Insights from ‘Indistractable’ by Nir Eyal Flashcards
What is the main cause of distraction according to Nir Eyal?
Discomfort breeds distraction.
True or False: Stress leads people to check their phones more often.
False. Stress often leads to overeating.
According to ‘Indistractable,’ what mental state creates the urge to check our phones?
Boredom creates the urge to check our phones.
Fill in the blank: ‘The only way to handle distraction is by learning to handle ____.’
discomfort
In the ‘surf the urge’ technique, how long do most waves of discomfort last?
Most waves of discomfort last less than 10 minutes.
What rule does Nir Eyal suggest using to delay distractions like checking your phone?
The 10-minute rule: wait 10 minutes before giving in to a distraction.
Describe the experiment involving flight attendants and cigarette cravings.
Flight attendants were asked to rate cigarette cravings during and between flights; cravings dropped after the smoke break, regardless of smoking status.
True or False: Flight attendants who smoked during breaks had fewer cravings between flights than those who did not.
False. All cravings dropped after the break, regardless of smoking.
What does the ‘surf the urge’ technique involve?
It involves observing the urge rise, peak, and subside like a wave, instead of giving in.
Name a technique for handling distractions mentioned in ‘Indistractable.’
Surfing the urge, using pacts (effort, price, identity), and the 10-minute rule.
What are effort pacts?
Adding effort between you and the undesired action, making the urge easier to resist than to give in.
Provide an example of an effort pact.
Using a ‘kSafe’ to lock away tempting treats with a timer.
What are price pacts in relation to managing distractions?
Putting a cost on distractions, like promising to burn money if you exceed set limits.
What action might someone take in a price pact to control smartphone use?
Using a tracking app and sending weekly usage to a friend, with a penalty if limits are exceeded.
How does an identity pact help in avoiding distractions?
Adopting an identity that aligns with your goals, like declaring oneself a vegetarian to resist meat.
