Internal triggers are the primary culprit of distraction. When negative feelings well up inside of you, your brain looks for refuge in something that will numb or distract. The thing you choose to distract yourself is the symptom of the internal trigger.

Nir shares a useful protocol for identifying your internal triggers and working through them. It’s part journaling, part meditation:

1. First keep a notebook or digital note handy while working. You’ll use this to track your internal triggers.




2. As you work, pay attention to when you seek out distraction. At that very moment, write down the thoughts and f