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How to Control Your Attention and Choose Your Life

Indistractable Control Your Attention Choose Your Life Nir Eyal 3D cover

Indistractable: How to Control Your Attention and Choose Your Life

"If you value your time, your focus, or your relationships, this book is essential reading. I’m putting these ideas into practice."
-Prof. Jonathan Haidt, author, The Righteous Mind

Ever get the feeling the world is full of too many distractions? Research shows the ability to stay focused is a competitive advantage, in work and in life. However, in an age of ever-increasing demands on our attention, how do we get the best from technology without letting it get the best of us?

Nir Eyal's writing has been featured in


Being indistractable is the essential skill for our time.

– Greg McKeown, author, Essentialism

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Indistractable Supplemental Workbook

This companion workbook is full of exercises to improve concentration and control your attention.

List of Nir’s Favorite Indistractable Tools

Access Nir’s curated list of the best tools and resources to help you stay focused and become Indistractable.


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Mark Manson headshot Indistractable review


author, The Subtle Art of Not Giving a F*ck

Indistractable is the most practical and realistic approach to balancing technology with well-being. A must-read for anyone with a smartphone.”

Shane Snow headshot Indistractable review


author, Smartcuts

“This book has done more to change the way I see the world than anything I’ve read in the past several years. The actionable insights from Indistractable have helped me reduced my daily time spent on email by 90%.”

Richard Ryan headshot Indistractable review


co-founder, self-determination theory

Indistractable is filled with both wisdom and humor. This is a valuable read for anyone navigating our modern world.”

Kintan Brahmbhatt headshot Indistractable review


Global Head of Product, Amazon Music

“In the future, there will be two kinds of people in the world. Those who read and apply the principles in Indistractable and those who wish they had read it sooner.”

Tim Urban headshot Indistractable review



“As a lifelong procrastinator, I’m painfully aware of how much productivity-related advice there is out there and how little of it is actually helpful. Indistractable is an exception.”

Charlotte Blank headshot Indistractable review


Chief Behavioral Officer, Maritz

Indistractable will help you make the most of your time and find peace and productivity in an increasingly distracting world.”

Ready to Order a Copy of Indistractable?

Start your journey towards regaining control of your attention and your life.

James Clear headshot Indistractable review


author, Atomic Habits

“In a world filled with noise, Indistractable provides a framework that will deliver the focus you need to get results.”

Oliver Burkeman headshot Indistractable review


The Guardian

“Nir Eyal understands the modern technologies of attention from the inside, and in this practical and timely book, he shares the secrets to regaining, and sustaining, the capacity to focus on what matters. Your brain (not to mention your spouse, your kids, and your friends) will thank you for reading it.”

Eric Barker headshot Indistractable review


author, Barking Up the Wrong Tree

Indistractable is priceless. You can’t afford to ignore this book.”

Ariana Huffington headshot Indistractable review


CEO, Thrive Global and founder, The Huffington Post

“This is such an important book. Indistractable is the best guide I’ve read for reclaiming our attention, our focus, and our lives.”

Shane Parrish headshot Indistractable review


founder, Farnam Street

“I can think of no more important skill than focus and no better teacher than Nir Eyal. Being indistractable is the skill of the century.”

Chris Bailey headshot Indistractable review


author, Hyperfocus

“Dive head-first into this book. Indistractable is a fascinating, visual, and profoundly helpful guide to overcoming distraction. The deeper you dig into this book, the more productive you’ll become.”

Control Your Attention. Choose Your Life.

You sit down at your desk to work on an important project, but a notification on your phone interrupts your morning. Later, as you attempt to get back to work, a colleague taps you on the shoulder to chat. At home, screens get in the way of quality time with your family.

Another day goes by and, once again, your most important personal and professional goals are put on hold.

What would be possible if you followed through on your best intentions? What could you accomplish if you knew how to improve concentration and overcome distractions? What if you had the power to stay focused and become “indistractable?”

International bestselling author, former Stanford lecturer, and behavioral design expert, Nir Eyal, wrote Silicon Valley’s handbook for making technology habit-forming. Five years after publishing Hooked, Eyal reveals distraction’s Achilles’ heel in his groundbreaking new book.

In Indistractable, Eyal reveals the hidden psychology driving us to distraction. He describes why solving the problem is not as simple as swearing off our devices – abstinence is impractical and often makes us want more.

Eyal lays bare the secret of finally doing what you say you will do with a four-step, research-backed model. Indistractable reveals the key to getting the best out of technology, without letting it get the best of us.

Inside, Eyal overturns conventional wisdom and describes:

  • Why distraction at work is a symptom of a dysfunctional company culture – and how to fix it
  • What really drives human behavior, and why “time management is pain management”
  • Why your relationships (and your sex life) depend on you becoming indistractable
  • How to raise indistractable children in an increasingly distracting world

Empowering and optimistic, Indistractable provides practical, novel techniques to control your time and attention – helping you live the life you really want.

Gretchen Rubin headshot Indistractable review


author, The Happiness Project

“This book is full of insights, stories, cutting-edge research and—most helpful—concrete, manageable strategies for becoming indistractable.”

Taylor Pearson headshot Indistractable review


author, The End of Jobs

“By following Eyal’s four-step, research-backed model, you’ll be able to gain control of your attention and leverage the incredible benefits of modern technology without feeling scattered and drained. Indistractable is an essential book for people looking to make big things happen in the digital age.”

Anya Kamenetz headshot Indistractable review


author, The Art of Screen Time

Indistractable puts humans back where we belong when it comes to distraction: in the cockpit of our own lives.”

Jocelyn Brewer headshot Indistractable review


founder, Digital Nutrition

Indistractable was an ‘ah-ha moment’ for me. Eyal distills academic research without ignoring the nuances and he values the readers’ time with a Goldilocks amount of detail, relevant examples, and practical strategies.”

Ryan Holiday headshot Indistractable review


author, The Obstacle Is the Way and Ego Is the Enemy

“An essential book for anyone trying to think, work, or live better.”

Cal Newport headshot Indistractable review


author, Deep Work

Indistractable is a master class in understanding the root cause of distraction. Recommended for anyone looking to do more deep work.”

Steve Kamb headshot Indistractable review


founder, Nerd Fitness and author, Level Up Your Life

Indistractable helped me realize technology was not the real reason I got distracted and struggled to get things done. It changed how I manage every part of my day and I cannot recommend it highly enough. Everybody should read this book!”

Adam Grant headshot Indistractable review


author, Give and Take and Originals

“Success and happiness belong to people who can control their attention. Nir Eyal is on a mission to protect you from distraction—and his lively book is full of actionable ideas.”

Dan Schawbel headshot Indistractable review


author, Back to Human

Indistractable is the most complete guide I’ve ever read on being focused. This book is a gift for anyone looking to free up time so that they can live a better, more fulfilling, and less hectic life.”

Headshot of Nir Eyal in button-down checkered shirt


Nir Eyal

Nir Eyal writes, consults, and teaches about the intersection of psychology, technology, and business. He is the author of the bestselling book, Hooked: How to Build Habit Forming Products.

Nir founded and sold two companies since 2003 and has taught at the Stanford Graduate School of Business and the Hasso Plattner Institute of Design. In addition to blogging at, Nir's writing frequently appears in The Harvard Business Review, Inc, and Psychology Today among many others.

Read more about Nir »

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Top Articles

Plan Better. Work Better. Live Better.

Below are some of Nir’s best articles on how improve concentration, control your attention, and manage distractions. Read on and begin your journey towards becoming indistractable.

The 4-Day Workweek: How To Do More With Less

The 4-Day Workweek: How To Do More With Less

What would it look like if the world moved toward a four-day workweek? Time magazine says 2023 could be the year of the four-day workweek. But if the world is going to attempt this paradigm shift, we have to do our best to eliminate the obstacles. Companies and employees can use the methodology described in my book, Indistractable, to navigate this sea change.
read more
Managers, Stop Distracting Your Employees

Managers, Stop Distracting Your Employees

It’s no secret companies spy on their staff. The rise of remote work has made corporate leaders paranoid, thinking they must monitor their employees’ every digital move. When employees know their performance is being measured by the rules of productivity software, they become motivated to prioritize emails and messages over their core work. Discover better ways to tackle distractions at work.
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Money Buddies: Don’t Go It Alone with Your Wallet

Money Buddies: Don’t Go It Alone with Your Wallet

Now, more than ever, we have to be smart with our money. Yet navigating our personal finances and adhering to a budget can be a daunting task. However, there’s a free and fun technique that anyone can use to get back on track with their finances: getting a money buddy.
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5 Productivity Myths Ruining Your Life

5 Productivity Myths Ruining Your Life

Every time I hear a productivity myth described as fact, I cringe as if listening to a snake oil salesman peddle his cures. Let me tell you, when I was writing my second book, Indistractable, I endlessly researched productivity and time management. I tried a lot of recommended methods and techniques myself. Some of them can be so incredibly helpful in controlling your attention and managing your time. But 5 productivity myths are holding you back.
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Make Time for Procrastination in 2023

Make Time for Procrastination in 2023

If you haven’t finalized your New Year’s resolutions, consider committing to binge-watch a show on a regular basis.Okay, it doesn’t have to be binge-watching. Another guilty-pleasure-esque activity works, too. Perhaps your preferred procrastination is jamming to ‘80s music videos on YouTube or browsing Amazon for new gadgets. Whatever it is, set aside time for it and do it.
read more
People Make Time for What They Want — Rightfully So

People Make Time for What They Want — Rightfully So

People make time for who and what they want, and you should, too. Though the author is unknown, this saying has become an axiom to soothe distraught thoughts. Some use it as reasoning to understand why another person isn’t making time for them.
read more