Notifications like pings and dings of your phone are not the culprit for being distracted. We often encounter that external triggers like phone notifications are being blamed for being distracted. But in reality, there are internal triggers that bring more distractions than external ones. Internal triggers are the pains or discomfort that shift our attention and actions into something that could ease the pain. For example, if you are studying for an exam, then that pain of studying is being soothed by pseudo productivity like cleaning your room. When you can see your phone at the moment of hardship it is easier to submit yourself to the red dots of notifications. Those notifications however are easily ignored when you are having fun like watching Netflix. Just like what Tony Robbins said, we do what we do because we move away from pain and move towards pleasure.
You can manage your distractions if you can manage your pain. I am currently reading the book Indistractible by Nir Eyal and you can learn more about this kind of content in that book.
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