We all are distracted at work. To push complex work at hand to a later time span – a digital age procrastination. Nir Eyal wrote a whole book to help manage distractions on and in this article he underlines 4 steps that could potentially reduce distractions and points to “Bricker’s work using acceptance and commitment therapy in smoking cessation programs “
1: Look for the Discomfort That Precedes the Distraction, Focusing In on the Internal Trigger – ” like “feeling anxious, having a craving, feeling restless, or thinking you are incompetent.”
2: Write Down the Trigger – This helps to prepare mentally to fight the urge and let it pass. “I’m feeling that tension in my chest right now. And there I go, trying to reach for my iPhone.”
3: Explore Your Sensations – use imagery to get rid of physical or other triggers.
4: Beware of Liminal Moments – these are the moments of transition. Checking mail as you wait for the traffic lights to change, could be fatal. We want to make use of the 30 seconds and then get sucked in for the next 30 mins. Here you need to apply the 10 min deferment rule.
If criticality is in output, managing distractions could be our biggest asset.
Where I learnt this # 275
How to Disarm Internal Triggers of Distractions