I am nearly at the end of a 12-month wellbeing leadership program with a wonderful group, and this month we discussed and workshopped how easy it was to get distracted and lose focus in achieving our goals.
This led me to sharing the work of Kathy Milkman (professor in behavioural science) and Nir Eyal (behavioural engineer) in offering ways to get back this attention through PACTS.
Katy Milkman refers to this loss of focus as present bias. Where acting impulsively places instant gratification over long-term goals. It leads you to look for immediate pleasures and you lose sight of the rewards you would have had if you stuck to your goals.
‘A mistake repeated more than once is a decision.’ Paulo Coelho
I do this with my addiction to sugar. I give in to the instant temptation which messes with my blood sugar and insulin levels that I am trying to decrease for my long-term health.
Nir Eyal takes about the ability to become ‘indistractable’ – as a super power. According to him, controlling our attention is how we choose our life. There are synergies with what Jocko Willink says, ‘discipline equals freedom.’
How can we take steps today to prevent the same distractions from repeating itself tomorrow. We can do this; we have power over our decisions. The antidote to these distractions is forethought. Can we plan ahead to minimise our distractions?
We can, via PACTS - pre commitment devices. - We decide in advance what action to take if we get distracted.
One thing I want you to keep in mind as you read through the ideas is to remember that self-compassion plays a big part of this process. I am sure all of us have these issues with distraction, be aware of any self-talk that appears for you and speak to yourself as you would a loved one telling you they have these issues with distraction.
In the below table I have summarised ways you can plan ahead as an antidote to your distractions. Before I go into the different examples of PACTS, there is one question Nari asks.
Show me your schedule? If you can't tell me how you want to spend your time, you can't say you got distracted from?
PACT | EXAMPLE |
Temptation bundling – combine an existing habit with a new one. Temptation bundling works by linking an action you want to do with an action you need do. | Only watch Netflix while walking/running on treadmill or household chores like ironing.
Walking while listening to an audio book/podcast.
Walking in informative meetings that do not require video on.
Getting a pedicure while responding to emails. |
Gamification - tasks seem more fun by adding elements of a game to them, like keeping score or adding rewards | Using the above example of walking – If I walk for an hour then I can watch an hour of Netflix.
Keep score of your goal – this could be visibly. I have had success with ticking off my goal daily, see here. Add your own rewards after a certain time, or search for Apps which support you.
Step counters will do both – visibility to see your goal and reward you with badges for reaching certain gaols. Or Duolingo which allows you to earn points and compete against other learners.
‘Locked’ savings account that prevents you from accessing your money until you’ve reached your savings goal. |
Public Pledge - This is when you tell your friends, family, or anyone about what you are aiming for. | An example for myself. I am joining a team for MO vember where I pledge to walk 60km in the month and raise funds at the same time. |
Effort Pact - This is a system that restricts your freedom to help you deal with the distraction. | If you find it hard to get to bed. Buy an outlet timer - the internet shuts everything off at the same time every night.
Use tech to block out tech. Lots of apps to support with distractions. Or simply using the do not disturb.
Have a no phone policy at the dinner table at home or if eating out. |
Do activity in an enjoyable setting | Buy fresh flowers and put them on the table where you study or work.
Exercise in an outdoor space that you enjoy I.e., a local park or beach.
Light a scented candle when you start housework or listen to your favourite music.
Visit a well-lit and quiet coffee shop or working office space to work on a task you’ve procrastinated on while enjoying your favourite beverage. |
Hope these examples have offered some ways you could tweak your current goal setting and make a PACT with yourself on how you are going to achieve them and plan for the distraction that may happen for you. I have used PACT devices to stay on track and make progress towards my goals.
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