Recognize that all human behavior, including distraction, is driven by a desire to escape discomfort. Understanding these internal triggers is the foundational step to becoming indistractable.
Gain control over your internal triggers by consciously choosing how you respond to uncomfortable emotions, preventing them from automatically leading to distraction.
Recognize that discomfort is a natural human state, not a sign of being broken or deficient, to avoid the self-shaming that can perpetuate cycles of distraction.
Change your perspective on uncomfortable internal triggers by reimagining them, allowing you to respond in a way that serves your goals rather than leading to automatic distraction.
Instead of self-blame, explore uncomfortable sensations with curiosity to better understand and manage your emotional responses to potential distractions.
When feeling an uncomfortable emotion, practice ‘surfing the urge’ by acknowledging that emotions are temporary and will subside, allowing you to ride them out without immediate distraction.
When tempted by distraction, commit to waiting 10 minutes before giving in, as this technique is more effective than strict abstinence and allows the urge to pass.
Interpret physical stress responses like nervousness or palpitations as your body preparing for optimal performance, rather than signs of failure, to channel energy constructively.
Differentiate between ’traction’ (actions pulling you towards your intent) and ‘distraction’ (actions pulling you away from your intent) to accurately identify what truly serves your goals.
Turn your values into concrete actions by scheduling dedicated time for them on your calendar, ensuring that personal health, relationships, and work priorities are actively pursued.
Dedicate 15 minutes each Sunday with your partner to synchronize calendars and timebox tasks for the week, preventing disagreements and ensuring shared responsibilities are planned.
Combat loneliness and prioritize relationships by scheduling regular, consistent social gatherings (e.g., every two weeks, same time, same place) with friends or family.
Show children the importance of adult friendships by actively scheduling and prioritizing time with your friends, setting clear boundaries during these interactions.
Allocate specific times in your daily schedule for checking email and social media, transforming these potential distractions into intentional, time-boxed activities.
Review and adjust your notification settings on devices, ensuring that external triggers serve your goals rather than leading to distraction, and remove those that don’t.
Identify the specific emotion or sensation that precedes a distracting behavior by using a distraction tracker, as merely writing it down can be incredibly empowering.
Focus on teaching children how to be indistractable and use technology intentionally, rather than promoting technophobia, to prepare them for a future with increasing distractions.
Openly discuss with your children how technology is designed to be engaging and share your own struggles, working together to learn tactics for intentional use.
Prioritize and schedule unstructured ‘free play’ time for children, allowing them to interact without adult supervision, which is vital for their psychological development and social learning.
When someone is distracted by their phone during a conversation, sincerely ask, ‘Is everything okay?’ to gently prompt them to become present or excuse themselves if there’s an actual emergency.
Place a physical ‘screen sign’ on your computer monitor in an open office to signal to colleagues that you are in a focus period and should not be interrupted.
Prevent future distractions by creating pre-commitment ‘pacts’ (price, effort, or identity) which are promises to yourself or others designed to keep you on track with your intentions.
Implement an ’effort pact’ by using an outlet timer to automatically turn off your internet router at a set time, creating a barrier that encourages mindfulness before going online.
Embrace and proclaim the identity of being ‘indistractable’ to yourself and others, as this self-labeling significantly increases your likelihood of adhering to your goals and intentions.