Learn how to avoid distractions

June 7, 2020
Four strategies for becoming indistractable

Distraction is interrupting attention and stimulating to draw attention away from the task of primary interest.

If distraction becomes a habit, we are unable to sustain the focus required for creativity in our professional and personal lives.

Examples of distraction

     
  • Interrupting focused work to check email
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  • Looking at notifications that pop up on your phone while talking with family, friends, or colleagues
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  • Scrolling through your social media feeds when you planned to study or finish an activity
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  • Chatting with coworkers who pop by your desk when you intended to do focused work

What we want on the opposite is traction. Any action that moves us towards what we really want.

Causes of distraction are internal and external triggers.

     
  • Internal triggers are cues from within us and are often negative feelings as being cold, hungry or stressed.
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  • External triggers are cues from our environment that tell us what to do next. Television, other people or smart phone notifications.

Four strategies for becoming indistractable

1. Master internal triggers.

The root cause of human behavior is the desire to escape discomfort. Distraction, then, is an unhealthy escape from bad feelings. Once you can recognize the role internal triggers like boredom, loneliness, insecurity, fatigue, and uncertainty play in your life, you can decide how to respond in a healthier manner. You can’t control how you feel, but you can learn to control how you react to the way you feel.

2. Make time for traction.

Many people talk a good game about what’s important to them like their families, their health, and their friends, but when it comes to investing time in these areas of their lives, they get distracted and don’t follow through. They don’t live up to their values because they don’t make time for them in their day.

3. Hack back external triggers.

Examples are:

     
  • Remove the apps you no longer need.
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  • Remove apps that you like, but that you can use on your computer instead.
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  • Adjust your notification settings for each app.
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  • Eliminate endless feeds.

4. Prevent distraction with pacts.

An effort pact is a kind of pre-commitment that involves increasing the amount of effort required to do something you don’t want to do. A price pact puts money on the line. If you stick to your intended behavior, you keep the cash. If you get distracted, you forfeit your funds. An identity pact is another way to change your response to distractions. Your self-image has a profound impact on your behavior. By taking on a new identity, you empower yourself to make decisions based on who you believe you are. 

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FAQ

Applied digital skills and benefits of the app

Is Rocky a journaling app?

Yes, Rocky is a digital coach asking you daily reflection coaching questions for your growth mindset and it is a unique journaling experience that captures your thoughts and feelings, moods, and interests over time and gives journaling prompts for reflection, together with insight to help you repeat personal success factors and practice your soft skills. Rocky is like an automated Bullet Journal Method to track the past, order present and design the future road to success.

Is Rocky a health app or a fitness app?

Rocky is helping you indirectly with fitness and health. However, Rocky rather is helping with the power of challenging coaching questions and reflections. That allows you to recognize your own strengths and weakness, and use this to guide on-going learning. By reflection you will develop your skills in self-directed learning, improve motivation, and improve the quality of life and practice habits of highly successful people.

What is the difference of Rocky to a calm app or headspace app?

The calm app is for sleep and meditation helping you to relax and reduce stress. The headspace app is also helping with meditation and mindfulness to relax. Rocky instead is an artificial intelligence bot that uses the power of coaching questions with guided AI conversation. As an AI chatbot and digital coach, Rocky will inspire you to daily reflect. The conversations work best if your take the time to actually answer the questions with mindful reflective answers which might require some effort from your side.

Is Rocky a therapy app?

Rocky is not replacing a therapist and does not have the intention to provide scientific therapeutic approaches within the app. The method instead used by Rocky is solution-oriented coaching. Rocky is created to help you to practice soft-skills with the power of coaching questions. The science behind is Repetition, a success factor for learning and to help transition a skill from the conscious to the subconscious. Through repetition, soft skills as life skills and social skills are practiced and rehearsed over time and gradually become easier. Rocky is an intuitive approach to answer questions relevant for your road to success.

What is coaching?

Coaching is a process that aims to improve performance and focus on the ‘here and now’ rather than on the distant past or future. Coaching questions are unlocking your potential for performance and success by helping you to learn and practice rather than teaching you. Like personal trainers, but for your growth mindset. Rocky is a digital coach, an AI chatbot asking you those powerful question with daily reflections. The main focus of Rocky is to help you to implement soft skills as communication skills, interpersonal skills, leadership skills, life skills or time management skills. The AI is using qualities derived from leadership coaching and executive coaching.

Is Rocky an alexa app with artificial intelligence

There are many (artificial intelligence) ai companies, products and apps available, each with their own features and benefits.

Rocky uses artificial intelligence as an AI system:

  1. Conversational AI bot - Giving you an almost seamless coaching chatbot experience with neural network technology
  2. Tutorial and skill recommendation AI - Coaching leadership style with guidance, help and proposals
  3. AI generated intentions and goals - Helping you to identify and inspire with new goals

However, Rocky is not booking appointments like an alexa app.

The Rocky artificial intelligence AI experience is unique in the market and available as google play store app or within apple app store.

Rocky app vs remind app vs scheduling app vs notes app

Rocky is not replacing a notes app, scheduling app or a task list app. However, Rocky is a sort of remind app with smart goal notifications and follow-up reminders: Like appointment scheduling apps, Rocky reminds you to practice growth mindset and can help to choose important task and set the right priorities rather then managing your task list or schedule. The approach of habits of highly successful people with help you in the long run to be productive.

Created by Rocky Robots Ltd
London, UK

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