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Last Updated on January 21, 2020

Easily Distracted? Here’s How to Regain Your Focus

Easily Distracted? Here’s How to Regain Your Focus

Are you reading this article because you’re currently searching for a solution or method to help improve your focus? Trying to find a way to concentrate better so that you can get more done in your day? Or, do you feel like you spend a lot of time easily distracted on things other than what you’re meant to really be focusing on?

Don’t worry, you’re not alone! As our society becomes more and more advanced, there is much more information for us to digest and more opportunities to experience. This can definitely be overwhelming and distracting! Whether it’s a work proposal that you’re trying to focus on writing, or a goal in life that you’re striving for, distractions do get in the way of your focus towards those important things in your life. And, the distractions come in a wide variety!

For example, many of us are easily distracted by our mobile phones. Whether it’s the constant notifications popping up, or the need to scroll through your social media news feeds, these are all distractions that cost us time. There are also bigger distractions like wanting to go to a game on a beautiful day, or taking a weekend holiday even though you have a deadline due on Monday.

What are Distractions?

Let’s go deeper to break down and understand how distractions happen in the first place. Distractions are things that divert away your attention from the action that you’re trying to do. They make you lose focus and put you off track. The problem with distractions is that they not only cost time, they dilute your energy, too. Repeated interruptions of this sort can lead to demotivation, because you’ll feel like you’re overwhelmed… yet not getting anything done!

Contrary to popular belief, our brains perform best when we’re focused on one objective at a time. We’re generally not good at constantly switching our attention between different tasks. Multiple studies have shown that when we do this, the performance of each task suffers compared to if we focused on them one by one. So multitasking isn’t the best option when it comes to wanting to get more done quickly.

How Much Do Distractions Cost?

As I mentioned previously, in today’s society, we’re faced with so much information that it’s easy to be bombarded by distractions.

If you’re a typical working American, you’ll be distracted every 11 minutes; and, it will take you 25 minutes to settle down again to your task. Additionally, the more complicated your project, the longer it will take to regain your focus. This happens because your brain has to put in considerable effort when switching between complex objectives.

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Distractions have a huge cost on our focus and productivity. If you want to improve or increase your focus, you need to learn to deal with the distractions in your life.

Learn About Your Internal Distractions

When it comes to distractions, we tend to think of them as external occurrences: your phone starts ringing, someone talks to you and interrupts your train of thought when you were immersed in something important, or the sudden onset of construction noise when you’re in an important meeting.

It’s very easy to blame external distractions as the cause when you can’t focus. But, there’s actually a hidden type of distraction beneath the surface that is just as, if not more, responsible for taking away your focus. These are Internal Distractions.

The problem with internal distractions is, if you’re not acutely aware of them, you can be wasting both time and energy without even knowing it. So, before tackling external distractions effectively, you first have to take care of your internal distractions.

1. Priority Chaos

There are a few types of internal distractions, but let’s start with probably the most common one: the concept of Priority Chaos.

One of the most common distractions we encounter is that we have too many options on hand. This can cause priority chaos.

For example, some people may find it hard to focus at home because there are too many options to choose from. You can choose to feed your dog, read a book, watch TV, have a snack or take a nap.

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Besides the costs of distraction mentioned before, priority chaos is a big demotivator. When there are too many potentially attractive options, it’s hard to focus your energy and choose one of them – ideally the one you should be doing.

Priority chaos is also a demotivator because it makes you feel guilty. When you let your internal distractions overtake your focus, you’re the one who chooses to divert your own attention and energy away from your task. So when the task you wanted to complete doesn’t get done, you can’t blame an external factor. Whether you do it consciously or not, you’ll end up blaming yourself!

Why does priority chaos happen? Well, your brain subconsciously prioritizes tasks based on three factors:

  1. To fulfil an existing need. For example, you need to go to the bathroom urgently, so your brain is guaranteed to prioritize it.
  2. To achieve a certain feeling of satisfaction, such as the satisfaction of eating a delicious chocolate fudge cake.
  3. The perceived cost of achieving the benefit. What is the effort, energy or time required to complete this action?

The brain automatically take these 3 factors into account even when you’re not thinking about it.  

Unfortunately, unless you’re consciously making an effort, your brain is not always the best at making accurate judgement calls. It tends to have a bias towards short term benefits and short term costs.

As there are often many more options our brains link to short term benefits, when you’re trying to focus on a task that gives you a long term benefit, that task usually becomes low priority. This is the essence of Priority Chaos.

2. Long and Short Term Benefits

As explained earlier, our brains are not good at evaluating and comparing short term and long term benefits.

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Short term benefits usually have a relatively low cost and are concrete, allowing our brains to easily grasp them. We usually associate long term benefits with high cost, and these perceived costs are usually not as clear cut. The longer term it is, the more effort it takes to imagine the benefits. This automatically creates a mental barrier and resistance in our brains. As a result, we tend to trade long term gain for short term gains.

This is the reason why you might know that something is good for you in the long term, such as losing weight and exercising, but for some reason, you can’t force yourself to feel excited about it. On the other hand, you might know that something is bad for you, such as binge eating junk food. But, the anticipation of short term satisfaction overwhelms your conscious ability to resist it.

This is the next type of internal distraction that we face, and it is called Short & Long Term Mismatch. Thankfully, this can be tackled, too.

How to Overcome Internal Distraction

The good news is that it’s not so difficult to overcome these common internal distractions.

The first step that you can take is to identify what task needs the most focus to get accomplished. Once you have that figured out, simply break down the that task into smaller, bite-sized tasks. Each bite-sized task should have a very clear short term benefit (something that you can easily describe in one sentence), and a very clear short term cost (something that you can quantify, such as time spent).

For example, let’s say you have a grant proposal to write for an upcoming project at work. The first bite-sized task that you can accomplish is to outline the grant proposal and split it into 4 different categories. This will ensure that you cover everything that is needed, and allows you to focus on each section one at a time.

Also, set a time limit or duration for each bite sized task. The time limit should be short enough so that it’s a no-brainer to want to check it off. Remember, the brain has a bias towards short term benefits, so it’s likely you’ll find it hard to resist checking off a bite-sized task!

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The next step would be to evaluate your other options. Besides focusing on your grant proposal, what are all the possible things that you could be doing that would divert your attention away? Be realistic about what they are! Write them all down, and list out the benefits and the costs associated. You don’t have to write them down in detail, just a general description will do.

For instance, instead of writing your proposal, you could spend 20 minutes watching a comedy series on Netflix. The benefit is that you get entertained and have a good laugh. The cost is that you’ve just lost 20 minutes of your time, and that comedy series did nothing to help you with the grant proposal.

Once you have your list completed, start prioritizing them. You have a time limit, so you need to order your tasks by priority, starting with the focus task as your top priority. Then fit the others around it.

For any remaining tasks on the list that won’t fit within your allocated time, don’t worry. You don’t have to give them up. Just schedule them for another time.

If you want to improve your focus, check out our course Laser Focus with Purpose. Or you can take a look at these articles:

Featured photo credit: Erik Lucatero via unsplash.com

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Leon Ho

Founder & CEO of Lifehack

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Last Updated on November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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