Nir Eyal

And that eases that psychological reactance. Ha, I can finally give in. So when you use this 10-minute rule and say, okay, I can give into that distraction in 10 minutes from now, what you're doing is you're establishing agency. Right now you're in control and we can do anything for 10 minutes. And if 10 minutes feels like too long, try the five minute rule.

The idea is that you're building that ability over time. So the 10 minute rule becomes a 12 minute rule, becomes a 15 minute rule. And you're learning, wait a minute, I can't actually delay gratification. Remember all these problems of distraction are an impulse control issue. So when you teach yourself, wait a minute, okay, I could delay for five, 10 minutes. That's no big deal.

The idea is that you're building that ability over time. So the 10 minute rule becomes a 12 minute rule, becomes a 15 minute rule. And you're learning, wait a minute, I can't actually delay gratification. Remember all these problems of distraction are an impulse control issue. So when you teach yourself, wait a minute, okay, I could delay for five, 10 minutes. That's no big deal.

You're proving to yourself, hey, I'm not addicted to these things. I'm not powerless. My brain isn't being hijacked. I do have control as long as I use these practices, right? So the 10 minute rule is a very, very effective technique.

You're proving to yourself, hey, I'm not addicted to these things. I'm not powerless. My brain isn't being hijacked. I do have control as long as I use these practices, right? So the 10 minute rule is a very, very effective technique.

So step three is hacking back the external triggers. So this is when we do talk about the usual suspects, the pings, the dings, the rings. That's where we...

So step three is hacking back the external triggers. So this is when we do talk about the usual suspects, the pings, the dings, the rings. That's where we...

you know very systematically go through what a lot of people complain about but it's really only 10 the problem because 90 of our distractions begin from within but people you know do have these issues you know we talk about the the phone the computer what turns out to be a much bigger problem is not the technology, it's what the technology is attached to, right? So what if it's your boss?

you know very systematically go through what a lot of people complain about but it's really only 10 the problem because 90 of our distractions begin from within but people you know do have these issues you know we talk about the the phone the computer what turns out to be a much bigger problem is not the technology, it's what the technology is attached to, right? So what if it's your boss?

That's the distraction. What if it's your kids that are a distraction? We love them to death, right? Our kids are great, but they can be a huge source of distraction. Meetings, oh my God, how many stupid meetings do we have to attend that are nothing but a distraction, especially now that Zoom makes it accessible so that wherever you are, you know, people can call meetings.

That's the distraction. What if it's your kids that are a distraction? We love them to death, right? Our kids are great, but they can be a huge source of distraction. Meetings, oh my God, how many stupid meetings do we have to attend that are nothing but a distraction, especially now that Zoom makes it accessible so that wherever you are, you know, people can call meetings.

those are huge distractions of course uh slack channels and that's what we get into more in the book in terms of okay systematically what do you do about these various external triggers so we're on step three of the four steps what's step number four so step four is is preventing distraction with packs so packs are these what's called a pre-commitment device so this is what you do after the first three steps so you master the internal triggers you make time for traction you hack back the external triggers

those are huge distractions of course uh slack channels and that's what we get into more in the book in terms of okay systematically what do you do about these various external triggers so we're on step three of the four steps what's step number four so step four is is preventing distraction with packs so packs are these what's called a pre-commitment device so this is what you do after the first three steps so you master the internal triggers you make time for traction you hack back the external triggers

As the last line of defense, as the firewall against distraction, you're going to prevent distraction with a pact. Now, what are pacts? It's when you decide in advance what you will do to keep yourself in that task. And there's three types of pacts. We have what we call effort pacts, price pacts, and identity pacts.

As the last line of defense, as the firewall against distraction, you're going to prevent distraction with a pact. Now, what are pacts? It's when you decide in advance what you will do to keep yourself in that task. And there's three types of pacts. We have what we call effort pacts, price pacts, and identity pacts.

Uh, an effort pact is when there's some bit of friction in between you and the thing you don't want to do. So I'll, I'll, it's just us and your millions of viewers here. So I'll get a little personal. Okay.

Uh, an effort pact is when there's some bit of friction in between you and the thing you don't want to do. So I'll, I'll, it's just us and your millions of viewers here. So I'll get a little personal. Okay.

Um, a few years ago, my wife and I, and again, we've been married for 22 years now, a few years ago before I was writing this book, uh, we noticed that our sex life was suffering that every night we were going to bed. And I was fondling my iPhone and she was caressing her iPad.

Um, a few years ago, my wife and I, and again, we've been married for 22 years now, a few years ago before I was writing this book, uh, we noticed that our sex life was suffering that every night we were going to bed. And I was fondling my iPhone and she was caressing her iPad.

Right? And we were going to bed later and later. And not only were we not getting proper sleep, we all know how important rest is. our sex life was suffering. So when I started this research, I came across this research around the importance of these effort packs. And I went to the hardware store and I bought us this $10 outlet timer.