Gloria Mark’s research found that after a distraction, it takes an average of 23 minutes to return to the original task. Yup, 23 minutes. Not because you’re undisciplined. Because the digital world you live in was literally designed, using the same behavioral principles as slot machines, to pull your attention away from what matters.
In this episode you’ll also hear four concrete skills to help you stay focused and keep doing what matters to you, even when everything around you is pulling your attention somewhere else.
Show notes with time-stamps
0:00 The friend who understands his values but still can’t focus
1:58 Playing-it-safe behavior #6: checking, scrolling, and drifting
2:11 Gloria Mark’s research on task-switching and the 23-minute recovery
3:09 Matthew Crawford on attention as a contested resource
4:00 Nir Eyal’s research on internal triggers as the true driver of distraction
4:16 Cal Newport’s deep work research: focus as a trainable skill
4:37 Committed action and psychological flexibility
4:55 Four principles from chapter 8 of the ACT Workbook
5:05 Principle 1: The personal commitment statement
5:37 Principle 2: Environmental design before willpower
6:11 Principle 3: Progressive focus training
6:42 Principle 4: Compassionate coaching during focused work
8:42 This week’s challenge: design a focused work session
Listen Here
And if you missed any of the episodes on procrastination, one of the most classic playing-it-safe moves out there, you can catch up here:
Ep. 93 — Understanding Procrastination: The Psychological Processes Behind It
Ep. 94 — You’re Not Lazy, Your Mind is Just Very Good at This
Ep. 95 — Stop Chasing Goals. Start Living Your Values.
Ep. 96 — The Second Arrow: Why Being Hard on Yourself is Keeping You Stuck
Ep. 97 — Your Mind is Lying to You About Why You Can’t Start
Ep. 98 — The Goal Trap: Why Your Goals are Keeping You Stuck
Ep. 99 — You Don’t Have a Time Problem. You Have a Time Story.
Learn research-based skills and actionable steps to make better decisions, adjust to uncertain situations, make bold moves, & do more of what matters to you.
