How to Stop Getting Distracted and Live a Fulfilling Life

Distraction is more than external noise—it’s often driven by our own emotions. By shifting your focus from distraction to traction, you can reclaim your time and energy.

Did you know that the real opposite of distraction isn't focus, but traction? Understanding this concept can transform your approach to managing your time and energy.

We often think of distractions as external nuisances—our phones pinging, endless email chains, and the seductive scroll of social media. However, according to Nir Eyal, author of Indistractable, most of our distractions stem from internal emotional triggers rather than external ones. Let’s dive into the four key principles from Nir’s model that can help you harness traction over distraction and lead a more fulfilling life.

The 10-Minute Rule: Mastering Internal Triggers

Have you ever found yourself mindlessly scrolling through your phone when you should be working or spending quality time with loved ones? While it’s easy to blame our devices, studies reveal that external triggers account for only about 10% of distractions, with the remaining 90% driven by internal emotional states. These include feelings like boredom, loneliness, uncertainty, or stress.

To tackle these internal triggers, Nir recommends the 10-Minute Rule: when an urge to get distracted arises, pause for ten minutes instead of giving in immediately. Set a timer and use that interval to either refocus on your task or explore the emotions behind your urge. This brief delay often causes the distraction impulse to subside on its own.

A practical way to implement this is by keeping a distraction notebook. Each time you succumb to a distraction, jot down what you’re feeling and why. Over time, this practice builds self-awareness, allowing you to spot recurring patterns and address the root causes of your distractions.

"Feelings are not facts." — Nir Eyal

The Willpower Myth: Reclaiming Your Power

Many of us buy into the idea that willpower is a finite resource, one that drains away by the end of a long day. This belief stems from the concept of ego depletion, which suggests that our self-control operates like a battery. However, recent research shows that this myth only holds true for people who believe in it.

If you shift your mindset to view willpower as renewable on demand, you’ll find that motivation and self-control are far more sustainable. Labeling yourself as someone with “no willpower” can trap you in a self-fulfilling prophecy. Instead, adopt the identity of a person who can build and maintain strong willpower. By doing so, you create a positive feedback loop that reinforces your confidence and reduces the likelihood of distraction.

Traction Timeboxing: Planning Hours, Not Just Tasks

Traditional to-do lists often lack a clear plan for when and how to tackle each item, leaving us vulnerable to diversion. Traction timeboxing remedies this by assigning specific time slots in your calendar for tasks and activities. This method is also known as setting an implementation intention, a technique backed by extensive research.

With timeboxing, you decide not only what you will do but also when you will do it. For example, you might schedule writing from 9 to 10 a.m., follow up on emails at 11 a.m., and hit the gym from 6 to 7 p.m. By embedding personal and professional commitments into your calendar, you achieve a balanced rhythm that minimizes wasted time and maximizes traction toward your goals.

Over time, you’ll refine your estimates for how long tasks take, improving your planning accuracy. Ultimately, timeboxing transforms your calendar into a tool for intentional living rather than reactive scrolling.

The Rule of Pacts: Building Friction Against Distraction

Creating barriers to distraction can be an effective way to stay on track. Nir outlines three types of pacts to reinforce indistractable behavior:

• Price pacts introduce financial consequences for failing to follow through. For example, taping a $100 bill to your mirror reminds you that skipping your workout “costs” you that money.
• Effort pacts add friction between you and potential distractions. Automatically turning off your internet after 10 p.m. or using an app like Opal to block social media creates a pause that makes it harder to give in to urges.
• Identity pacts align your self-concept with your goals. By viewing yourself as indistractable—a term blending “indestructible” and “tractable”—you reinforce behaviors consistent with that identity. When your actions match who you believe you are, you’re far less likely to stray.

Conclusion

To stop the cycle of distraction, embrace these four principles that lead to a more focused and fulfilling life:

• Practice the 10-Minute Rule to understand and manage internal triggers.
• Challenge the willpower myth by seeing your self-control as limitless.
• Use traction timeboxing to plan your hours and guard your attention.
• Implement pacts to create healthy frictions against distractions.

What’s one action you can take today? Think about your biggest distraction and choose a pact, a timer, or a timebox to counter it immediately.

• Actionable Tip: Timebox your next 30-minute work session in your calendar right now to experience traction over distraction.