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Episode 3754:

Nir Eyal explains how to manage distractions by focusing on the internal triggers that spark them, rather than fighting the urges themselves. Through practical techniques like writing down triggers, exploring sensations with curiosity, and “surfing the urge,” he shows how to turn fleeting impulses into opportunities for self-mastery and improved focus. These methods help us stay present, avoid reactive behaviors, and build resilience against everyday temptations.

Read along with the original article(s) here: https://www.nirandfar.com/internal-triggers/

Quotes to ponder:

“I’m feeling that tension in my chest right now. And there I go, trying to reach for my iPhone.”

“One of Bricker’s favorite techniques is the ‘leaves on a stream’ method.”

“This rule allows time to do what some behavioral psychologists call ‘surfing the urge.’”

Episode references:

American Lung Association: https://www.lung.org

Fred Hutchinson Cancer Research Center: https://www.fredhutch.org

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