Nir Eyal

So that's step number one. Step number two is then planning when you're going to do the behavior. Because unlike with a to-do list, a time box calendar where you say, here's what I'm going to do and when I'm going to do it, now you have a constraint. And that constraint is 24 hours in a day. Unlike a to-do list that can go on and on, a time box calendar only gives you 24 hours in a day.

So that's step number one. Step number two is then planning when you're going to do the behavior. Because unlike with a to-do list, a time box calendar where you say, here's what I'm going to do and when I'm going to do it, now you have a constraint. And that constraint is 24 hours in a day. Unlike a to-do list that can go on and on, a time box calendar only gives you 24 hours in a day.

So it forces you to make those trade-offs. So if it's taking care of your kids or your ailing parents or exercise or working or anything Playing video games, you have to make that trade-off. And any trade-off you want to make is fine. It's not up to me or anyone else to tell you how to live your life. You have to decide based on your values, but you're doing it in advance.

So it forces you to make those trade-offs. So if it's taking care of your kids or your ailing parents or exercise or working or anything Playing video games, you have to make that trade-off. And any trade-off you want to make is fine. It's not up to me or anyone else to tell you how to live your life. You have to decide based on your values, but you're doing it in advance.

So it forces you to make those trade-offs. So if it's taking care of your kids or your ailing parents or exercise or working or anything Playing video games, you have to make that trade-off. And any trade-off you want to make is fine. It's not up to me or anyone else to tell you how to live your life. You have to decide based on your values, but you're doing it in advance.

Because remember, if there's one thing I want everyone to remember, it's that you can't call something a distraction unless you know what it distracted you from. I'm going to say it again. You cannot call something a distraction unless you know what it distracted you from. So if there's nothing on your calendar... What didn't you have time for exactly? What did you get distracted from?

Because remember, if there's one thing I want everyone to remember, it's that you can't call something a distraction unless you know what it distracted you from. I'm going to say it again. You cannot call something a distraction unless you know what it distracted you from. So if there's nothing on your calendar... What didn't you have time for exactly? What did you get distracted from?

Because remember, if there's one thing I want everyone to remember, it's that you can't call something a distraction unless you know what it distracted you from. I'm going to say it again. You cannot call something a distraction unless you know what it distracted you from. So if there's nothing on your calendar... What didn't you have time for exactly? What did you get distracted from?

Everything is a distraction unless you know what you got distracted from. So that's why we have to plan out our day. And I mean, down to the minute, it doesn't mean you can't have fun. You can plan time to watch TV or play video games or take a walk or do whatever you want, but plan it in advance. Okay. Very important technique. That's the only way we can turn our values into time.

Everything is a distraction unless you know what you got distracted from. So that's why we have to plan out our day. And I mean, down to the minute, it doesn't mean you can't have fun. You can plan time to watch TV or play video games or take a walk or do whatever you want, but plan it in advance. Okay. Very important technique. That's the only way we can turn our values into time.

Everything is a distraction unless you know what you got distracted from. So that's why we have to plan out our day. And I mean, down to the minute, it doesn't mean you can't have fun. You can plan time to watch TV or play video games or take a walk or do whatever you want, but plan it in advance. Okay. Very important technique. That's the only way we can turn our values into time.

Thank you for sharing that.

Thank you for sharing that.

Thank you for sharing that.

First of all, thank you for your service. You're a hero in my book for serving our country. And then when it comes to this question of liminal moments, it's not that we need to, it's impossible to not have them in our life. We always have these transition points, as you say. If you're waiting for a light to turn green while you're waiting at a red light,

First of all, thank you for your service. You're a hero in my book for serving our country. And then when it comes to this question of liminal moments, it's not that we need to, it's impossible to not have them in our life. We always have these transition points, as you say. If you're waiting for a light to turn green while you're waiting at a red light,

First of all, thank you for your service. You're a hero in my book for serving our country. And then when it comes to this question of liminal moments, it's not that we need to, it's impossible to not have them in our life. We always have these transition points, as you say. If you're waiting for a light to turn green while you're waiting at a red light,

You have that temptation to check your phone for a quick second until the light turns green. So it's not necessarily the checking of the phone that's the problem. It's when the light turns green and the guy behind you honks at you, or you might get an accident if you start going and checking your phone at the same time. That's when it becomes dangerous.

You have that temptation to check your phone for a quick second until the light turns green. So it's not necessarily the checking of the phone that's the problem. It's when the light turns green and the guy behind you honks at you, or you might get an accident if you start going and checking your phone at the same time. That's when it becomes dangerous.

You have that temptation to check your phone for a quick second until the light turns green. So it's not necessarily the checking of the phone that's the problem. It's when the light turns green and the guy behind you honks at you, or you might get an accident if you start going and checking your phone at the same time. That's when it becomes dangerous.