Indistractable Supplemental Workbook -- Nir Eyal -- 2019 -- Indistractable com -- 233b1d7c35f84de4c19ba8073bd72a71 -- Anna’s Archive
The Indistractable Supplemental Workbook, authored by Nir Eyal with Julie Li, is a hands‑on companion to the book Indistractable: How to Control Your Attention and Choose Your Life. It guides readers through 26 structured exercises that translate the book’s four core strategies—mastering internal triggers, hacking external triggers, time‑boxing for traction, and preventing distraction with pacts—into daily practice. The workbook begins with motivational praise and a brief introduction, then walks users through reflective prompts, self‑assessment tables, and actionable checklists for each strategy. It expands the framework to workplace culture, offering diagnostic scales for distraction‑related dysfunction, and provides tools for building an indistractable organization. Later sections adapt the model for parenting, outlining how to nurture children’s psychological nutrients, manage their internal and external triggers, and teach them to create their own pacts. The final parts address interpersonal relationships, presenting “social antibodies” to curb device use among friends and partners, and include relationship‑specific self‑rating scales. Throughout, the workbook emphasizes active reflection, concrete scheduling, pre‑commitment techniques, and environmental redesign to help readers internalize indistractable habits across personal, professional, and family domains.
Topics
Workbook Purpose and Structure
Introduces the workbook as a practical extension of the Indistractable book, outlining its exercise‑driven format and the four core strategies it reinforces.
Four Core Strategies Reinforced
Summarizes the four pillars—master internal triggers, hack external triggers, timebox for traction, and prevent distraction with pacts—providing the conceptual backbone for all subsequent exercises.
Mastering Internal Triggers – Reflection Exercises
Series of prompts (Exercises 1‑8) that help users identify discomfort‑driven distractions, reimagine triggers, and reshape task perception and self‑talk.
Indistractable Relationships – Social Antibodies
Exercises 34‑35 address device‑free interactions with friends and partners, offering social‑norm interventions and relationship‑specific self‑ratings.