Deep Dive with Ali Abdaal cover image

How to Stay Focused and Beat Distraction - Nir Eyal

Deep Dive with Ali Abdaal

NOTE

Delay Distraction to Gain Control

Utilize the 10-minute rule to manage distractions effectively. Rather than succumbing to temptations immediately, grant yourself a brief waiting period—10 minutes or even 5 minutes—to assert control over your choices. This practice reinforces personal agency, demonstrating that you can delay gratification and resist distractions temporarily. Abstinence is sometimes viewed as the only solution for modifying behaviors, but it's not always feasible in the presence of unavoidable triggers, such as technology and food, which are integral to daily life. Instead of outright avoidance, consider how short-term management of impulses can lead to more sustainable behavior change without the psychological backlash that can occur from strict abstinence.

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