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What if you could teach your kids to control their own screen time?Positive Worth Reviews 🔷

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Indistractable: How to Control Your Attention and Choose Your Life Hardcover – September 10, 2019

by Nir Eyal (Author)

6,129 ratings

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Next Generation Indie Book AwardsWinner, 2020

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"Indistractable provides a framework that will deliver the focus you need to get results." —James Clear, author of Atomic Habits

"If you value your time, your focus, or your relationships, this book is essential reading. I'm putting these ideas into practice." —Jonathan Haidt, author of The Righteous Mind

NATIONAL BESTSELLER

WINNER OF THE OUTSTANDING WORKS OF LITERATURE (OWL) AWARD

INCLUDED IN THE TOP 5 BEST PERSONAL DEVELOPMENT BOOKS OF THE YEAR BY AUDIBLE

INCLUDED IN THE TOP 20 BEST BUSINESS AND LEADERSHIP BOOKS OF THE YEAR BY AMAZON

FEATURED IN THE AMAZON BOOK REVIEW NEWSLETTER, JANUARY 2020

GOODREADS BEST SCIENCE & TECHNOLOGY OF 2019 FINALIST

You sit down at your desk to work on an important project, but a notification on your phone interrupts your morning. Later, as you're about to get back to work, a colleague taps you on the shoulder to chat. At home, screens get in the way of quality time with your family. Another day goes by, and once again, your most important personal and professional goals are put on hold.

What would be possible if you followed through on your best intentions? What could you accomplish if you could stay focused? What if you had the power to become "indistractable?"

International bestselling author, former Stanford lecturer, and behavioral design expert, Nir Eyal, wrote Silicon Valley's handbook for making technology habit-forming. Five years after publishing Hooked, Eyal reveals distraction's Achilles' heel in his groundbreaking new book.

In Indistractable, Eyal reveals the hidden psychology driving us to distraction. He describes why solving the problem is not as simple as swearing off our devices: Abstinence is impractical and often makes us want more.

Eyal lays bare the secret of finally doing what you say you will do with a four-step, research-backed model. Indistractable reveals the key to getting the best out of technology, without letting it get the best of us.

Inside, Eyal overturns conventional wisdom and reveals:

Why distraction at work is a symptom of a dysfunctional company culture—and how to fix it
What really drives human behavior and why "time management is pain management"
Why your relationships (and your sex life) depend on you becoming indistractable
How to raise indistractable children in an increasingly distracting world

Empowering and optimistic, Indistractable provides practical, novel techniques to control your time and attention—helping you live the life you really want.

From the Publisher

Editorial Reviews

Review

"
""Another must-read/listen from Nir Eyal . . . I was vigorously nodding along to parts of this book. A great foundation for bringing intention and focus to your work—and home—life.""

—Alexis Ohanian, founder of Reddit

""Exceptionally well-written.""

—Midwest Book Review

""The author offers some helpful behavioral and time-management strategies to help us re-engage with real life . . . Eyal takes a Marie Kondo-style approach to eliminating digital clutter.""

—The Wall Street Journal

""If you value your time, your focus, or your relationships, this book is essential reading. I'm putting these ideas into practice.""

—Jonathan Haidt, author of The Righteous Mind

""Indistractable is the most practical and realistic approach to balancing technology with well-being. A must-read for anyone with a smartphone.""

—Mark Manson, author of The Subtle Art of Not Giving a F*ck

""This book is full of insights, stories, cutting-edge research and—most helpful—concrete, manageable strategies for becoming indistractable.""

—Gretchen Rubin, author of The Happiness Project

""In a world filled with noise, Indistractable provides a framework that will deliver the focus you need to get results.""

—James Clear, author of Atomic Habits

""Success and happiness belong to people who can control their attention. Nir Eyal is on a mission to protect you from distraction—and his lively book is full of actionable ideas""

—Adam Grant, author of Give and Take and Originals

""In the future, there will be two kinds of people in the world: those who read and apply the principles in Indistractable and those who wish they had read it sooner.""

—Kintan Brahmbhatt, global head of product at Amazon Music

""Being indistractable is the essential skill for our time. Skip this book at your peril! My advice is this: Read it. Live it. Repeat.""

—Greg McKeown, author of Essentialism

""This is such an important book. Indistractable is the best guide I've read for reclaiming our attention, our focus, and our lives.""

—Arianna Huffington, founder and CEO of Thrive, Global and founder of The Huffington Post

""I can think of no more important skill than focus and no better teacher than Nir Eyal. Being indistractable is the skill of the century.""

—Shane Parrish, founder of Farnam Street

""As a lifelong procrastinator, I'm painfully aware of how much productivity-related advice there is out there and how little of it is actually helpful. Indistractable is an exception.""

—Tim Urban, author of WaitButWhy.com

""This book has done more to change the way I see the world than anything I've read in the past several years. The actionable insights from Indistractable have helped me reduce my daily time spent on email by 90%.""

—Shane Snow, author of Smartcuts

""Indistractable puts humans back where we belong when it comes to distraction: in the cockpit of our own lives.""

—Anya Kamenetz, author of The Art of Screen Time

""Indistractable will help you make the most of your time and find peace and productivity in an increasingly distracting world.""

—Charlotte Blank, chief behavioral officer at Maritz

""Dive headfirst into this book. Indistractable is a fascinating, visual, and profoundly helpful guide to overcoming distraction. The deeper you dig into this book, the more productive you'll become.""

—Chris Bailey, author of Hyperfocus

""Indistractable is filled with both wisdom and humor. This is a valuable read for anyone navigating our modern world.""

—Richard M. Ryan, cofounder of self-determination theory

""Nir Eyal understands the modern technologies of attention from the inside, and in this practical and timely book, he shares the secrets to regaining and sustaining the capacity to focus on what matters. Your brain (not to mention your spouse, your kids, and your friends) will thank you for reading it.""

—Oliver Burkeman, columnist for The Guardian

""An essential book for anyone trying to think, work, or live better.""

—Ryan Holiday, author of The Obstacle Is the Way and Ego Is the Enemy

""Indistractable is priceless. You can't afford to ignore this book.""

—Eric Barker, author of Barking Up The Wrong Tree

""By following Eyal's four-step, research-backed model, you'll be able to gain control of your attention and leverage the incredible benefits of modern technology without feeling scattered and drained. Indistractable is an essential book for people looking to make big things happen in the digital age.""

—Taylor Pearson, author of The End of Jobs

""Indistractable helped me realize technology was not the real reason I got distracted and struggled to get things done. It changed how I manage every part of my day, and I cannot recommend it highly enough. Everybody should read this book!""

—Steve Kamb, founder of Nerd Fitness and author of Level Up Your Life

""Indistractable is a masterclass in understanding the root cause of distraction. Recommended for anyone looking to do more deep work.""

—Cal Newport, author of Deep Work

""Indistractable was an ‘ah-ha moment' for me. Eyal distills academic research without ignoring the nuances and he values the readers' time with a Goldilocks amount of detail, relevant examples, and practical strategies.""

—Jocelyn Brewer, founder of Digital Nutrition

""Indistractable is the most complete guide I've ever read on being focused. This book is a gift for anyone looking to free up time so that they can live a better, more fulfilling, and less hectic life.""

—Dan Schawbel, author of Back to Human
"

About the Author

Nir Eyal lectured at Stanford's Graduate School of Business and Institute of Design. His first book, Hooked: How to Build Habit-Forming Products, is an international bestseller and taught Silicon Valley how to design user behavior.
His second book, Indistractable: How to Control Your Attention and Choose Your Life, reveals the Achilles' heel of distraction and provides a guidebook for getting the best of technology without letting it get the best of us.
Nir writes, consults, and teaches about the intersection of psychology, technology, and business at NirAndFar.com and his writing has been featured in Harvard Business Review, TechCrunch, Time, The Week, Inc.,and Psychology Today.

Product details

Publisher ‏ : ‎ BenBella Books
Publication date ‏ : ‎ September 10, 2019
Language ‏ : ‎ English
Print length ‏ : ‎ 290 pages
ISBN-10 ‏ : ‎ 194883653X
ISBN-13 ‏ : ‎ 978-1948836531
Item Weight ‏ : ‎ 1.04 pounds
Dimensions ‏ : ‎ 6 x 1.1 x 9.1 inches

Best Sellers Rank: #20,675 in Books (See Top 100 in Books)
- #5 in Workplace Culture (Books)
- #136 in Writing Reference
- #268 in Leadership & Motivation

Customer Reviews:
6,129 ratings

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Nir Eyal

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Nir Eyal is the bestselling author of "Hooked: How to Build Habit-Forming Products" and "Indistractable: How to Control Your Attention and Choose Your Life."

He has taught at the Stanford Graduate School of Business and Hasso Plattner Institute of Design. His writing on technology, psychology, and business appears in the Harvard Business Review, The Atlantic, TechCrunch, and Psychology Today.

Nir blogs regularly at NirAndFar.com

Customer reviews

6,129 global ratings

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Customers say

Customers find this book compelling and easy to understand, with practical advice for getting more done. They appreciate how it dives deep into explaining what causes distraction and provides concrete actions to reduce digital distraction. The content is filled with amazing lessons, and customers value its focus on time management, helping them better manage their time and priorities. They like the chapters about internal triggers, and one customer notes how it explains and justifies the "WHY" behind habit formation.

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Advice Readability Ease of reading Focus Content Time management Habit formation Internal triggers

196 customers mention "Advice"186 positive10 negative

Customers appreciate the book's practical suggestions and unique advice, finding it helpful for personal growth.

"This is a systematic review-like book — the author lists a number of citations that supports why some modifications will have behavioral effect..." Read more

"Great read , full of amazing resources and studies. Everyone should read to improve their productivity level. So menu great techniques are inside" Read more

"Indistractible by Nir Eyal is timely, important and I can't think of anyone with a "smart" phone and internet connection who wouldn't benefit from..." Read more

"...Simple changes of thought such as, “it’s been two hours since I’ve had coffee” can be replaced with “I’ll have an opportunity for coffee in an hour.”..." Read more

113 customers mention "Readability"113 positive0 negative

Customers find the book compelling and fun to read.

"What a great book!! Very well written and laid out...." Read more

"Great read , full of amazing resources and studies. Everyone should read to improve their productivity level. So menu great techniques are inside" Read more

"...This is a great book and so relevant to the times we live in today. I recommend it...." Read more

"...This book is a compelling read for anyone looking to make intentional choices in an increasingly distracting world, earning it a solid 7 out of 10..." Read more

80 customers mention "Ease of reading"73 positive7 negative

Customers find the book easy to understand and concise, with one customer noting that the layout makes it simple to revisit.

"What a great book!! Very well written and laid out...." Read more

"While the book is easy to read and cover different aspects of life, many of the examples are around the author and his life and not focused on the..." Read more

"...This book has been such an amazing help with that from the easy to read way it is written to the workbook that you can download after buying the..." Read more

"...They chapters are short and easy to read (10 minutes at most) and get right to the point with regards to concretes steps to take to reclaim your..." Read more

79 customers mention "Focus"79 positive0 negative

Customers appreciate how the book helps them become less distracted, providing concrete advice on how to focus their attention and dive deep into explaining the causes of distraction.

"...This book really brings to light of how and why you get distracted, why you get distracted and ways to overcome them...." Read more

"...Yet, I was struck by this book as it could really help me focus and I needed to take back what little control I was lacking so that I could be more..." Read more

"...Eyal provides nuts and bolts steps to take to minimize distraction to accompany his theory. The book is packed with quick steps to reclaim your time...." Read more

"In Indistractable: How to Control Your Attention and Choose Your Life, Nir Eyal has assembled very easy-to-read, realistic explanations of the..." Read more

53 customers mention "Content"45 positive8 negative

Customers find the book's content engaging and filled with amazing lessons, with one customer noting it's a quick read filled with ideas.

"While the book is easy to read and cover different aspects of life, many of the examples are around the author and his life and not focused on the..." Read more

"...The content is approachable and easy to follow along with and the layout make it easy to revisit and implement a lot of the recommendations provided..." Read more

"...use these same tools to become INDISTRACTABLE and fully engaged to build better relationships, not just with others, but with ourselves." Read more

"...This is an easy, quick read filled with ideas. You can choose which ones work best for you." Read more

34 customers mention "Time management"34 positive0 negative

Customers appreciate the book's approach to time management, with multiple reviews highlighting how it helps them better manage their time and priorities. One customer specifically mentions the effectiveness of time boxing techniques.

"Indistractible by Nir Eyal is timely, important and I can't think of anyone with a "smart" phone and internet connection who wouldn't benefit from..." Read more

"...Timeboxing, setting aside time for any activity, is the foundation for making ourselves more present in our professional and personal lives...." Read more

"...His timing is perfect, as we all need to get up to speed on challenges we've never had before...." Read more

"...I already feel much more organized and in better control of my time." Read more

12 customers mention "Habit formation"12 positive0 negative

Customers appreciate the book's approach to habit formation, with one customer noting how it explains and justifies the "WHY" behind it, while another mentions it provides tested advice to be more intentional with time.

"...include tools for his readers to break unproductive habits and build healthy habits...." Read more

"...the psychology of distraction, providing a roadmap for more fulfilling personal and professional lives...." Read more

"...enjoyed about "Indistractable" is that it explains and justifies the WHY behind habit formation...." Read more

"...shared, and within a short amount of time, I found myself distressed more engaged and having general peace of mind by removing the triggers that..." Read more

12 customers mention "Internal triggers"12 positive0 negative

Customers appreciate the book's focus on internal triggers, with several chapters dedicated to this topic, and one customer noting its brilliant approach.

"...* (great reframing of the opposite of Distraction) include Master Internal Triggers, Make Time For Traction, Hack Back External Triggers, and..." Read more

"...technology was able to provide us simple explanations, and actions to hack our triggers to have the attention in things and people that matter...." Read more

"...Nir lays out the quadrant of distraction/traction and internal/external triggers is brilliant...." Read more

"...The hacks are just a starting guide on how to approach those distractions, so you can still be creative in figuring out what will work for you...." Read more

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Amazon Customer
Indestractable Needs To Be In Your Posession... Here's Why...
Reviewed in the United States on May 8, 2025
Format: HardcoverVerified Purchase

What a great book!!

Very well written and laid out. This book really brings to light of how and why you get distracted, why you get distracted and ways to overcome them. They webiste NirAndFar as tons of value and the value add in the book is great like the free scheduler and sign that you are hyperfocused and can't be bothered lol

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epaulard
Good Toolkit to Keep Distraction at Bay
Reviewed in the United States on January 8, 2025
Format: KindleVerified Purchase
This is a systematic review-like book — the author lists a number of citations that supports why some modifications will have behavioral effect (note: one of the citations is from Francisca Geno, who is under a controversy about academic inappropriateness — I won’t go into it). Author provides both tangible and intangible advice on how to live a life with more experiences that aligns with your life. I would say for people reading in 2020s, this might be good. Who knows how much technology will change in the next 10 years.

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Slavo3Dev
Amazing Read
Reviewed in the United States on April 20, 2025
Format: KindleVerified Purchase
Great read , full of amazing resources and studies. Everyone should read to improve their productivity level. So menu great techniques are inside

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Tom Venuto, Author of Burn the Fat, Feed The Muscle
Every distracted person with an internet connection or "smart" phone should read this
Reviewed in the United States on January 18, 2020
Format: HardcoverVerified Purchase
Indistractible by Nir Eyal is timely, important and I can't think of anyone with a "smart" phone and internet connection who wouldn't benefit from reading it.

Contrary to what you might predict, Eyal doesn't completely blame technology for our distraction problems and the negative consequences they cause. He explains the underlying issue and notes that if you don't take care of that root cause, you'll simply find something else to distract you (even without the tech).

Spoiler: The root cause of distraction is our desire to escape discomfort, not our devices per se. (It's as internal as it is external). With that warning prefaced, he explains how external triggers are also a big problem.

After describing the problem, he gets into solutions. The book is full of them, but here are a handful of the ones I decided I needed to work on more, or I have implemented for the first time:

- Identify and write down your distraction triggers.
- Use time-blocking (and schedule time for yourself first)
- Hack back your email by: sending fewer emails, set office hours for email, unsubscribe, answer in batches (stop constant rechecking), answer faster/shorter
-Remove ALL unused apps from your phone
-Rearrange apps on phone
-Schedule (timebox) time for social media; check only during scheduled time
-Kill push notifications, especially sounds
-Use do not disturb
-Clean all the folders off the friggen desktop (mine was a mess, ughhhh)
-Close all the browser tabs (guilty of this too, i would have so many open it would crash, further slowing me down)
-Avoid the online article rabbit hole. Save for later (there's an app for that).
-Skip the social media feeds completely (there's an app for that too)
-Make precommittments and effort pacts (there are apps for that three!) I downloaded forest app and it's a favorite of mine now, just as it is for Eyal... I thought it was goofy at first, but I was hooked quickly because I like trees and forests, and dead trees make me sad. I also downloaded self-control app for my laptop.

There was a bunch of stuff in the book that didn't apply to me because I'm self-employed and also don't have kids, but significant space is also devoted to hacking back distraction in the workplace and at home with family.

People who have read multiple books in this genre might say they've heard this stuff before, but anyone who reads this slowly cover to cover is going to come away with more than one new and useful tip. This is a great book and so relevant to the times we live in today. I recommend it.

Last note: Although this is not a book about fitness, as a 30-year veteran of the industry, I appreciated Eyal's occasional fitness reference (and he won me over after he mentioned how he gained 12 pounds of muscle)

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Amazon Customer
Nice read with few good points
Reviewed in the United States on March 24, 2025
Verified Purchase
While the book is easy to read and cover different aspects of life, many of the examples are around the author and his life and not focused on the general public.
I’ve managed to take few tips and use them in the last 2-3 weeks, and I hope to use for a long period of time, and make this book lessons meaningful.

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Julia Weller
I love the concept and the book over all
Reviewed in the United States on October 9, 2024
Format: PaperbackVerified Purchase
For me I started on the imprint app. It was this easy fast way to go threw a book to learn. Yet, I was struck by this book as it could really help me focus and I needed to take back what little control I was lacking so that I could be more motovated to do the things I had dreamed. This book has been such an amazing help with that from the easy to read way it is written to the workbook that you can download after buying the book so that you can have that extra help to really put the principles in the book to work for you.

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Jessi
SIMPLEMENTE EXTRAORDINARIO
Reviewed in Mexico on June 17, 2022
Format: HardcoverVerified Purchase

Cuando lo compré esperaba que fuera un buen libro y resultó siendo un libro buenísimo!!
Estas son algunas cosas que me gustaron:
1. Los capítulos son bastante cortos (3-7 páginas) por lo que facilita bastante la lectura
2. Está basado en una extensa investigación que realizaron el autor y muchas personas más, con respaldo científico
3. Trae historias y ejemplos, lo cual lo hace más entretenido
4. El autor explica bastante bien los conceptos y no se enrrolla con cosas inecesarias

Si te interesa aprender a mejorar tu enfoque y evitar las distracciones tienes que leerlo

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MONTSE REUS
Life changing inspiration and getting your attention and productivity back
Reviewed in Spain on February 5, 2022
Format: PaperbackVerified Purchase
One of my resolutions for this year is:

To read a book per month

January's book of the month has been INDISTRACTABLE from Nir Eyal that I met thanks to Mindvalley

Puting it into practice hast allowed me to have the Indistractability capacity

The new super power that has allowed me to perform like never before, be more efficient, have more quality time and realize my addition to Igram

My opinion about him:

In the near future there will be two types of people:

- Those who have not read this book and are still hooked and exhausted

- Those of us who have read it, put it into practice and finally feel we have the super power to change the world (our closest world)

Before this book, I already applied efficiency principles in my work that worked

Now, after applying what I have learned here, I can assure you that I feel capable of anything I set my mind to and in a month I have achieved the results that before could take a quarter.

I have regained control over my attention

The great kidnapping of the latter is the evil of our days

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MONTSE REUS

Life changing inspiration and getting your attention and productivity back

Reviewed in Spain on February 5, 2022
One of my resolutions for this year is:

To read a book per month

January's book of the month has been INDISTRACTABLE from Nir Eyal that I met thanks to Mindvalley

Puting it into practice hast allowed me to have the Indistractability capacity

The new super power that has allowed me to perform like never before, be more efficient, have more quality time and realize my addition to Igram

My opinion about him:

In the near future there will be two types of people:

- Those who have not read this book and are still hooked and exhausted

- Those of us who have read it, put it into practice and finally feel we have the super power to change the world (our closest world)

Before this book, I already applied efficiency principles in my work that worked

Now, after applying what I have learned here, I can assure you that I feel capable of anything I set my mind to and in a month I have achieved the results that before could take a quarter.

I have regained control over my attention

The great kidnapping of the latter is the evil of our days

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B
Prachtig
Reviewed in the Netherlands on October 20, 2020
Format: PaperbackVerified Purchase
Prachtig boek
Leerzaam

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Brack
Some good tips and reminders
Reviewed in Japan on March 14, 2022
Verified Purchase
Common sense and more tips for being more peaceful and focused. I skimmed and skipped quite a lot so it could have been much shorter I thought.

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Trees
Shifted my focus completely in a positive way
Reviewed in the United Kingdom on March 17, 2021
Format: PaperbackVerified Purchase
I’ve read hundreds of self help, development, and productivity books but this one feels like it was written for me. Initially I attended Nir’s free Indistractable session on Eventbrite so I could be an anonymous bystander and think about if Nir’s method spoke to me, well it did and before I bought the book I’d already been onto the website to look at some of the free resources.

I had an emotionally painful few days thinking about why I’d got to the point I had with complete overwhelm in every area of my life and moved onto putting into practice the method of using containers for planning, the focus being on me first, then family/home, then work. I have always believed that work comes first and then everything should fit around that but that has clearly come at a cost to me and I never even realised how badly I was neglecting myself and punishing myself for mistakenly believing I was underachieving all the time. Just printing off a calendar sheet and blocking out time to do my diary, have food, go outside, do nice things was liberating as these things usually get shoehorned in between work demands.

I admit, at first I was scared and thought that using containers and binning to do lists was a recipe for disaster but... it actually wasn’t, and creating my set of containers for work has enabled me to organise what I do so it is far more effective that checking and responding to emails every 5 mins. I now have set times in the day for emails, projects, meetings, calls etc. I’ve been doing this for two weeks now and have managed an empty personal work inbox, and an almost empty Team inbox every day. For me that is a huge achievement! It’s so liberating throwing away the to do lists and instead actually putting in my calendar what needs to be done instead at a set time, it’s common sense and has ended the feelings of failure from unachieved to do lists.

I was worrying a lot about everything that needed to be done before I started this journey, I thought I would have to schedule in time to worry (it’s ok to do this), but the worry has dissipated with the security that everything is there and planned for instead of in my head or on a never ending to do list. I’ve had a few things come up which could have upset all the planning but a great tip from Nir is to actually give yourself more time to do things as we always underestimate the length of time things take. These buffers have worked well over the past few weeks as I haven’t been so anxious about disturbances because I know I’ve given myself enough time.

I’m still learning and using the accompanying free workbook but I feel that if you want to relook at why you’re overwhelmed and you’ve tried other things previously, then please have a go with this book as it is so much more than being Indistractable.

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Indistractable: How to Control Your Attention and Choose Your Life Hardcover – September 10, 2019

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A new skill to add to your life tool kit that will transform you for the best

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5.0 out of 5 stars Indestractable Needs To Be In Your Posession... Here's Why...

4.0 out of 5 stars Good Toolkit to Keep Distraction at Bay

5.0 out of 5 stars Amazing Read

5.0 out of 5 stars Every distracted person with an internet connection or "smart" phone should read this

3.0 out of 5 stars Nice read with few good points

5.0 out of 5 stars I love the concept and the book over all

Top reviews from other countries

5.0 out of 5 stars SIMPLEMENTE EXTRAORDINARIO

5.0 out of 5 stars Life changing inspiration and getting your attention and productivity back

Life changing inspiration and getting your attention and productivity back

Images in this review

5.0 out of 5 stars Prachtig

4.0 out of 5 stars Some good tips and reminders

5.0 out of 5 stars Shifted my focus completely in a positive way

Indestractable Needs To Be In Your Posession... Here's Why...

Good Toolkit to Keep Distraction at Bay

Amazing Read

Every distracted person with an internet connection or "smart" phone should read this

Nice read with few good points

I love the concept and the book over all

SIMPLEMENTE EXTRAORDINARIO

Life changing inspiration and getting your attention and productivity back

Prachtig

Some good tips and reminders

Shifted my focus completely in a positive way