The 4 keys to indistractable focus - Michela Bertaina - NDC Oslo 2024

The opposite of distraction is not concentration - it’s traction (actions aligned with your values and goals)

90% of distractions come from internal triggers (emotional discomfort, boredom, anxiety) rather than external notifications

The 4 keys to becoming “indistractable”:

• Manage internal triggers (recognize emotional discomfort)
• Make time for traction (schedule time for important activities)
• Remove external triggers (notifications, apps)
• Create “pacts” (commitment devices) around money, effort and identity

Create dedicated spaces both physically and digitally:

• Separate work/sleep/leisure spaces
• Use different browser profiles for different activities
• Set timers and focus modes on devices

Key habits for maintaining focus:

• Practice mindfulness/meditation (even just 10 minutes daily)
• Write down thoughts and tasks rather than keeping them in mind
• Shadow your day based on values and priorities
• Take regular breaks (avoid burnout)
• Get adequate sleep (7+ hours)

It takes 23 minutes to regain focus after a distraction and we can only consciously process 60 bits of information at a time (vs 11 million bits received)

Social media and technology are deliberately designed to be addictive through dopamine triggers - the same hormone released during sex, drugs, and other pleasurable activities

Success should be measured by whether you spent time on what matters, not by number of tasks completed

Reframe your lifestyle around:

• Mindfulness
• Clear routines
• Dedicated spaces
• Healthy relationships
• Quality sleep

Training focus is like training for a marathon - start small and build up gradually through consistent practice