Nir Eyal says your calendar should measure whether you do what you planned, not whether the plans were important. Time-box everything: napping and scrolling are fine if scheduled, but they're distractions if they steal time from work or family.
It's all about reflecting and refining. It doesn't so much matter what you do with your time. Rather, success is measured by whether you did what you planned to do. It's fine to watch a video, scroll, social media daydream, or take a nap, as long as that's what you plan to do. Alternatively, checking work Email A seemingly productive task is a distraction if it's done when you intended to spend time with your family or work on a presentation. Keeping a time boxed schedule is the only way to know if you're distracted. If you're not spending your time doing what you'd planned, you're off track.
Your Beliefs Are Sabotaging You (Here's Why) - Beyond Belief for Athletes with Nir Eyal
