Indistractable

How to Control Your Attention and Choose Your Life by Nir Eyal

Scott Johnson
January 23, 2025

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Traction helps us accomplish goals; distraction leads us away from them.

In our Slightly Smarter email last Saturday, we asked “which book should we spotlight?” Indistractable won 53% of the votes, so here it is…

In Indistractable, Nir Eyal argues that distraction isn't a character flaw, but a challenge that can be overcome with the right strategies.

My friend Alex recommended I read Indistractable a few months ago, and I’m glad I finally got around to it.

Alex is a voracious reader, so when he recommends a book, I listen.

If you’re looking to dive deeper into books, his weekly email is a must read (and one of my personal favorites).

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SMARTEST TAKEAWAYS
The Four Pillars to Becoming Indistractable

1️⃣ Master Internal Triggers: 90% of distractions begin from within as uncomfortable emotional states that we seek to escape. Learn to identify these triggers (such as boredom, loneliness, fatigue, and anxiety) to address the root cause of distraction. Use techniques such as the "10-minute rule" to delay the urge.

2️⃣ Make Time for Traction: Traction is any action that pulls you towards what you said you were going to do, while distraction pulls you away. Use timeboxing to schedule your day based on your values and create a feedback loop to gain an understanding of how long tasks take.

3️⃣ Hack Back External Triggers: Although they only account for about 10% of distractions, external triggers like notifications, meetings, and emails need to be addressed. Ask yourself if the trigger is serving you, or if you are serving it. Then remove unhelpful external triggers to help you stay focused. (Nir’s guide to distraction-proofing your phone).

4️⃣ Block Out Distraction: A “precommitment” is a technique which involves removing a choice in the future to overcome our impulses in the present (e.g., effort pacts, price pacts, or identity pacts). But remember, these are the last line of defense against distraction. Don’t skip the first three steps!

Meet Nir Eyal, the best-selling author unraveling tech addiction

INSIGHTFUL EXAMPLE
The Daddy-Daughter Moment

Nir shares a personal experience of a time when he planned to spend quality time with his daughter, but found himself distracted by his phone. His daughter, noticing his divided attention, eventually found something else to occupy her time. This moment made Eyal realize how his distraction was affecting not just his work, but also his personal relationships.

BOOK FACTS
Indistractable

Published: September 10, 2019
Print length: 290 pages
Listening length: 5:15
Ratings: 4.5 Amazon, 3.7 Goodreads

For the last couple weeks, I’ve been listening to the audiobook of Indistractable every time I go to the gym. Not only is it helping me ‘read’ more, it’s also keeping me in the gym longer because I end up telling myself “just one more chapter.”

If you want to try pairing audiobooks with your workout routine, try Audible for free.