『Make Time』要約

In Make Time, Jake Knapp and John Zeratsky argue that modern distraction is not a personal failing but the default outcome of products engineered to capture attention, and they propose a daily system for reclaiming focus. Both authors previously worked on design sprints at Google Ventures, and the book grew out of tactics they tested on themselves while writing and building products. Their method rests on four steps repeated each day: Highlight, Laser, Energize, and Reflect. The Highlight is a single priority chosen each morning—something meaningful, satisfying, or fun—that gives the day a center of gravity rather than a backlog. Laser is about beating distraction by redesigning defaults: removing phone clutter from the home screen, logging out of social apps, emptying the inbox, and using tactics like the “burner list,” a two-column to-do sheet that separates the current project from everything else. Energize covers the physical basics of focus: exercise, real food, adequate sleep, and time outdoors, with specific experiments such as the “20-second recharging walk” and cutting caffeine after midday. Reflect is a short evening review to decide whether the day’s tactics worked and to adjust the next Highlight. Throughout, the authors frame their advice as experiments rather than rules, encouraging readers to run small personal trials and keep only what works. They also name the forces working against focus, calling the attention economy’s infinite feeds “Infinity Pools” and the body’s low-energy defaults “the Busy Bandwagon.” The tone is practical and confessional, drawing on the authors’ own failures alongside research on attention and habit formation.