Hack Back Distractions with Tactics from This Behavioral Designer
Hack Back Distractions with Tactics from This Behavioral Designer
Hooked author Nir Eyal has seen an epidemic of employees who get so distracted at work that they don’t have time to do their job. Here, he shares tactics that'll help you fend off distractions and help reinstate focus and creativity.
REDEFINE DISTRACTION
Before you can beat distraction, you need to understand where it’s coming from. And most of us are operating with an overly narrow definition. “We tend to think of distraction as something that's interrupting us — the pings and the dings of the world. But that's just one kind of distraction called an external trigger. If you think about it, most distractions come from within.”
The most prolific distraction-producer? Your own brain. Just ask anyone who has ever tried to meditate for 10 minutes.
The tendency to get distracted, then, is human nature. And now, thanks to the modern distraction machines that we all keep right at our fingertips, that tendency has been amplified. To help sort through what’s keeping you from working how and when you want to, Eyal has identified three ways of managing distraction, with tricks for combating it.
Make time for traction
Start with a technique that psychologists call implementation intentions, which is a fancy way of saying “planning out what we will do and when we will do it,” to schedule away distractions.
The first step in his distraction-beating methodology, then, is to reclaim your calendar. Every minute of your day, from the time you wake up to the time you go to sleep, should be scheduled.
To start, fill your calendar with your ideal weekly template. The first thing you should block out is your focused work time.
Establish a routine — a regular weekly calendar — which offers several benefits:
- Reduce cognitive load. When you don’t have to think about what you’re going to tackle when, you’ve eliminated one more barrier to getting down to work.
- Estimate time as a team. A detailed calendar becomes a valuable team tool to talk about priorities and resource allocation.
- Get rid of low-value work. A study in Harvard Business Review showed that 41% of what you do as a knowledge worker is spent on low-value tasks.
Hack Back External Triggers
Planning your time is a crucial first step, but even a packed calendar won’t eliminate all distractions. You’ll also need to learn to identify, and ignore, the triggers that threaten to derail your thoughtfully scheduled plans.
Some tactics for tuning out distraction:
- Send a signal you’re in “Do Not Disturb” mode. Eyal suggests using a simple signage system that lets coworkers know if you’re not available.
- Declutter your screens. Adjust your notification settings on your phones and computers.
- Label email by urgency, not subject. Stick to a simpler pair of labels: “today” or “this week.”
- Schedule office hours. Set up regular times for meetings or informal discussions to avoid constant interruptions.
Note Internal Triggers and Fix the Source
Getting the upper hand on distraction means identifying and understanding internal triggers.
- Note the sensation. Eyal recommends noting when you are distracted, then looking for the emotion that triggered it.
- Crowd out with curiosity. Be inquisitive about your internal triggers.
Reduce Distractions With Pacts
Eyal emphasizes the power of pacts, and here are effective ways to establish them:
- Create a Ulysses pact. Lock yourself into a given task for a given amount of time.
- Find a focus partner. Create accountability with a colleague.
- Reimagine the task. Look for how to make your task more engaging.
THE DRIVE TO BEAT DISTRACTION
Too many companies wrongly claim that they can’t do anything about their always-on culture. Resist the urge to skip straight to solutions; there’s no one-size-fits-all fix.
Start dialogues within your team about what kind of life and culture you want. Remember that fostering a culture of focus is not only beneficial for employees but also a smart business decision.
BRINGING IT ALL TOGETHER
Left unaddressed, distractions can be perilous for startup teams. Try Eyal’s four-step model to better manage distractions: make time for traction, hack back external triggers, note internal triggers, and reduce distractions with pacts.
Practice self-compassion, take time away for important people, and ensure that both work and personal life are given the time and attention they deserve.