Do you find yourself picking up your phone at random and scrolling your Facebook and WhatsApp feed? Do you find yourself procrastinating on your exercise? Does your spouse complain that you don't spend enough time with her?
What if I were to tell you that you can become ‘indistractable’? In short, nothing can distract you! We all can, asserts best-selling author Nir Eyal.
Eyal hardly needs an introduction. A behavioral engineer with an MBA from Stanford, Eyal is a lecturer and investor. He is also the Wall Street Journal bestselling author of Hooked: How to Build Habit-Forming Products. His latest book Indistractable: How to Control your Attention and Choose your Life teaches us how to get the best from technology, without letting it get the best of us. Interestingly, Eyal got the world 'hooked' with his great book on habit formations and today, his very book on 'indistractability' is enabling people to make responsible decisions on the use of gadgets.
Eyal spoke for the first time ever with an Indian publication all the way from New York. In a freewheeling conversation, Eyal talks on a whole range of issues that bother people and their 'excessive use' of smartphones today, and how they can overcome the 'resistance'.
Watch the exclusive conversation with Nir Eyal here.
Says Eyal, "The ability to stay focused is a competitive advantage, in work and in life. If we want to raise children who are 'indistractable', we have to learn to be 'indistractable' ourselves." The good news is becoming 'indistractable' isn't difficult.
If you follow these four basic steps outlined by Eyal, you can become 'indistractable':
Know your internal triggers: Most distraction starts from within us. The reason we look for distraction is to escape some kind of uncomfortable sensation: boredom, loneliness, fatigue, uncertainty, stress, anxiety. So, the first step is to understand your uncomfortable psychological triggers.
Make time for traction: The opposite of distraction is not focused, asserts Eyal. It is traction, which means any action that pulls you toward what you want to do and do with intent. Anything can be traction as long as you want to make time for it if you want to spend time on Facebook or whatever you want to do with your time, pray, meditate, draw, take a walk, or be with your loved one. So, make time for traction. Turn your values into time.
So, if you value taking care of your physical health, do you schedule time (within your schedule) for proper sleep and exercise? The same goes for spending quality time with those we love. Do you schedule regular time for your spouse, children, friends? To make time for traction, Eyal suggests making a time-boxed calendar and do schedule sync where you look at your calendar with, say, your boss or spouse, to make sure you're both on the same page.
Hack back the external triggers: The external triggers, no surprise, are the pings, notifications, emails, or even other people distracting us from our work. It's not that these are bad- it's about whether they serve us or take us away from our goals, priorities, and values. There are many strategies that Eyal suggests to 'hack back' external triggers that don't serve us- such as putting on a 'concentration crown' or mounting a simple card on your work desk that says, "I'm indistractable. Please come by later!"
Prevent distractions with pacts: Pacts are a pre-commitment device that we use to decide in advance what we are going to do. You can have an effort pact, price pact, or identity pact.
An effort pact prevents distraction by making unwanted behaviors more difficult to do. For example, installing an app to curtail one's time on social media.
A price pact involves putting money on the line to encourage us to do what we say we will. For example, putting money in a jar as a precommitment deposit with a pledge to, say, exercise 4 days a week for one month. If you reach your goal, you receive the deposit back but if you don't, you donate it.
An identity pact prevents distraction by aligning our behaviors to our identity and helping us make choices based on who we believe we are. For example, giving up meat and calling yourself vegetarian shifts the focus from 'I can't eat meat' to 'I don't eat meat' and is psychologically empowering.
The idea is not to disconnect from our technology completely, but to use technology on your schedule and to fit in with your priorities. Become 'indistractable' and reclaim your attention, your focus, and your life.
We're back with the 2021 edition of the #GadgetFreeHour! So, take the pledge to switch off all gadgets and spend time with family on Nov 20, 2021 between 7:30 PM to 8:30 PM Pledge Now