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Vulnerable to Distraction? The Truth Is You Actively Seek It Out

Vulnerable to Distraction? The Truth Is You Actively Seek It Out

In a world of cell phones, Facebook, and an entire Internet’s worth of cat videos, it’s difficult to keep yourself from getting distracted.

If only we could rid ourselves of all these distractions in our lives! Surely we would be much more productive if we weren’t always just one click away from all the world’s gathered information. But what if it’s not the Internet’s (or any outside source for that matter) fault? What if it’s actually us who actively seek out our own distractions? Well, according to science, distracting ourselves and procrastinating has always been a part of human nature.

Distractions are addictive

We know that distractions are bad for us, and we want to be able to stay productive with the tasks at hand. Why on earth would we actively try to distract ourselves? Because it feels good, that’s why.

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Whenever we distract ourselves, be it through watching that hilarious new cat video, or filling out that useless, but oh-so-entertaining personality quiz, our brains release a dose of dopamine. Dopamine is called “the body’s feel good chemical”. Unfortunately for us, dopamine happens to be highly addictive, making us want to come back for more.

That’s why we tend to be so inclined to distract ourselves; we’re literally addicted to it. Every time we procrastinate, we experience a tiny dopamine “high”, making us feel slightly better from the distraction than we would from the daunting task we’re escaping from.

And the stress and anxiety we often experience as we return to work after a bout of procrastination doesn’t exactly help in our brains’ conviction that distraction = good, work = bad.

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Why we love distractions

But why does it feel so good to distract ourselves? Why would our brains be so eager to reward us for scrolling through our Facebook timeline?

The simple answer: fear.

Studies have found that whenever our brains experience a sensation of anxiety, stress, or panic (such as from an overwhelming task, or too much work to be done), our bodies interpret these signals to mean impending danger, and triggers a slight fear response.

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Although our fear instinct evolved to help us survive in the past, we still have the same reactions to fear today. The typical person attempts to do everything in their power to avoid it. So if we experience a mild fear when confronted with work, our natural reaction is to distract ourselves from it, thereby removing the fear from our lives.

So whenever we’re pressured to get to work, we gladly accept any distraction that comes our way. Because even a temporary refuge of “safety” feels better than tackling the fear head on.

Becoming less vulnerable to distraction

Of course, just because it’s in your nature to distract yourself doesn’t mean you can’t beat it. There are, in fact, many ways to improve your odds of defeating those annoying distractions. And while everyone is affected to different degrees by procrastination, there are some sure-fire ways to help just about anyone get through it.

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For instance, simply admitting to yourself that your tendency for distractions is based on fear has been shown to greatly reduce procrastination. This is because simply knowing what is at the root of your distractions, you become much better at fighting them. Similarly, taking steps to reduce the stressful emotions, and by extension, your fear, associated with work has been show to work equally well.

Of course simpler solutions, such as removing any distractions in the first place (blocking your internet access, throwing your phone in a river, etc.) can greatly help your chances as well. Although this requires you to have the discipline to actually carry out these actions in the first place!

But whether your distractions come in the form of mindless internet browsing or long-winded phone calls, the fact remains that you are most likely the one to blame for seeking out your own distractions in the first place.

Featured photo credit: Sebastiaan ter Burg via flickr.com

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Published on July 15, 2019

10 Simple Strategies to Make Your Life Better Starting Today

10 Simple Strategies to Make Your Life Better Starting Today

Habits are an important part of the direction you take your life, and — as I’ll share with you shortly — there are certain daily habits you can adopt right away that are guaranteed to improve your life.

Think back to when you were just six or seven years old…

At that age you probably didn’t have many habits. But, as the years went by, you picked up more and more good and bad habits.

You may not have thought about it before, but habit forming never really stops.

That’s why it’s never too late to change your habits and transform your life.

So, if you feel burdened by your bad habits, start kicking them into shape by replacing them with these 10 positive, life-changing strategies:

1. Go to Bed a Little Earlier and Wake up Earlier 

Starting tonight, get yourself to bed 30 minutes earlier than usual. And, then make sure you get up tomorrow morning 30 minutes earlier, too. This small change can have a BIG impact on your day. 

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Instead of furiously rushing in the morning to get ready for work, the extra time will give you a golden opportunity to start your day off on the right note. You can drink a smoothie while sitting on your porch, spend 10 minutes exercising and stretching, and still have time to read a few pages of an inspiring book.

2. Be Grateful for the Good Things in Your Life 

Setbacks and obstacles are inevitable in life. But, with a positive mindset, you’ll be able to overcome most of these. And, when you do, you’ll boost your self-confidence. 

This is something you can definitely be grateful for. 

However, if worst-case scenarios are playing out in your life, then sometimes, to stay strong, you’ll need to keep your mind on the good things that are happening to you. For example, your relationship with your partner might be crumbling, but your career is continuously getting stronger. It’d be easy to feel downtrodden and miserable about your relationship problems —  but, it would be much healthier to keep your mind and gratitude on these things that are going well, such as your career.

3. Drink Water All Day Every Day 

I’m sure you’ve heard the advice of drinking at least eight glasses of water a day, but are you following that advice? If not, you’re robbing your body and mind of essential hydration. 

With the right amount of water intake a day, you’ll be amazed how good you feel — and how good you look!

4. Take 15 Minutes to Set Goals for the Day, and Then Tackle Them One by One 

This strategy will put your life into a new stratosphere! And, it’s very simple to do. 

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Simply spend 15 minutes in the morning (either at home or at work) planning what you need and want to achieve during the rest of the day. Once you’ve listed your tasks, the next step is to put them into order of priority. 

For instance, you have three things to do: catch up with your emails, write a project update, and prepare a briefing for your CEO. It’s best if you put these in order of importance. In this example, your emails can probably wait until you’ve created your CEO brief and updated your project documentation.

5. Turn Off Your Cell Phone (or Put it on Airplane Mode) When You’re Focusing 

A 2012 study found that even looking at a cell phone or feeling it vibrate in your pocket can significantly distract focus and reduce your ability to complete complex tasks.[1]

It’s no surprise really, as our thoughts are subconsciously drawn towards checking our phones when they’re switched on. It’s a bad habit — but one that most of us have. However, when you need 100% focus (like I do when writing my articles), then switching your phone off, or at least putting it into airplane mode, will free your mind and supercharge your focus. Try it and see!

6. Walk as Much as You Can 

Have you noticed that most people’s lives are sedentary? They drive to work, sit in front of a screen all day, then drive home and binge on the latest Netflix series. It’s no wonder there’s a growing epidemic of obesity and mental health issues. 

Our bodies are made to move — so we should move them! This can be as simple as walking up the stairs to your office instead of taking the elevator, and going out for a walk around the block at lunchtime. In the evening, instead of arriving home and crashing on the sofa; spend 20 to 30 minutes walking around your block.

When you make these things a habit, you’ll be amazed by how much better you feel. You’ll have less stress — and more energy.

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7. Be Mindful of Your Surroundings

How often do you stop, think and appreciate the “here and now”? I’m guessing not very often. But, I understand why. Modern life is demanding and fast-paced. There’s precious little time to appreciate the small things. 

But, if you want to live a healthy and happy life, you must break out of this trap. You can do this by allocating 15 to 30 minutes each day for mindful meditation. This could be in a park, in your garden, or even in your lounge. The trick is to focus 100% on your surroundings. 

For example, if you’re outside, watch how the leaves on the trees blow around in the wind. By keeping your focus on this movement, you’ll clear your mind from your usual stresses and strains. This will give you brain a much-needed break. And, as well as improving your mental health; you’ll find your creativity gets a boost, too.

8. Ask for Help When You Need It 

No one can know or do everything. Which is why you shouldn’t be embarrassed to delegate tasks to others when needed, ask questions when you don’t have the answers, and work with partners and colleagues to clarify intentions. 

When I first set up Lifehack, I tried to do everything myself: blog writing, website creation, marketing, financial planning, etc. However, I quickly learned that it was much better to hire some help. Not only did this inject some fresh ideas and inspiration into Lifehack — it also made the whole operation way more enjoyable!

9. Practice Self Care 

Are you looking after yourself as well as you should? If not, then take steps to improve your diet, exercise more, and to speak to yourself with encouraging words and thoughts. 

The latter suggestion is often overlooked. But how you speak to yourself determines how you feel, what you believe, and what you achieve.

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10. Embrace Learning 

You cannot transform your life without learning something new. That’s because the process of change forces you to adapt. But, many people stop learning as they get older, as they find the learning process boring and bothersome. However, it doesn’t have to be this way. It can be fun and rewarding. 

Whether you decide to learn to play guitar or study the basics of accounting — embrace learning, and begin changing your world for the better.

I’m sure you’ll agree that these 10 strategies are simple enough for you to start putting them into action in your life. (I suggest you begin today!) 

Nevertheless, you’ll probably need to use some extra willpower for the first 30 days or so, as this is the typical length of time it takes to create a new habit. After that, these strategies will be part of your day-to-day life, and you won’t need to think about having to do them. In other words, they’ll have become habitual actions.

If you need any further encouragement to get started with the 10 strategies, then consider this:

Even just adopting one of the strategies can turn the tide in your favor. But, when you implement all 10, you’ll create an unstoppable trend towards success, health and happiness.

So start making your life better — today!

Featured photo credit: Javier Garcia via unsplash.com

Reference

[1] Deborah R. Tindell and Robert W. Bohlander, Wilkes University: The Use and Abuse of Cell Phones and Text Messaging in the Classroom: A Survey of College Students

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