Indistractable

Listening to a nonfiction audiobook on the way to work is a good example of making the most of a commute while investing time in self-improvement.

By avoiding the feed, I’m much more likely to use social media mindfully while still allowing time to connect with others proactively.

•    Feeds, like the ones we scroll through on social media, are designed to keep you engaged. Feeds are full of external triggers that can drive us to distraction.

•    Take control of feeds by hacking back. Use free browser extensions like News Feed Eradicator for Facebook, Newsfeed Burner, Open Multiple Websites, and DF Tube to remove distracting external triggers.

•    Precommitments can reduce the likelihood of distraction.

•    Precommitments should only be used after the other three indistractable strategies have already been applied. Don’t skip the first three steps.

•    An effort pact prevents distraction by making unwanted behaviors more difficult to do.

•    In the age of the personal computer, social pressure to stay on task has largely disappeared.

“people are typically more motivated to avoid losses than to seek gains.” Losing hurts more than winning feels good.

The authors of the study attributed the difference to the “psychological empowerment” that comes with saying “I don’t” rather than “I can’t.” The results were similar to those in the voting study: “I can’t” relates to the behavior, while “I don’t” says something about the person.

By aligning our behaviors to our identity, we make choices based on who we believe we are.

when people confess past mistakes they are able to acknowledge where they've gone wrong without developing a negative self-image.

•    Identity greatly influences our behavior. People tend to align their actions with how they see themselves.

•    Become a noun. By assigning yourself a moniker, you increase the likelihood of following through with behaviors consistent with what you call yourself. Call yourself “indistractable.”

•    Share with others. Teaching others solidifies your commitment, even if you’re still struggling.

•    Adopt rituals. Repeating mantras, keeping a timeboxed schedule, or performing other routines reinforces your identity and influences your future actions.

The first condition involved what the researchers called high “job strain.” This factor was found in environments where employees were expected to meet high expectations yet lacked the ability to control the outcomes.

The second factor that correlates with workplace depression is an environment with an “effort-reward imbalance,” in which workers don’t see much return for their hard work, be it through increased pay or recognition.

•    Jobs where employees encounter high expectations and low control have been shown to lead to symptoms of depression.

•    Depression-like symptoms are painful. When people feel bad, they use distractions to avoid their pain and regain a sense of control.