#atom

A technique to reduce distractions by creating intentional obstacles

Core Idea: Deliberately making distracting activities more difficult to access by creating small barriers that force conscious decision-making rather than automatic behavior.

Key Elements

• Switching Costs:

  • Cognitive resources expended when transitioning between tasks
  • Higher switching costs reduce impulsive task-switching
  • Intentionally increasing these costs discourages distraction

• Implementation Methods:

  • Uninstall distracting apps from devices
  • Use web interfaces instead of apps for social media
  • Log out of accounts after each use
  • Install tools that artificially slow down distracting websites
  • Use "dumb" technology (e.g., Nokia 3310 instead of smartphone)

• Practical Examples:

  • Lengel's Nokia experiment: replacing smartphone with basic phone
  • Apps that enforce breathing pauses before accessing distracting content
  • Artificial loading delays for social media

• Benefits:

  • Improves focus and concentration
  • Reduces unconscious time-wasting
  • Creates space for deeper engagement with important tasks
  • Enhances presence in real-life interactions

Connections

• Related Concepts: Digital Minimalism (complementary philosophy), Attention Economy (what it protects against)
• Broader Context: Deep Work (enables this practice), Behavioral Design (applies these principles)
• Applications: Focus Management, Digital Wellbeing

References

1. Abdaal, Ali. "Feel Good Productivity"

#productivity #digital-minimalism #focus #habit-formation

Connections:

Sources:

• From: Abdaal-Feel-good Productivity