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Indistractable:
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?

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Being indistractable is the essential skill for our time.

– Greg McKeown, author, Essentialism

Claim Your Exclusive Indistractable Bonus Workbook

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Indistractable Supplemental Workbook

Indistractable Supplemental Workbook

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

List of Nir’s Favorite Indistractable Tools

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

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.”

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SHANE SNOW

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%.”

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DR. RICHARD M. RYAN

co-founder, self-determination theory

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

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KINTAN BRAHMBHATT

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.”

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TIM URBAN

author, WaitButWhy.com

“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.”

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CHARLOTTE BLANK

Chief Behavioral Officer, Maritz

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

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JAMES CLEAR

author, Atomic Habits

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

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OLIVER BURKEMAN

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.”

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ERIC BARKER

author, Barking Up the Wrong Tree

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

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ARIANNA HUFFINGTON

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.”

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SHANE PARRISH

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.”

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CHRIS BAILEY

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.

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GRETCHEN RUBIN

author, The Happiness Project

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

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TAYLOR PEARSON

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.”

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ANYA KAMENETZ

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.”

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JOCELYN BREWER

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.”

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RYAN HOLIDAY

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

CAL NEWPORT

author, Deep Work

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

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STEVE KAMB

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!”

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ADAM GRANT

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.”

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DAN SCHAWBEL

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

THE WALL STREET JOURNAL BESTSELLING AUTHOR

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 NirAndFar.com, 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.

Listening to Fitness Gurus is Making You Fat

Listening to Fitness Gurus is Making You Fat

You could feel the excitement buzzing through the WhatsApp channel. An A-list fitness guru reportedly spending millions of dollars yearly to reverse aging was in town to hold an in-person workout. Without hesitating, I signed up. I was interested in seeing Mr. Guru in action and eager to be inspired by his approach.
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The Magic of Now, Not How

The Magic of Now, Not How

Airbnb began as a weekend project when the founders sent an email offering their living-room air mattress to hotelless attendees of a major design conference. Facebook started when Mark Zuckerberg built a clone of ConnectU over the weekend and told everyone in his dorm about it. Most of us think we are never ready for what we want: being in a relationship, living in another country, or starting a business. But the best way to make it happen is to start immediately.
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3 Steps to Master Your Emotions and Be Your Best Self

3 Steps to Master Your Emotions and Be Your Best Self

You won’t evolve if you ignore your emotions. Mastering them is the best hack for becoming your best self at work and at home. I discovered the power of managing emotions when I set out to find a cure for my chronic distraction. I was struggling to the point that it was affecting my relationship with my daughter: whenever we spent quality time together, I found myself fiddling with my phone, my mind elsewhere.
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The Ultimate Guide to Unstoppable Motivation

The Ultimate Guide to Unstoppable Motivation

The Pacific Crest Trail is renowned as one of the most arduous—and sometimes dangerous—hiking trails in America. Every summer, thousands of intrepid walkers set off on the trail, beginning in spring and knowing they won’t arrive at the Canadian border until five months later. For most people, this sounds like a hellish feat of endurance. For University of Missouri professor Kennon Sheldon, it sounded like a perfect opportunity for a psychological experiment.
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Multitasking During Meetings? How to Make Your Colleagues Indistractable

Multitasking During Meetings? How to Make Your Colleagues Indistractable

When I moved from a Google sales team in New York City to a Google operations team in Boulder, Colorado several years ago, I expected to find differences in culture and team norms. But one particular practice took me by surprise. Multitasking during meetings was rampant. Everyone was so distracted. This became grossly apparent during my first presentation in my new role.
read more
Score Your Spats: How to Stop Arguing and Enhance Your Relationships

Score Your Spats: How to Stop Arguing and Enhance Your Relationships

I got this message from Shane Parrish: “Oh I meant to tell you… I remember something you told me that I now share with everyone. It’s made a difference for so many.” The “something” he’s referring to is a simple question that my wife and I have posed to each other throughout our 22-year marriage. We’ve been using this method for so long, I assumed it was common practice. Here’s the gist: Whenever you have a disagreement with someone you care about and who cares about you, pose this straightforward question…
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