Indistractable by Nir Eyal

Question 1

What is the main focus of Chapter 1 (What’s Your Superpower?) of ‘Indistractable’ by Nir Eyal?

Answer 1

The main focus of Chapter 1 is on the problem of distraction and its impact on our lives.

Question 2

What does Chapter 2 (Being Indistractable) of ‘Indistractable’ by Nir Eyal introduce?

Answer 2

Being indistractable is a skill that can be learned.

Question 3

According to Chapter 3 (What Motivates Us Really?) of ‘Indistractable’ by Nir Eyal, what are the internal needs that motivate us?

Answer 3

Autonomy
Competence
Relatedness.

Question 4

Explain the concept of being “indistractable” :

Answer 4

“indistractable” is more than just avoiding distractions.

1) Be fully present in the moment
2) Focus on what matters most
3) Live the life you want to live.

Question 5

What impact have distractions on our personal lives, including
our relationships with loved ones?

Answer 5

Being constantly distracted
- can prevent us from fully engaging with the people we care about and
- can lead to feelings of
o loneliness and
o disconnection.

Question 6

Quote 1
“ If you don’t master your distractions…

Answer 6

…they will master you.
The cost of this failure is much higher than you think.”

Question 7

We need to learn how to avoid distraction.
Living the lives we want not only requires doing the right things…

Answer 7

…but also necessitates
not doing the things we know we’ll regret.

Question 8

The problem is deeper than tech.
Being indistractable isn’t about being a Luddite.
It’s about…

Answer 8

…understanding the real reasons why we do things against our best interests.

Question 9

We can be indistractable by learning and adopting four key strategies:

Answer 9

1. Mastering Internal Triggers,
2. Making Time for Traction,
3. Hacking Back External Triggers,
4. Preventing Distraction with Pacts.

Question 10

What do some internal strategies include?

Answer 10

Internal strategies include learning how to deal with internal triggers, such as
- boredom,
- stress,
- anxiety,
- and developing self-awareness to recognize when we are becoming distracted.

Question 11

What do some external strategies include?

Answer 11

External strategies include:
- setting boundaries,
- managing our environment, and
- using technology to help us stay focused.

Question 12

Distraction stops you from achieving your goals.
It is any action…

Answer 12

… that moves you away from what you really want.

Question 13

Traction leads you closer to your goals.
It is any action…

Answer 13

…that moves you toward what you really want.

Question 14

Triggers prompt both traction and distraction.

1) External triggers prompt you…
2) Internal triggers prompt you…

Answer 14

1) …to action with cues in your environment.
2) …to action with cues within you.

Question 15

Autonomy refers to…

Answer 15

…our desire for control over our lives.

Question 16

Competence refers to…

Answer 16

…our desire to feel capable and effective.

Question 17

Relatedness refers to…

Answer 17

…our desire for connection with others.

Question 18

Name a strategy for tapping into our internal motivations to increase our motivation to stay focused:

Answer 18

Understanding our values:
By identifying our core values and
aligning our actions with them.

Question 19

Name a strategy for tapping into our internal motivations to increase our motivation to stay engaged:

Answer 19

Focusing on the intrinsic rewards of a task, such as
* the pleasure of learning or
* the satisfaction of completing a challenging task.

Question 20

Name a strategy for tapping into our internal motivations to increase our motivation to learn and improve.

Answer 20

Developing a growth mindset:
By adopting a growth mindset, in which we see challenges as opportunities for growth rather than as threats to our self-esteem.

Question 21

Quote 3: What Motivates Us, Really?
Our desire for autonomy, competence, and relatedness is not just…

Answer 21

…what we want, it’s what we need.
Fulfilling these internal needs is the key to staying focused and becoming indistractable

Question 22

Quote 2:
Being indistractable means…

Answer 22

…striving to do what you say you will do, whether it’s at work, at home, or with your friends.

…being honest with yourself about what you really want and taking the necessary steps to get there.

Question 23

Understand the root cause of distraction. Distraction is about more than…

Ch 3

Answer 23

…your devices.

Separate proximate causes from the root cause.

Question 24

All motivation is a desire to escape discomfort. If a behavior was previously effective at providing relief…

Answer 24

…we’re likely to continue using it as a tool to escape discomfort.

Ch 3

Question 25

Anything that stops discomfort is potentially addictive, but that…

Answer 25

…doesn’t make it irresistible.

If you know the drivers of your behavior, you can take steps to manage them.

Ch 3

Question 26

What does effective time management involve?

Answer 26

Effective time management involves managing discomfort, not time.

Ch 4

Question 27

What are some strategies for dealing with internal triggers?

Answer 27

Some strategies are
- learning to sit with uncomfortable feelings,
- scheduling time for leisure activities,
- breaking down complex tasks into smaller, more manageable parts.

Ch 4

Question 28

Quote 4:
Time management is…

Answer 28

…pain management.

We don’t prioritize our time. We prioritize our emotions.

Ch 4

Question 29

A saying from Epicurus:
By pleasure, we mean…

Answer 29

…the absence
of pain in the body and
of trouble in the soul

Ch 4

Question 30

What are four psychological factors that make satisfaction temporary?

Answer 30

Our tendencies toward
- boredom,
- negativity bias,
- rumination, and
- hedonic adaptation
conspire to make sure we’re never satisfied for long.

Question 31

Time management is…

Answer 31

…pain management.
Distractions cost us time, and like all actions, they are spurred by the desire to escape discomfort.

Question 32

Evolution favored dissatisfaction…

Answer 32

…over contentment.

Ch 4

Question 33

Dissatisfaction is responsible for…

Answer 33

…our species’ advancements as much as its faults.

It is an innate power that can be channeled to help us make things better.

Ch 4

Question 34

If we want to master distraction, we must…

Answer 34

…learn to deal with discomfort.

Ch 4

Question 35

External triggers, such as notifications and emails, are not the root cause of distraction. Instead, what are the root cause of distraction?

Answer 35

Internal triggers, such as
* boredom
* anxiety
* stress, are the real culprits.

These internal triggers can lead us to seek out distractions as a way to cope with uncomfortable emotions.

Ch 5

Question 36

What kind of strategies help to deal with distraction from within?

Answer 36

• Acknowledge the internal trigger:
  By acknowledging the uncomfortable emotion that is driving the distraction, we can begin to address it.
• Reduce exposure to the trigger:
  By reducing exposure to the internal trigger, we can reduce the likelihood of being distracted. For example, if email notifications cause anxiety, we can turn them off or check email less frequently.
• Reframe the trigger:
  By reframing the internal trigger in a positive light, we can reduce its power over us. For example, if a task feels boring, we can focus on the sense of accomplishment we will feel when we complete it.

Ch 5

Question 37

How does Acceptance and Commitment Therapy (ACT) work?

Answer 37

At the heart of the therapy is learning
* to notice and accept one’s cravings and
* to handle them healthfully.

Instead of suppressing urges, ACT prescribes a method for
* stepping back
* noticing
* observing,
* and finally letting the desire disappear naturally”