Timmerie talks to Nir Eyal, author of Indistractable, to uncover how we can actually make time for the things we care about most. Nir drops a huge insight here: the opposite of distraction isn’t focus, it’s traction. Yep, traction: as in taking deliberate steps toward what we truly value instead of letting distractions pull us away.

Here’s the formula:

Define Traction: Nir argues you can’t really say you’re “distracted” if you haven’t figured out what you’re supposed to be focused on! He suggests using a “time-boxing” method. Think of it as a calendar where you schedule what matters: prayer, family time, exercise, reading, or whatever lights you up. This keeps you on “traction” instead of drifting toward distractions.

Turn Values into Time: If you value it, block out time for it. Nir makes a distinction here: values aren’t what you own or like; they’re qualities of the person you want to become. So, do your values show up on your schedule? This simple tweak shifts your day from “oh, I’ll get to it” to actually living out what you believe in.

Tackle Internal Triggers: Here’s a shocker: 90% of distractions come from within! Most of us blame pings, emails, or demands from others, but Nir says it’s our internal feelings, like boredom, anxiety, or fatigue, that often send us scrolling social media or zoning out. To counter it, Nir says to stop and ask, “What emotion am I trying to avoid right now?” Learning to manage these feelings is the secret sauce to staying in traction.

Conquer the “What If” Mentality: Nir’s advice: quit living in the “what if” panic zone! FOMO keeps us glued to our phones, even in moments that should be sacred (think bedtime, prayer, or family dinner). Instead, turn off the phone, unplug, and trust that life will still go on.

For all you multi-tasking heroes out there, Nir’s example of an executive who constantly checked his email, fearing urgent interruptions, is a wake-up call. After hiring an assistant to filter these “urgent” requests, the businessman discovered that most interruptions weren’t actually urgent at all! His real distraction came from his own mental habit of checking.

Nir’s book Indistractable has loads of tips for students, parents, and anyone else who wants to get serious about staying on task. So, what are you waiting for? Set those values on your calendar and get ready to spend more time on what truly matters!