02:23 What drew Nir to researching distraction

He was often distracted at work, with family, etc.

�Looking for distraction is easy to find�

06:04 What we mean by �distraction�

�The antidote to impulsiveness is forethought�

Distraction is not a character fault

It�s important to understand what distracts you

The three causes of distraction: internal, external or a planning problem

08:54 On writing �Hooked: How to Build Habit-Forming Products�

A habit is an impulse to perform a behaviour with little or no conscious thought

Nir wanted to help people understand how companies like Facebook or Google built products that get people hooked

You can use the principles for anything, e.g. get children hooked on online learning, people to complete an exercise program, etc.

Technology is not to blame

12:22 The deeper roots of distraction

The opposite of distraction is traction

�Trahere� in Latin means �to pull�

Distraction pulls your further away from your goals

Stop judging how people spend their time

At work, many of us focus on the easy tasks first

Email is a big distraction

17:34 Internal distractions

Become conscious of your triggers as quickly as possible

Explore your sensations with curiosity

Blamers, shamers and claimers

The ten-minute rule

Abstinence makes you want to have something more

Tell yourself �not yet�

26:05 Pain management

Everything we do is to avoid discomfort

�Time management is pain management�

28:23 Cognitive enhancers and nootropics

Know the difference between the effect and the size of the effect

Focus on what moves the needle

�Plan your day before taking pills�

31:33 Time boxing effectively

The flaws of to-do lists

�You can�t output without input�

Avoid time-switching

People are bad at estimating how long things will take to be done

Multi-channel multi-tasking, e.g. listen to an audiobook whilst walking

39:31 Getting into the flow state

�I think flow is oversold�

It is the opposite of deliberate practice, e.g. 10,000-hour rule

43:45 Temptation bundling

It is substituting a reward from a different unrelated behaviour as the immediate gratification

The Stanford marshmallow experiment

Be careful of labelling yourself and your self-limiting beliefs

�We should be cheap with our time but generous with our money�

55:22 The role of extrinsic motivation

It is powerful for temporary tasks

Find intrinsic motivation for longer-term goals

57:06 Distraction in the workplace

Slack is a great company that is �indistractable�

The three key qualities for an �indistractable� workplace: psychological safety, having a forum, and leading by example

Slacks� motto is �work hard and go home�

1:01:32 Build more social connection

Plan ahead

The loneliness epidemic

Dedicate regular time