Removing online technology only led to replacement by another distraction

Four points to remember

• Distraction starts from within
• You can't be distracted by something unless you know what it's distracting you from (ie planning your activities)
• Minimizing external triggers impact
• Make pact with yourself

Chapter #2

Traction helps us accomplish goals, distraction leads us away from them

A wealth of information leads to a poverty of attention

It is not our fault that distraction exists, Managing them is our responsibility

Drive to relied discomfort is the root cause of all behavior

Distraction is all about how we respond to it

Chapter #3

Distraction is one way for us to deal with discomfort

If distraction costs us time, time management is pain management

Four internal factors drive us to distraction

• Boredom (preference for doing over thinking)
• Pessimism (more focus on negatives than positives)
• Rumination (reflecting on what went wrong and how to improve can have side effects)
• hedonic adaptation (after peak, you return back to baseline satisfaction)

Chapter #4

Acceptance and commitment theory

Chapter #5

How to deal with the internal trigger?

• Focus on internal trigger that preceded the unwanted behavior
• Keep a distraction tracker - time, feeling before etc
• Explore your cravings
• Beware of liminal moments (state transition)

Set a 10 min rule - after giving in, wait 10 to perform distraction

Surfe the urge technique

Chapter #6

Play need not be pleasurable, just needs to free us from discomfort

Pay close attention to mundane tasks that you can find new challenges

Cure for boredom is curiosity, there is no cure for curiosity

Chapter #7

Ego depletion theory debunked

Little to do with sugar in the drink but everything to do with the thoughts in our head

Willpower is not a finite resource, it is an emotion

Mindset matters

Chapter #8

Don't begin with How, begin with Why

Value isn't an end goal, it is an guideline for our actions

Time boxing is an example of implementation intention

What

And when to do

Make sure to reflect and refine

Chapter #9

Not showing up guarantees failure

Don't worry about outcomes outside our control , focus on the inputs

Body gets what the body needs

Chapter #10

Making priority for actions that align with your values

It's not the number of friends but the quality of relationships that matter

Chapter #11

Schedule syncing with colleagues and managers

Timebox leads to alignment of interests and transparency

Chapter #12

Sean Park - "Exploring vulnerabilities in human psychology"

Foggs B=MAT framework

Motivation and ability primes behavior, but needs trigger for what to do next

Receiving notification and not replying is as distracting as replying

"Is the trigger serving me, or am I serving it?"