Lots of open windows on your computer. The one you’re currently using? Probably not important, but you can’t even remember why you opened it. A glance at a notification on your phone. A new email pops up on your computer—it’s from your boss. Better answer that. Oh, and you still need to reply to your friend’s last text. Let’s do that too. Multitasking. Mind wandering. Hours of social media scrolling. Unnecessary work meetings. These distractions consume a large part of our day. Before you know it, you’re tired, but many of your tasks are still incomplete. You didn’t achieve your goal, so you try to cram in as much as you can and take work home. You stay up late because of deadlines. Finally, you complete your tasks, but it doesn’t end there. The next day, the cycle repeats. The result? Exhaustion. The cause? Distraction.
I know that resonates with a lot of us, including myself. In a world where so much can easily catch your attention, how does one become indistractable? When I started reading this book, I was mind-blown by how the author breaks down the concept of distraction. I was already applying many of the strategies mentioned in the book, but I was particularly impressed with how he contrasts distraction with traction. If distraction keeps you from attaining your goals, traction pulls you toward them. I’m not going to get into everything the author talks about, but I want to highlight two key points. First, let’s look at the sources of distraction.
Sources of Distraction
Part of the distraction we experience is external—like a phone notification and often beyond our control—like a work meeting. For instance, if you work in an unorganized environment, you might realize that your difficulty in focusing on or planning your tasks well stems from your company’s culture. An unplanned, non-urgent meeting is a distraction outside your control, affecting your productivity regardless of your personal work habits.
Similarly, part of the distraction we experience is internal. Distraction drives you to always reach for something. If you think about it, you’ll realize it’s more than just a signal or sound directing your attention elsewhere. We might choose to binge-watch a show to avoid dealing with something. It might work temporarily, but eventually, you’re left with the same problem and a bad habit to overcome.
Master Internal Triggers
“Distractions cost us time, and like all actions, they are spurred by the desire to escape discomfort.”—Nir Eyal
It is discomfort and dissatisfaction that drive us toward something else. Instead of giving in to unproductive and time-wasting activities, the author suggests several ways to use these impulses to our advantage.
Turn boring and difficult tasks into something fun. While the task may not become pleasurable, this approach keeps you focused. This could involve:
- Focusing intensely on a task for a short time.
- Finding new ways to perform a task.
- Testing your ability to perform a task faster or better.
- Challenging yourself to find variability in a task where others may not notice.
Change the way you look at yourself. What you think of yourself tends to become your reality. If you see yourself as someone who is easily distracted, that’s what you’ll be, because you don’t believe you have enough willpower to change. However, if you see yourself as productive, you become productive. Self-limiting beliefs only hold you back.
Surf the urge. This is a ten-minute rule for dealing with distraction. It’s easy to get off track by doing something for just a second, like checking your phone. By surfing the urge, you put off checking your phone for 10 minutes and focus on the task at hand. In most cases, the urge fades within those 10 minutes.
Make Time for Traction
Making traction starts with how you spend your time. A huge component of this is time management. Plan your day ahead of time so you can make time for yourself, your relationships, and your work. All of these require our time. Spending time with your friends, on social media, or watching a show is not a problem—it’s how it’s done that makes it a distraction.
Timeboxing
Timeboxing is a way of organizing your calendar to ensure you have the day you intend to have. It involves filling every hour with planned activities and committing to those plans unless there’s an emergency. The beauty of timeboxing is that it allows you to schedule anything you want to do, including breaks. This structured approach helps reduce the urge to shift your attention away from a task. For example, if you have a dedicated time slot for checking social media, you’re less likely to feel the need to do it while reading a book. It’s about proactively managing your time to stay focused on what matters most to you.
Timebox You Time
You are the common factor in your work and your relationships. That means you are the input. In everything, you can control the input more than the outcome. How you treat yourself is reflected in your work and relationships. Therefore, it’s important to schedule time and show up for yourself.
“When it comes to living the life you want, making sure you allocate time to living your values is the only thing you should focus on.”—Nir Eyal
Timebox Your Relationships
The quality of a relationship is crucial. You nurture a relationship by taking care of it. It’s easy to put your friends last when you have work commitments and ambitions to pursue, but those friendships die slowly if neglected. Instead of giving them your tired self, prioritize some time for them. Spending time with close friends can be therapeutic, so that’s also prioritizing you. It’s even more important because, when times get tough, your friends are the ones who get you through it. What can be detrimental is not prioritizing and instead answering non-urgent calls at any time.
I love to keep a calendar. Coffee, dinner, or even a call with friends are often included. This way, I save time to nurture my relationships without impacting my work or other important tasks.
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