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Be inspired, and don't measure your success by how many boxes get checked off on a to-do list. Stop making to-do lists and start mapping out your day with how much time you will spend on each task you are committed to doing.

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Technology is a tool that can help build healthy and lasting habits, according to author and consultant Nir Eyal (@NirEyal). Nir\u2019s groundbreaking book Hooked is a guide to building products people use because they want to, not because they have to. In his new book Indistractable, Nir teaches from the intersection of psychology, technology, and business to lead us to what is possible if we follow through on our best intentions, stay focused, and overcome distractions.\xa0

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Nir Eyal (@Nir Eyal) writes, consults, and teaches about the intersection of psychology, technology, and business. A Graduate of Stanford School of Business and crusader for utilizing technology to build unique and healthy habits, Nir has written two books, Hooked and Indistratable. Both books are rooted in research and passion for the betterment of humanity. Nir lives in Singapore with his wife and daughter.

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\u201cJust because it's a work-related task, doesn't mean it's not a distraction.\u201d\xa0

- Nir Eyal

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Key Takeaways:

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• Real Distractions Begin Within: We tend to blame our phones, computers, kids, boss, and all external things like that. But studies find that external distractions are only 10% of what pulls us away from our focused tasks. The other 90% of our distractions are internal triggers. For example, if you overeat, often it is the internal distraction of a feeling\u2014feelings like loneliness, boredom, shame, etc. Distractions begin from within.

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• Addiction vs. Habit: Addiction is defined as a persistent compulsive dependency on a behavior or substance that harms the user. There is no such thing as a good addiction. By definition, addictions are destructive. Habits are defined as a settled or regular tendency or practice. We want good habits in our life. We all have good habits or bad habits.\xa0

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• All Products are Used to Modulate Mood: Apps and other products we use are designed to activate our internal triggers. Internal triggers are born from an uncomfortable emotional state we seek to escape. Boredom, loneliness, fatigue, desire, curiosity, and uncertainty is what habit-forming products attach themselves to. Whenever you feel an emotion, you become internally activated to use a product such as an app, device, or item. Find products that empower you to build healthy habits and live a good life.

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• Traction and Distraction: What do traction and distraction mean? The opposite word to distraction is traction. Traction and distraction both come from the same Latin root, traho, which means to pull. Traction, by definition, is any action that pulls you toward what you said you would do\u2014the opposite of traction is distraction. Distraction is any action that pulls you away from what you plan to do, from your values and goals, and from becoming the person you want to become. The difference between what is traction and distraction is to decide in advance how we want to spend our time.

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Links for Nir Eyal:

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Nir Eyal Website

Hooked Online Workshop

Twitter

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