Nir Eyal

Distraction is a symptom of dysfunction. If you can't talk about this problem, that is the problem.

90% of the time that we get distracted, it's not because of what's happening outside of us, but that most distraction begins from within boredom, loneliness, fatigue, uncertainty, anxiety.

Procrastination is an emotion regulation problem. It's not a character flaw. There's nothing wrong with you, you're not broken. It's just that you don't have the tools to deal with emotional discomfort.

The worst piece of personal productivity advice is if you want to be better at time management, you need to learn how to say no. You don't tell your boss no, you ask your boss to help you prioritize.

High performers in every industry feel the same internal triggers. They also feel lonely, bored, stressed, anxious, but they use that discomfort like rocket fuel to propel them towards traction.