No.1 Habit & Procrastination Expert: We've Got ADHD Wrong! Break Any Habit & Never Be Distracted!

In this new episode Steven sits down with the American behavioural design expert, Nir Eyal.

Topics:
00:00 Intro
02:02 Being indistractable
10:21 4 steps to avoid distractions
17:37 10-minute rule to beat procrastination
27:40 Prevent distraction & improve sex life
34:56 How to become disciplined & have strong willpower
47:33 The power of time allocation
53:33 Stop burnout
01:00:27 Stop blaming social media
01:10:17 Overcoming our traumas and improving confidence
01:20:39 Why is there a rise in ADHD?
01:37:31 Last guest’s question

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[sigma]

"All human behaviour is driven by desire to escape discomfort"
That hit deep

[diatonicdelirium]

One super simple psychological 'trick' I used during University studies is to *pretend* I liked the subject, no matter how boring.
To my own surprise that helped tremendously to motivate me to read the material and actively participate in classes, and I also started enjoying the subject itself - probably because many things turn out to be interesting once you know a bit more about it.

[themadmachinist]

Adhd is my superpower. I embraced the chaos and learned how to decipher multiple streams of information at once. I was able to absorb massive amounts of knowledge early in life. I lost that as I get older but it was a massive boost. Now I organize to keep from getting lost. I tried pills when I was first diagnosed at 7 or 8. That was a disaster. Once I knew what it was I was facing I was able to build mechanisms in my head to help mitigate the negative attributes of adhd. Now I'm a workaholic but I'm in an industry I love so I devote a lot of time to it. Eventually I'd like to be an owner of my own venture but I've spent the last 20 years honing my craft.

[SigiCoria-cdvg]

I have Adult ADD and this video has already distracted my morning routine

[sunnyhanif]

I've spent YEARS on self development books, courses, routines, coaches. Man I've given it my all and it only added more stress to my life. I don't think I was a great a great mum during those years. I only got diagnosed a year ago and the penny dropped. Knowing i have ADHD & Autism has allowed me to accept conventional methods may not work. It's ok if i find my own unique ways of getting things done. Getting rid of the belief that i was just plain stupid was liberating. Meds are helping me for now. I may choose not to take them down the line and find other ways to work with it. Or even better, embrace the strengths my ADHD gives me and focus on those rather than trying to live up to the neuro typical model of the world.

"If you judge a fish by it's ability to climb, it will spend it's entire life thinking it's stupid' ~ Einstein

[discodan]

The hardest part of anything is starting.
Nothing is ever as bad as we make out in our heads prior to the experience we are freaking out about. ❤

[vivekchavanmusic]

I don't know why but the things that this guy is saying is constantly making me tear up. It's exactly what I needed. The level of awareness and reflection you need, to look into the psychological changes in yourself whilst going through them, materialise them into words and then explain it to the world is extraordinary. Thank you for this truly.

[KingaGorski]

It's amazing that there are those of us out there who haven't been diagnosed with some type of attention deficit disorder, given the insanely fast pace of these modern times, the tremendous rise of technology, social media, and having mini computer devices in our hands 24/7, and the 5-10k advertisements that are put in front of our faces each and every single day. We have to fight to reclaim our focus and attention every time we wake up and come to consciousness.

[jeanshelbybooks]

I love the distraction discussion. I’m a writer and even during this interview I admitted to myself that when I distract myself during my writing time, it’s to distract from my fear of failing at writing. Wow what a great interview!

[giselagjana]

Would be fascinating to watch Steve interview 2 guests at the same time, with oppositing opinions/ research

[BigLittlePrayers]

Perfect definition of burn out. It explains the problem we are experiencing as teachers. We have highest expectations from so many outside entities ( government, administration, parents) many of which have no experience as teachers. They pile on and on and on. We no longer have agency or autonomy to do the job well. No one listens to the teachers say “this isn’t working”, “I don’t control that”, “I need control of this for students to progress”, “I don’t have resources for that” and more. We are told make it happen no matter what obstacles we put in your way. We get blamed by all entities when they think we are failing.

[ThatBlondeRecluse]

His description of burnout happening from a position of high expectations with low sense of control hit me in my soul! I’m an addiction counselor in a grant funded facility. The pace is RELENTLESS. I absolutely love & believe in what I do… but I feel the strain psychologically & emotionally, more because of those combined factors & had never put that together. I actually tested up when his words hit me. It’s the hopelessness of it. It’s what I go to work to help others deal w/ every day & yet my workplace & work load produces it in me.

[sherthetruth]

My problem with this interview is his lack of addressing chronic mental health issues like depression alongside trauma caused by grief and other catastrophic life events. His demeanor reminded me of Sheryl Sanberg when she came out with Lean In and told women it was their responsibility to fight to be successful. Years later, her husband died and she realized she was unable to function the same way at work. Then she released a book called Option B about how to navigate life after these circumstances. She later said she took back some of what she said in her first book as it was coming from a person who hadn’t endure the pain she was currently experiencing. These conversations have a lot of nuance to them. While I think it’s great to give advice on building better skills to overcome procrastination, not addressing real issues that the majority of people are dealing with is pretty reckless. We have a mental health crisis in this country and an epidemic of loneliness. This advice will work the best only if you are a healthy moderately functioning person. The lightheartedness and smiling while discussing devastating issues for many people comes across very cold to those needing help. It can create a horrid cycle of shame because it puts people all in the same boat when we all vary widely depending on what has happened to us and the environment we were born into.

[jerry]

This podcast came out at such an important time for me. I am overhwelmed by my workload everyday and by working in a remote setting for a Startup, it comes at no surprise. What resonated with me is prioritization and aligning my workload with my boss's. This is so key and I am thankful to have learnt this.

[RealityCheckSimulation]

I have ADHD & was prescribed concerta. I have Finally Started organizing & cleaning my room while listening to this Is podcast. I have not taken my medication in 2 days. So I appreciate a different perspective & mindset to help me analyze, focus & accomplish this small task that I have procrastinated on.

[hypcro]

🎯 Key Takeaways for quick navigation:

00:00 🧠 Understanding internal triggers is crucial for conquering distraction.
05:14 🔄 Distraction isn't just external; it's also driven by internal triggers.
08:02 📝 Writing down the sensations before distraction helps gain control.
10:52 🤖 Reframing internal triggers as a source of power, not hindrance.
17:31 ⏰ Scheduling time for worry allows you to manage distractions more effectively.
19:40 🕒 Using the 10-minute rule to delay gratification helps establish control over distractions and impulse control issues.
20:10 💼 Schedule time later in the day for "worry time" to address distracting thoughts and worries, allowing the brain to relax.
22:34 🔥 Finish your allocated time box, even if it means sitting there with hands on the keyboard, to overcome the initial boredom and resistance.
23:16 🚫 External triggers can be hacked back by creating friction and using visual cues to communicate your focus, such as a "Do Not Disturb" sign on your monitor.
30:05 💡 Preventing distractions with "pacts": effort pacts (adding friction), price pacts (imposing costs), and identity pacts (aligning with your desired self-image).
38:41 🧠 The discomfort associated with pursuing a task affects motivation and discipline.
39:34 🕹️ Enjoying an activity makes it easier to get into a state of flow.
41:10 🎯 To become indistractable, focus on tasks you don't enjoy but need to do.
45:18 🗓️ Create a time-boxed calendar based on your values to prioritize tasks.
53:40 🤝 Scheduling quality time in relationships helps maintain connection and prioritizes loved ones.
59:14 🧠 Internal vs. external locus of control: People with internal locus of control believe they affect change, leading to better well-being.
01:00:09 🚀 Mindset affects actions: Believing in agency and control leads to healthier lives, even in challenging circumstances.
01:02:59 📱 Responsibility in technology use: While companies design engaging products, personal responsibility and agency are crucial.
01:05:19 🧪 Goblins of trauma: Traumatic experiences can either limit or propel individuals; reframing discomfort is important.
01:12:46 🧭 Facing discomfort: Overcoming pain or discomfort requires exposure therapy, both physiologically and psychologically. Confidence and growth stem from facing challenges.
01:19:06 🧠 Confidence can be built by reframing triggers and adopting a new perspective.
01:19:48 👩‍⚕️ The concept of a brain chemical imbalance is a misconception in the public, not accepted in the Psychology Community.
01:20:42 💊 Skills should be prioritized over pills for treating ADHD; medication can have side effects and should be the last resort.
01:26:13 🤝 ADHD should be seen as treatable, not an identity; focus on skills and functional improvement rather than reliance on medication.
01:37:31 🏢 Indestructible workplaces are built on psychological safety, providing forums to discuss problems, and having management exemplify focused work-life balance.

Made with HARPA AI

[keto-adhd]

Lots of bad habits will give adhd like symptoms, that doesn't mean you have adhd.
People without adhd will never understand what it is like to actually have adhd and just talk rubbish based on no experience of living with it, Just their own nero typically mind that has occasional inattentive moments.
I live my life as clean as possible to improve my symptoms that iv had since 4 years old, I still struggle daily because I have real diagnosed adhd.

[leeevans]

ADHD is a gift and a curse at the same time, constantly struggling heavily to stick at a job you don’t like/aren’t interested in, the morning depression and the instant switch of moods. It gets under my skins when people generalise it like it’s just one small thing like not being able to focus (which is a stereotype) in itself. Or when people belittle it and look past it like it doesn’t actually affect our day to day lives.

[StarlightNkyra]

Who else got distracted while watching this?

[TheRomanoffsCosplay]

I'm going to sound a little bit rude, but I think he is the one that got ADHD wrong.
ADHD is definitely not just about distraction (although it is part of it).
Our inability to memorize names of people we deal everyday is not because we are trying to escape reality, nor the amount of accidents we have happen because we are trying to escape our reality.

I was only diagnosed at 40 years old but I was 3 years old the 1st time I got stitches.... I have more than 50 now!
At 3 years old I'm not trying to escape reality, like my 10 year old daughter wasn't trying to escape reality when she was playing and her head bumped into the wall so hard that people 1 floor bellow listen to it.

It also doesn't explain our object permeance issue (away from sight away from mind), or does explain the hereditary part .

It is because of people like him that people like me and my daughter have trouble being diagnosed.

We need to stop seeing ADHD as a behaviour problem... It's not, it's way more and affects things like heat and cold perception, object location perception, memory, notion of time, and energy.
A lot of us have sensory issues and emotional issues that are really similar to autism.... Do you also think Autism happens because the person wants to escape reality? Absurd isn't it?
But here we are, still not being able to understand that there is a physical thing behind ADHD, and not even medication is going to change that.