Thread by @justKWH

Are you easily distracted?

Here is a system to avoid distraction, as modified from the book Indistractable by @nireyal👇🏻

First, what is distraction?

Distractions are the things that take us away from our goals.

BUT, if we don't identify what our intention are, we can't possibly be distracted.

There are 4 steps to combat distraction:
1) Address internal triggers
2) Create traction
3) Fight external triggers
4) Create pacts to strengthen resolve

Let’s break them down…

1) We need to master internal triggers.

Internal triggers are the root causes of our distractions.

If we're fighting distraction, the question needs to be what is causing me to get distracted.

Continue this chain until you think you've found the root.

To get to the root we:
1- Look for the discomfort that preceded the distraction, focusing in on the internal trigger
2- Write down the triggers
3- Explore your sensations
4- Beware of liminal moments (transitions from one thing to another)

Use Acceptance and Commitment Therapy (ACT) and the 10-minute rule.

Instead of suppressing an urge (which causes it to roar back), we need to notice it and let it disappear naturally.

If it returns, we can indulge. But most urges don’t return if allowed to subside themselves.

2) We need to make time for traction

Traction leads you towards a goal. Again, you have to know what your goals are to be able to create traction.

You can make time for traction by:
- Time-boxing
- Focusing on the inputs, not the outcome
- Scheduling important tasks, relationships, etc.

3) We need to hack back the external triggers distracting us

All external triggers aren't bad, especially if you've intentionally set them up to lead towards a goal (known as traction).

Examples of external triggers that could distract us:
- Email
- Group chats
- Meetings
- Push Notifications
- “Feeds” or infinity pools as they're called by @maketimeblog

Make intentional decisions about what triggers you need to cut off and what you’ll allow to continue.

Every push notification or distraction from what we’re doing slows us down.

Even if we don’t respond, the knowledge of it being there adds to the mental load and creates residual that impacts our abilities.

4) We need to create pacts that help keep us on track

Pacts are agreements that make you pre-commit to what you want and hold you accountable.

Some types of pacts include:
- Effort pacts: staying off social media
- Price pacts: establishing monetary penalties when you fail
- Identity pacts: precommit to what you want to be; teaching forces the motivation to change your own behavior

Dealing with distractions is difficult. It requires commitment and motivation.

But we can override our motivation by setting up environments that work for us instead of against us.

A little work today can create big results!

Some questions to ask:

-What internal messages do you allow to run wild? Who can you share this with that can help?
-What do you need to schedule into your day?
-What external triggers could you immediately change?
-Who can you partner with to help you achieve your goals?

If you enjoyed this, please RT. I am always looking for new insights, so follow for more of the same content.

If you want to dive deeper on this topic, you can listen to my podcast on this here: delveintomoney.com/podcast/4/