Stop letting your day get hijacked by triggers you can’t see
Most days fall apart in tiny moments you barely notice. A belly flutter, a ping from the corner of your screen, a vague itch to check something—then an hour is gone. The simple truth is that every action is prompted by a trigger, either external (the ding) or internal (the feeling), and the action moves you toward what you want or away from it. Once you can see those links in real time, you stop being dragged and start deciding.
A designer I coached kept “researching” during writing blocks. He’d open a tab for one citation and suddenly be reading a thread about a product launch he wasn’t on. His coffee turned cold while he skimmed replies. We didn’t change his tools. We changed his map. He drew a traction–distraction line on a sticky note and logged each pull with two words. Within a week he noticed a pattern: 9:40 a.m., slight anxiety, then email. With that clarity, he inserted a two‑minute replacement—deep breaths and a stretch—before deciding if email was truly his intention.
The power is in naming intentions before actions. A small pause and a question—“Is this serving what I planned right now?”—turns a reflex into a choice. Sometimes the answer is yes. If your calendar says “message clients,” opening your inbox is traction, not a trap. Other times, admitting “this is a distraction” helps you pivot without beating yourself up. One student taped the word “Choose” to the bottom of her monitor. When TikTok beckoned during study time, her eyes caught the note, and she smiled. Choice over chance.
Under the hood, this is basic behavior science. The Fogg Behavior Model shows behavior requires motivation, ability, and a trigger. You can’t always change motivation in the moment, but you can adjust ability (add friction to a distraction or remove friction from traction) and become aware of triggers. Pair this with identity language—“I’m the kind of person who plans first, then acts”—and you’ll feel your attention snap back sooner and more gently.
Start your day by drawing the traction–distraction line and keep it visible. Each time you feel a pull, jot two words—the trigger and what you’re about to do—then ask yourself if this serves what you planned. If it doesn’t, use your chosen micro‑behavior, like ten breaths and a quick stretch, to create a small gap, then either return to your task or timebox the tempting action for later. Practice this cycle three times today so the pause becomes automatic. Give it a try this afternoon when your energy dips.
What You'll Achieve
Internally, build metacognitive awareness and a calmer sense of choice. Externally, reduce time lost to reflex checking and redirect minutes toward planned tasks you can track on your calendar.
Map triggers to traction and distraction
Draw the traction–distraction line
On paper, sketch a horizontal line. On the right write “traction” (moves me toward what I want). On the left write “distraction” (moves me away). Keep the page nearby for the day.
Log internal and external triggers
Each time you feel pulled, jot two words: the cue (bored, stressed, ping, coworker) and the behavior (scroll, snack, email). This builds awareness without judgment.
Name your intention before action
Before you click, ask, “Is this serving my planned intention right now?” If yes, note “T” for traction. If no, mark “D” and choose to pause for ten breaths.
Create one replacement micro‑behavior
Pick a fast, friction‑free action you’ll do when a common trigger hits, like “breathe + jot” or “stand and stretch.” Practice it three times today to wire the link.
Reflection Questions
- What emotion most often precedes your distractions, and where do you feel it in your body?
- Which external trigger steals your focus most, and how can you add one click of friction to it today?
- When you labeled a behavior as distraction, how did that change your next move?
- What identity statement would strengthen your intention before action?
Personalization Tips
- Work: When Slack pings, glance at your calendar tile. If it’s focus time, mark “D,” mute for 30 minutes, and return to the doc.
- Health: When an evening snack urge hits, write the feeling word (tired), drink water, then reassess in ten minutes.
- Relationships: When your phone lights up at dinner, flip it face down, note “external ping,” and return to the person.
Indistractable: How to Control Your Attention and Choose Your Life
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