Five ways to stop getting distracted | BBC Ideas

Summary

In this video, Nir Eyal delves into the psychology of distraction, exploring both external triggers like technology and internal triggers such as uncomfortable emotional states. He shares insights from his research, highlighting the importance of planning your day and managing time effectively. Techniques such as ‘surfing the urge’ and being mindful of liminal moments can help combat distractions. Eyal emphasizes that we have the power to manage technology use and stay focused, suggesting that our beliefs about technology can influence our ability to overcome distractions.

Takeaways

• 😀 Distractions are a result of both external triggers (like notifications) and internal triggers (like emotional discomfort).
• 😀 Technology may not be the root cause of distraction; instead, the deeper issue lies in how we manage our emotional states.
• 😀 Even after removing distracting technology, the desire to avoid uncomfortable feelings can still lead to distractions, such as cleaning or procrastinating.
• 😀 Internal triggers, like loneliness or boredom, often drive us to engage in distracting behaviors (e.g., checking social media).
• 😀 Planning your day, especially by scheduling specific time slots for tasks, can help reduce distractions and increase productivity.
• 😀 The myth of the to-do list can often lead to uncompleted tasks. It's more important to allocate specific time for tasks, rather than just listing them.
• 😀 Distraction has significant consequences, including prolonged refocusing time. It can take up to 20 minutes to regain concentration after an interruption.
• 😀 Mindfully 'surfing the urge'—being aware of the discomfort of a trigger—can help manage internal distractions, similar to how smokers are taught to deal with cravings.
• 😀 Liminal moments, or transitions between tasks, can often be a source of distraction. Being mindful during these transitions helps maintain focus.
• 😀 Belief in self-control plays a major role in overcoming distractions and addiction. Those who believe they can control their behavior are more likely to succeed in avoiding distractions.
• 😀 While technology can be distracting, it's essential not to view it as an uncontrollable force. With the right strategies, we can use technology without letting it control us.

Q & A

What is the main cause of distraction according to Nir Eyal?

Nir Eyal points out that while technology is often blamed, the deeper cause of distraction is the internal triggers—uncomfortable emotional states like loneliness, uncertainty, or boredom—that we seek to escape.

Why did Nir Eyal try to eliminate distractions by using a flip-phone and an old word processor?

Nir Eyal tried eliminating external distractions, like smartphones and internet access, to focus better. However, he discovered that despite these efforts, he still got distracted by internal triggers, such as the need to avoid uncomfortable feelings.

What is the role of internal triggers in distraction?

Internal triggers, such as feelings of boredom, loneliness, or anxiety, often lead us to seek distractions like social media, news, or even simple tasks like checking emails, to avoid facing those emotions.

How can planning your day help reduce distractions?

Nir Eyal emphasizes the importance of planning your day, especially setting a clear schedule. Without a plan, distractions will fill up your time. Many people struggle with to-do lists because they don't allocate specific time blocks for tasks.

Why do two-thirds of people fail to keep a calendar or schedule?

According to Nir Eyal, two-thirds of people don't keep a calendar or schedule because they underestimate the importance of time management and over-rely on to-do lists, which often leave tasks undone if not properly timed.

What happens when you are interrupted during a task?

When someone is interrupted during a task, it can take up to 20 minutes to refocus on what they were doing, leading to reduced productivity and a diminished quality of output.

What is 'surfing the urge' and how does it help with distractions?

'Surfing the urge' is a technique where you notice and acknowledge your internal trigger or emotional urge, allowing it to crest and subside, much like a surfer riding a wave. This helps in resisting the urge to distract yourself by letting the feeling pass naturally.

What are liminal moments, and why are they important in avoiding distractions?

Liminal moments refer to transitions between tasks, such as moving from a meeting to your desk. These moments are crucial because they can easily lead to distractions, like checking emails or social media, if you're not mindful of them.

What did the study of alcoholics show about the importance of belief in managing distractions?

The study showed that the most important factor in whether alcoholics remained sober after rehab was their belief in their own power to stop. Similarly, believing that we can control our distractions, rather than being victims of technology, is crucial in overcoming them.

How can we use technology without letting it control us?

Nir Eyal advises that we can use technology effectively by consciously scheduling time for activities like checking emails or using social media, instead of letting them interrupt us whenever we feel bored or anxious.