Here are 4 tips on how to overcome procrastination without using to-do lists.

Humans are constantly preoccupied with technology, which provides an abundance of entertainment options such as music, games, social media, and more.

"According to Nir Eyal, the high cost of living in a world full of abundance is the price we pay for progress, which means we must learn to manage all the information we are bombarded with."

"According to Eyal, an expert in behavioral design, the skill of the century is the ability to concentrate on information despite having the world's knowledge at your fingertips. If you can't sustain your attention long enough to transform information into wisdom, it may as well be worthless."

While technology can aid humanity, it can also serve as a source of distraction and cause procrastination.

Eyal suggests 4 principles to help individuals become "indistractable" in a world where technology is advancing rapidly.

Master your internal triggers

Eyal suggests that people often become distracted when they experience discomfort or an "internal trigger," and that checking Instagram or Google is a common way to cope with feelings of boredom or uncertainty.

To remain focused, individuals should initially recognize the emotion that triggers distraction and develop a strategy to deal with it in the future.

Eyal stated that while people often attribute their device distractions to external notifications, studies reveal that only 10% of the time they are actually responding to a "ping, ding or ring." The remaining 90% of the time, individuals check their devices due to an internal urge or to avoid discomfort.

Devices are neutral tools that can be used for good or bad purposes. It is essential to use technology in a productive manner rather than blaming it for causing distractions.

Make time for tasks

It is crucial to make time to perform the tasks at hand.

Eyal stated to CNBC Make It that if you lack time for exercise, family, friends, and focused work, it will not get done.

Eyal stated that he used to believe in the effectiveness of to-do lists, but he now considers it one of the worst things for personal productivity. Although these lists help organize thoughts and set goals, they do not provide the necessary constraint for sustained productivity and focus.

Eyal stated that this method of planning is "harmful" because it can lead to longer-than-expected task completion times or set people up for failure if they don't intentionally allocate time for the task.

Instead of working on a task until it is complete, Spica International recommends using a "timebox calendar" technique, where you set a fixed amount of time in your calendar for a particular task.

For example, a timebox calendar can look like this:

• 7-9 a.m. — Focused working time
• 9-10 a.m. — Breakfast and get ready for the day
• 10 a.m.-12 p.m. — Reply to emails and miscellaneous work
• 12 -1 p.m. — Lunch
• 1-3 p.m. — Work meetings
• 3-5 p.m. — Focused work time
• 5-6 p.m. — Reply to emails and plan for tomorrow
• 6-7 p.m. — Exercise
• 7-9 p.m. — Dinner and family time

Eyal stated that the objective of using a timebox calendar is not to complete any task, but rather to focus on a single task without interruptions.

By setting aside dedicated time for other activities, people can prevent burnout and lead a more balanced life.

'Hack back' the external triggers

Eyal's book states that although people are heavily dependent on devices, being dependent is not the same as being addicted.

Eyal proposed the idea of "hacking back" external triggers on our devices, which is a simple and quick process.

They remove apps that do not benefit them, turn off notifications, and use a watch to check the time instead of their phone.

"What's more important than people not discussing is the meetings and emails that didn't need to occur," he stated. Being more selective and deliberate in our work can save time.

Make a pact

According to Eyal, a pact is a pre-commitment or decision made with oneself or a trusted friend with the objective of binding one's future self to something.

Eyal suggests that there are various types of personal pacts one can make to become "indistractable" and avoid procrastination. One such pact is an "effort pact," which makes it harder to engage in unwanted behaviors and thus prevents distractions.

There are various online tools that can help individuals remain focused on a single task, such as apps that restrict access to distracting websites or timers that motivate staying on track.

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