Reclaim your attention
Self-Help · Intermediate
Back to Explore Habits
Become less distractible by managing the internal and external triggers that pull you away from what matters, following Nir Eyal.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Trace the internal trigger
When you feel the urge to get distracted, identify which discomfort you're trying to escape: boredom, anxiety, fatigue.
Almost every distraction is an attempt to escape internal discomfort.
1 minBlock out focus time
Schedule a specific block for what genuinely matters and treat it as an appointment with yourself (timeboxing).
With a plan, distraction becomes visible: you know whether you did what you decided.
3 minTame one external trigger
Silence one unnecessary notification or move a problem app off your home screen.
Ask of every alert: does this trigger serve me, or do I serve it?
2 min