Chapter 05 of 5
Taking It Back
Practical, evidence-based ways to get your attention back.
- Start Here
Small changes beat big vows
Grand promises to quit your phone rarely last. Small changes to your environment tend to stick better.
- Notifications
Switch most of them off
In one study, people who batched or reduced notifications reported feeling less distracted and more productive.
- Keep the Useful
People, not apps
A good rule: allow notifications from real people who need you, and silence the rest.
17 more cards in this chapter
Could you answer this?
Which approach did Gollwitzer's research find helps people follow through on intentions?
📱 The Attention Machine
- 01Pigeons and Slot MachinesWhy unpredictable rewards are so hard to walk away from.
- 02The Infinite ScrollThe feature that removed the bottom of the page — and its inventor's regret.
- 03Built to HookThe design playbook behind apps that are hard to put down.
- 04What Happens to FocusWhat switching, interruptions and multitasking really do to attention.
- 05Taking It BackPractical, evidence-based ways to get your attention back.