{"id":9251,"date":"2019-12-16T10:56:23","date_gmt":"2019-12-16T10:56:23","guid":{"rendered":"https:\/\/staging-mondaycomblog.kinsta.cloud\/?p=9251"},"modified":"2024-12-01T11:51:53","modified_gmt":"2024-12-01T11:51:53","slug":"how-to-not-get-distracted","status":"publish","type":"post","link":"https:\/\/monday.com\/blog\/productivity\/how-to-not-get-distracted\/","title":{"rendered":"How to not get distracted, Q&A with best-selling author Nir Eyal"},"content":{"rendered":"

With technology entering all aspects of our lives, our struggle with distraction is harder than ever to overcome. People around the world are desperately searching for solutions to help them be less distracted<\/a> and more productive, especially in the office. But nothing seems to work. Are there practical solutions for today\u2019s pervasive distractions? Is there a way to reduce distractions<\/a> or are we chasing an unrealistic dream? Is getting rid of our devices the only way?<\/p>\n

We had the pleasure of interviewing author Nir Eyal to help us answer these questions, drawing on his recently published book, \u201cIndistractable: How to Control Your Attention and Choose Your Life.\u201d Now let\u2019s see what Nir has to say about distraction.<\/p>\n

Nir, we\u2019re going to dive right in. So, obviously, the topic of distraction is not new. As you\u2019ve said many times before, Plato talked about it 2,500 years ago. What compelled you to write \u201cIndistractable,\u201d a book about this age-old struggle, today?<\/strong><\/p>\n

After writing my first book, \u201cHooked,\u201d which is all about how to build good habits, I wanted to tackle the flip side of that, which is how to break bad habits. I wanted to get to the source of why we do things against our better interests. Why do we do things we know we shouldn\u2019t do. And why don\u2019t we do the things that we should do. <\/em> It really came out of a personal struggle that I talk about in the intro of my book. <\/em><\/p>\n

I used to get really distracted and today distraction is so much easier to find. And it really hit me in an incident with my daughter. We were playing a game together and at one point we were asked to answer a question: \u201cIf you could have any superpower, what would it be?\u201d <\/em><\/p>\n

My daughter answered but I couldn\u2019t tell you what she responded. I was glued to something on my phone, and by the time I looked up she was gone, and the game was over. After apologizing to her, I really wanted to get to the route cause of why I was putting distractions before my daughter because it wasn\u2019t an isolated incident. <\/em><\/p>\n

I immediately started reading books on distraction but I couldn\u2019t find practical solutions in those books. They were all focused on explaining why technology is the problem. But I didn\u2019t buy it. Technology is something that we blame but I knew there was something deeper going on behind the technology I was using.<\/em><\/p>\n

But why shouldn\u2019t we blame technology? It seems like a reasonable assumption since most of us feel our devices are the problem. How did you realize that technology was just a symptom and not the root cause of distraction?<\/strong><\/p>\n

Because I got rid of it. I did what all the books<\/a> told me to do. They say technology is the problem so get rid of the technology. And I did that. I got rid of the technology. I got myself a flip phone from the 1990s and a word processor with no internet connection. And I still got distracted. <\/em> I would rearrange my desk or take out the trash. I\u2019d do anything, instead of doing what I had originally intended to do. <\/em><\/p>\n

I used to be clinically obese and I remember trying to lose weight. I would go on these 30-day diet detoxes, no junk food, for example, and of course, those diets never work because they\u2019re temporary. The same thing goes for digital detoxes. <\/em><\/p>\n

So, the solution that other books propose of getting rid of the technology or participating in a digital detox is for one, not practical, secondly, these technologies are fantastic and can do so much good for us. And, as I figured out, it is not the root cause of the problem because it doesn\u2019t help us understand why we get distracted in the first place. <\/em> If you don\u2019t understand the root cause of the problem, you will always find distractions somewhere. <\/em><\/p>\n

This, of course, begs the question; what is the root cause?<\/strong><\/p>\n

The root cause of the problem is not the external triggers – the pings, the rings, the dings in our environment. The root cause of the problem is the internal triggers; what\u2019s happening inside of us. <\/em><\/p>\n

All human behaviors are prompted by the desire to escape discomfort. And if you don\u2019t address this discomfort, you will always find a way to distract yourself from addressing it. <\/em> Those internal triggers; uncertainty, stress, fatigue, anxiety, loneliness, boredom, are the root causes for why you keep reaching for your devices. You feel things you don\u2019t want to feel. And if you don\u2019t know how to deal with that discomfort in a healthier manner, you end up turning to technology to avoid those feelings. <\/em><\/p>\n

If internal triggers are what cause us to be distracted, how can we deal with these uncomfortable feelings you describe? Are we able to control them? <\/strong><\/p>\n

We can\u2019t control the thoughts that enter our heads or feelings that arise in our bodies, but we can control how we deal with them. <\/em> There\u2019s a lot to take from Jonathan Bricker. Bricker is an internationally recognized scientific leader who\u2019s done a lot of work on smoking cessation with an approach he calls Acceptance and Commitment Therapy. <\/em> He says you shouldn\u2019t tell yourself to suppress the thoughts around the urge because it will only come back stronger. You need to find better ways to cope with the urge. <\/em><\/p>\n

And what\u2019s the best way to cope with intense urges to check those notifications, send those emails, or schedule those meetings?<\/strong><\/p>\n

It\u2019s all about reimagining our internal triggers and there are four steps to doing that. <\/em> The first step is to look for the discomfort that comes before the distraction. Zoom in on the internal trigger and understand why you\u2019re about to send that email or schedule that meeting. <\/em> If I take myself as an example, a common problem I have is when I\u2019m supposed to be writing, I often feel the urge to google something, telling myself I need to do more research. But, usually, it\u2019s really a diversion from difficult work. Maybe I\u2019m feeling anxious or restless. It\u2019s important to really understand what\u2019s going on inside in that moment. <\/em><\/p>\n

What do you do when you catch yourself feeling anxious or restless?<\/strong><\/p>\n

I write down the internal trigger. That\u2019s step two. Bricker recommends writing the trigger down as soon as you notice it because it\u2019s easier to remember what you were feeling. And then include as much detail as possible like the time of day, what you were doing that led to that feeling.<\/em><\/p>\n

One way to do it is to look at your situation as an observer and say something like \u201cI\u2019m feeling my heart beating fast right now. And there I go anxiously looking to fire off a few emails in a panic.\u201d<\/em><\/p>\n

So now you\u2019ve recognized that you\u2019re feeling uncomfortable, and you\u2019ve written down the experience\u2026 what\u2019s next?<\/strong><\/p>\n

The third step is to explore the sensation and get curious about it. How fast is your heart beating? When does it start getting faster?<\/em> Bricker encourages sitting with the feeling before acting on it. He refers to the technique \u201cleaves on a stream,\u201d where you place yourself next to an imaginary stream and put any thoughts, feelings, words, or images on leaves and watch them float further away from you down the stream. <\/em> The idea here is to help yourself avoid doing something you\u2019d rather not.<\/em><\/p>\n

That sounds like a great technique to really distance yourself from the thought and look at it as an observer. So, now, what\u2019s the final step to reimagining these triggers?<\/strong><\/p>\n

The fourth step is to beware of liminal moments which are basically moments of transitioning from one thing to another throughout the day. <\/em> Liminal moments are doing things with the intention to do them \u201cjust for a sec\u201d only to find yourself doing the action for much longer than you intended. You then find you’ve gotten yourself completely off track. <\/em> It\u2019s like waiting for a page to load and then opening up another tab to check something else while you waited; or checking Facebook while walking from one meeting to the next, only to keep scrolling when you return to your desk.<\/em><\/p>\n

Think we\u2019ve all been there. I know I have. Is there anything that works particularly well for you in making sure you don\u2019t get off track?<\/strong><\/p>\n

A technique I\u2019ve found helpful is the \u201cten-minute rule.\u201d If I find myself wanting to check my phone I tell myself, yes, that\u2019s fine, but not right now. I have to wait for just ten minutes. This is a technique that some behavioral psychologists call \u201csurfing the urge.\u201d <\/em> What you\u2019ll find after \u201csurfing the urge\u201d where you\u2019re not necessarily giving in, but you\u2019re not saying no either, is that after those 10 minutes the urge isn\u2019t there anymore. That liminal moment has passed and now you\u2019re able to do the thing you intended to do. <\/em> These techniques are really helpful mental skill-building exercises that can recondition the mind to seek relief from internal triggers in a reflective rather than a reactive way and ultimately help you stop impulsively giving in to distractions. <\/em><\/p>\n

Before concluding, how would you define someone who has mastered being \u201cindistractable.\u201d Is it possible? <\/strong><\/p>\n

The great thing about \u201cindistractable\u201d is that it\u2019s a made-up word, and when you make up a word you can define it any way you like. So being indistractable doesn\u2019t mean you never get distracted. That\u2019s impossible. Being indistractable means you understand why you got distracted and are able to do the things you actually want to do. So if you\u2019re able to do that then you\u2019re well on your way.<\/em><\/p>\n

Are you ready to get started? Download a <\/strong>complimentary 80-page workbook<\/strong><\/a> so you can put these tips into action. <\/strong><\/p>\n

Interested in reading the book? Order your copy here<\/a>.<\/p>\n

\n

About Nir Eyal: <\/strong>Nir writes, consults, and teaches about the intersection of psychology, technology, and business. The M.I.T. Technology Review dubbed Nir, \u201cThe Prophet of Habit-Forming Technology.\u201d Nir founded two tech companies since 2003 and has taught at the Stanford Graduate School of Business and the Hasso Plattner Institute of Design at Stanford. He is also the author of the best-selling book, “Hooked: How to Build Habit-Forming Products.” In addition to blogging at NirAndFar.com, Nir\u2019s writing has been featured in The Harvard Business Review, TechCrunch, and Psychology Today.<\/p>\n","protected":false},"excerpt":{"rendered":"

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