# Indistractable

**Nir Eyal** · 2019

_Topics: Attention, Focus, Habits_

**Who it's for:** Anyone who blames their phone but suspects the real trigger is internal.

Eyal argues that the root of distraction isn't technology but the uncomfortable internal states — boredom, anxiety, loneliness — we try to escape. Becoming “indistractable” starts with mastering those internal triggers rather than just deleting apps.

His four-part model: master internal triggers, make time for traction by planning your day around your values, hack back external triggers like notifications, and prevent distraction with pre-commitments (“pacts”).

## Key takeaways

- Distraction is usually an escape from internal discomfort.
- Turn your values into time on your calendar (traction).
- Tame external triggers like notifications deliberately.
- Use pacts and pre-commitments to hold yourself to your plan.

## Related reading

- https://structureyour.life/books/deep-work.md
- https://structureyour.life/books/make-time.md
- https://structureyour.life/books/atomic-habits.md

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Structure Your Life — the operating system for your life. Canonical page: https://structureyour.life/books/indistractable