Securely Attached Reclaiming your focus: Distraction, screen time, and becoming more present with Nir Eyal
9 snips
Jan 6, 2026 
Nir Eyal, author of the bestselling books "Indistractable" and "Hooked," joins to discuss the psychology behind attention and distraction. He reveals that internal triggers, not just technology, are the main sources of our distractions. Nir shares his four-step framework for becoming indistractable and emphasizes the importance of modeling good tech habits for children. He also introduces practical strategies like time-boxing and schedule syncing to enhance focus and family connection, ensuring our kids grow up with strong self-regulation skills.
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Phone Interrupted Daddy-Daughter Time
- Nir Eyal missed a moment with his daughter because he checked his phone during a daddy-daughter activity.
- That lapse showed him he needed to learn how to control distraction to be present for family.
Distraction Predates Technology
- People struggled with distraction long before modern tech; Plato discussed akrasia 2,500 years ago.
- The root problem is deeper than phones and apps, so blaming technology is short-sighted.
Use The 10‑Minute Rule
- Use the 10-minute rule: delay an urge by a short timer to surf impulses rather than immediately yielding.
- Gradually increase the delay to build self-agency and reduce automatic distraction.
