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Distraction Journal

For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.

10 min Intermediate

Goal

Convert distraction from invisible auto-behavior to visible modifiable pattern.

Steps

1

Pocket paper or quick phone note. Columns: "Time / Trigger / Pre-feeling".

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Expected Outcome

Immediate

You discover distraction driven by internal feelings, not "by the notification".

Evidence base

School: Behavioral Therapy / Internal Trigger Mapping

Founders: Nir Eyal · Aaron Beck (2019)

Eyal "Indistractable" distinguishes "external" vs "internal" triggers. Journaling SOP from Beck's CBT: ABC (Antecedent-Behavior-Consequence).

Frequently asked questions

How long does "Distraction Journal" take?

This exercise takes about 10 minutes, practiced solo in a Journaling format.

When will I notice the effect of "Distraction Journal"?

You discover distraction driven by internal feelings, not "by the notification". In the short term: You predict distraction pre-occurrence = self-prevention capacity.

Is "Distraction Journal" evidence-based?

Yes — it draws on Behavioral Therapy / Internal Trigger Mapping (Nir Eyal, Aaron Beck (2019)). Eyal "Indistractable" distinguishes "external" vs "internal" triggers. Journaling SOP from Beck's CBT: ABC (Antecedent-Behavior-Consequence).

Is "Distraction Journal" suitable for beginners?

Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the app.

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