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Indistractable - The Indistractable Model, Indistractable - The…
Indistractable - The Indistractable Model
INTERNAL TRIGGERS
Satisfaction Feels Temporary
Negativity bias: Negative events are more salient and demand more attention that neutral or positive ones
Rumination: Tendency to keep thinking about bad experiences
Hedonic adaptation: Tendency to return to a baseline level of satisfaction no matter
Boredom: People will go to shocking lengths to avoid boredom
If we want to master distraction, we need to learn to deal with discomfort
Reimagine Temperament
People who do not see willpower as a finite resource do not show signs of
ego depletion
Ego depletion
is just self-talk
Talking to yourself with compassion makes you more resilient
Reimagine the Task
Master internal triggers by reimagining an otherwise dreary task
A task just needs to hold our attention to be "fun" - get into the zone
Deliberateness and novelty can be added to any task to be "fun"
Disarm the Trigger
Look for the emotion preceeding the trigger
Write down the internal trigger
Explore the sensation with curiosity, not contempt
Be extra cautious during
liminal moments
Liminal moments
are transitions from one task to another
TRACTION
Time Management
Does your calendar reflect your values?
Plan ahead - you can't call something a distraction unless you know what it's distracting you from
Control Inputs, Not Outcomes
Schedule time for yourself first
Input is much more certain than outcome
Allocate time to living your values
Schedule Important Relationships
Loves ones deserve more than left-over time
List down chores/responsibilities and split equitably
Close relationships are critial to health
DISTRACTION
Prevent Distraction with Effort Pacts
An effort pact makes distraction more difficult to do
Eg. Locking away tempting treats
Eg. Apps like Forest compel you to set focus time
Prevent Distraction with Price Pacts
Incur costs when getting distracted
Appeals to loss aversion
Works best when external triggers are removed
Works best when the distraction is temporary
Don't beat yourself up if the price pact fails
Prevent Distraction with Identity Pacts
How we identify ourselves greatly influences our behaviour
An identity pact is a pre-commitment to a self-image
Call yourself "indistractable"
Sharing/teaching others solidifies your commitment
Adopt rituals & mantras to reinforce
EXTERNAL TRIGGERS
Ask the Critical Question
Is this trigger serving me, or am I serving it?
Hack Back Work Interruptions
Signal when you don't want to be interrupted
Interruptions lead to mistakes
Hack Back Email
Hack Back Group Chat
Hack Back Meetings
Hack Back Your Devices
Hack Back Online Articles
Multichannel multitasking eg. Listening to podcasts while gyming
Hack Back Feeds
Indistractable - The Indistractable Model for Kids
INTERNAL TRIGGERS
Kids Need Autonomy
In classroom settings, kids often feel a lack of control
But online, the feel a tremendous amount of control
The typical parental response of controlling internet access backfires
Volition & control over their choices
Kids Strive for Competence
Mastery, progression, achievement & growth
Standardised testing gives kids the impression they're not competent at doing things at school
Kids are so different; Development rates are so variable
In absence of the feeling of competency, kids turn to other outlets (eg. Online games)
Kids Seek Relatedness
Feeling important to others & that others are important to us
Kids who feel isolated or excluded are drawn to media where they can make connections to subgroups they identify with
In Summary
"Need Density Hypothesis": The more you're not getting needs satifsied in life, reciprocally, the more you're going to get them satisfied in virtual realities"
Overuse of technology is a symptom of emptiness in other areas of life, like school or home
We can't solve all our kids' troubles (nor should we), but we can try to understand their struggles better
Once kids feel understood, they can begin planning how to best spend their time
To help kids manage distraction, we first need to understand the root causes (Ie. Psychological nutrients, above)
TRACTION
Kids should be taught how to make time for traction
Just as we do with our own timeboxed schedules, kids can learn how to set time for what's important for them
In the absence of making plans in advance, kids will resort to distractions
It's ok to let kids fail. And then show them how to adjust their schedules to make time to live up to their values
EXTERNAL TRIGGERS
Test for Tech Readiness
Like swimming, kids should not be allowed to partake in risky behaviours until they're ready
A good measure of a kid's readiness for tech is their ability to manage distractions by using settings on the device to turn of external triggers
Kids Need Sleep
Ensure nothing gets in the way of good rest
Don't Be the Unwanted External Trigger
Respect their own time
Don't interrupt them when they have scheduled time, whether for work or play
DISTRACTION
Even kids can learn to use precommitments and effort pacts to set their own rules
Let kids understand that companies are motivated to keep users engaged
Only when kids practice monitoring their own behaviour that they learn to manage their time & attention