting ourselves from these emotions.
External triggers, such as phone notifications or unnecessary meetings, also steal focus. By listing these, you’ll get an overview of how much time these distractions take. Similarly, if you find that a planning problem was the cause of a distraction, think about whether you can adjust your calendar.
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Nir Eyal writes at the intersection of psychology, technology, and business—what he calls “behavioral design.” He’s the bestselling author of Hooked and Indistractable, and has taught at Stanford. A former entrepreneur and active investor, Nir helps companies build habit-forming products that improve lives.
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