Master Internal Triggers: Conquer Distractions From Within

Resources

Resources & Recommendations

Books

• "Indistractable" by Nir Eyal - This book offers various tactics and strategies for mastering internal triggers and avoiding distraction, including the 10-minute rule and surfing the urge.

People Mentioned

• Nir Eyal (Author of "Indistractable") - Mentioned as an expert on distraction and internal triggers, providing insights from his book.
• Plato - Referenced for his ancient question about why people don't do what they know they should do.
• Dorothy Parker - Quoted for her saying: "The time you plan to waste is not wasted time."
• Mihaly Csikszentmihalyi (Psychologist) - Credited for discovering the concept of "flow state."
• Barbara Fredrickson (Researcher) - Coined the "broaden and build theory" to explain how positive emotions boost performance, creativity, and lower stress.
• Derek Shepherd (Character from "Grey's Anatomy") - A fictional neurosurgeon whose approach to work ("It's a beautiful day to save lives, let's have some fun") was cited as an example of choosing a positive mindset in demanding situations.

Other Resources

• 10-Minute Rule - A technique from acceptance and commitment therapy (ACT) where one delays gratification or distraction for 10 minutes to build agency and disarm psychological reactance.
• Surfing the Urge - A technique to manage uncomfortable emotions by acknowledging they are temporary, like waves that crest and subside, allowing one to ride them out.
• Personal Mantra - A self-created phrase (e.g., "This is what it feels like to get better") used to reframe discomfort as a part of growth and effort.
• Time Boxing - A productivity technique where specific blocks of time are allocated in a calendar for specific tasks, serving as an "implementation intention" to define what constitutes traction versus distraction.
• Effort Pact - An agreement or system that introduces friction between oneself and a potential distraction (e.g., an internet router that shuts off at a set time) to encourage mindfulness and intentional choices.
• Flow State - A psychological state where one becomes hyper-focused and deeply engaged in an activity, often achieved after about 15 minutes of effort, characterized by increased dopamine levels.
• Broaden and Build Theory (Barbara Fredrickson) - A psychological theory suggesting that positive emotions broaden an individual's thought-action repertoire and build personal resources.
• Matchbox Puzzle - A classic creativity test used in research (dating back to the 1980s) to demonstrate how positive emotions can enhance problem-solving and creative thinking.
• "Grey's Anatomy" - A medical drama referenced for a quote illustrating a positive approach to stressful work.