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Internal Trigger Map (Eyal)

Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.

15 min Advanced

Goal

Replace auto-behavior "bad feeling → phone" with conscious loop.

Steps

1

From distraction journal, gather 5 common feelings: boredom, anxiety, loneliness, fatigue, procrastination.

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Expected Outcome

Immediate

60-sec gap between feeling and phone = 50% urge dissolves.

Evidence base

School: Behavioral Design / CBT

Founders: Nir Eyal · BJ Fogg (2019)

Eyal "Indistractable": 90%+ distraction caused by internal triggers. Fogg Stanford Behavior Design Lab: behavior replacement via reducing cost.

Frequently asked questions

How long does "Internal Trigger Map (Eyal)" take?

This exercise takes about 15 minutes, practiced solo in a Written reflection format.

When will I notice the effect of "Internal Trigger Map (Eyal)"?

60-sec gap between feeling and phone = 50% urge dissolves. In the short term: New relationship with hard feelings not routed through screen.

Is "Internal Trigger Map (Eyal)" evidence-based?

Yes — it draws on Behavioral Design / CBT (Nir Eyal, BJ Fogg (2019)). Eyal "Indistractable": 90%+ distraction caused by internal triggers. Fogg Stanford Behavior Design Lab: behavior replacement via reducing cost.

Is "Internal Trigger Map (Eyal)" suitable for beginners?

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

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