Use effort pacts

Add friction that makes distraction harder to slip into without thinking.

Why it works

Much distraction is frictionless and automatic, so inserting even small effort between you and the escape route forces a conscious decision back into the loop. By raising the cost of giving in — a site blocker, a phone left in another room — an effort pact converts an automatic slip into a deliberate act you are far less likely to follow through on.

How to do it

1. Identify your most common frictionless escape and add a deliberate obstacle to it.
2. Use tools or arrangements that make the distraction take effort to reach (app blockers, separate room).
3. Set the friction up in advance, while motivated, so it is in place when the urge hits.

Evidence

Aligns with friction/choice-architecture research: increasing the effort required for a behavior reliably reduces how often it happens. Eyal’s "effort pact" is a practical application of that well-supported principle to distraction. (observational)

Friction reduces casual slips but a determined urge can route around it; pacts work best paired with addressing the internal trigger.

Common mistake

Relying on raw willpower against a one-tap distraction instead of building in friction ahead of time, so the slip happens before any conscious choice is made.