Avoid distractions

Are you full of good intentions but rarely see them through? Eyal says that to understand distraction, we need to think of its opposite: traction. ‘Traction is the action that pulls you towards what you want to do with your time,’ he explains. ‘Then, there are the distractions – the things that prod us and steal our attention away.’ These can be external triggers – the ‘pings and dings’ in our lives – but a more common source is what Eyal describes as the internal triggers – the uncomfortable sensations we seek to escape. Just like with physical discomfort, when we experience an uncomfortable emotional state, we seek some kind of emotional pacification to help us cope. ‘When we’re lonely, we go to Facebook; if uncertain, we Google it; bored, we check the news – all of these are catering to uncomfortable emotional sensations,’ says Eyal, who likens time management to ‘pain management’. The way to avoid this is to control how you respond to feelings, so, instead of them leading to distraction, you channel those emotions – stress, anxiety, uncertainty – into good. Start by recognising the trigger and identifying the preceding emotion to that distraction. Ask yourself what were you feeling before you got distracted? Just writing that down is incredibly powerful. It’s helpful to remember that emotions crest and subside like a wave and, just like a surfer, you can ride them out.

Next steps

● Try the 10-minute rule, where you allow yourself anything you want in 10 minutes. When you feel the temptation to give in, spend 10 minutes getting back to your task or exploring that sensation.

● Self-compassion is very helpful here. Rather than shaming or blaming, accept that maybe you’re stressed because what you’re doing is tough. The idea is that when you get distracted in the future, you’ll know why and can do something about it.