Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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!

Advertising

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

More by this author

Leon Ho

Founder & CEO of Lifehack

How to Set Professional Development Goals for Success Social Learning How Social Learning Helps You Learn Faster and Easier How to Improve Memory: 7 Natural (and Highly Effective) Ways how to make a life plan How to Make a Life Plan That Works (With a Life Plan Template) Why Do I Procrastinate? 5 Root Causes & How to Tackle Them

Trending in Smartcut

1 How to Improve Memory: 7 Natural (and Highly Effective) Ways 2 How to Use the 5 Whys to Get to the Root Cause of Any Problem 3 4 Ways to Focus on Your Goals and Avoid Distractions 4 How to Bullet Journal to Skyrocket Your Productivity 5 How to Set Financial Goals and Actually Meet Them

Read Next

Advertising
Advertising
Advertising

Last Updated on September 22, 2020

How to Wake Up Early: 6 Things Early Risers Do

How to Wake Up Early: 6 Things Early Risers Do

You have probably heard the success stories about people who wake up early. Apple CEO Tim Cook, Oprah Winfrey, and Olympic medalist Caroline Burckle all talk about the positive impact of waking up early on their lives.

Even though many assign a portion of their success to waking up early, many find it difficult to make the switch. While most people know what needs to happen to change their life, they find then difficult to implement consistently. To understand how to wake up early, you need to tap into the wisdom of those already doing it.

Here are the 6 things early risers do:

1. Stop Procrastinating

The first thing you need to do when you want to learn how to wake up early is to go to sleep earlier. Stop procrastinating. You will find it much easier to wake up when you are getting the proper amount of sleep. Set a bedtime that allows you to get 8-hours of sleep and hold yourself accountable.

The problem most of you will have at first is how tired you will feel. If you are someone who goes to sleep after midnight, waking up by 6 a.m. will not be easy. The reason you need to push through that initial difficulty is that you are going to be very tired at the end of the day. Realistically, you probably would fall asleep at your desk or doze off on your lunch break. Either way, waking up early no matter how you feel will motivate you to go sleep at the proper time that night.

Think of it as someone who procrastinated until the night before their project was due. Having done this myself, you do what you need to do to complete the project, whether that means working all night or cutting some corners because you don’t have time to triple-check your work.

Advertising

After you turn in your project, you feel both exhaustion and jubilation. After you make it through the workday and crash at home, you promise yourself you’ll never wait until the last minute again. This same feeling will happen when you force yourself to wake up early no matter what time you went to sleep. You are going to promise yourself you will go to bed at the right time.

Most people don’t go to bed when they should because they know they will ultimately make it up in the morning.

2. Pace Yourself

If you want to start waking up a couple of hours earlier each day, you may not be able to make that change all at once. It stands to reason the more drastic the shift, the more difficult it will be.

So, instead of trying to adjust your sleep pattern by several hours, start in 15-minute or 30-minute intervals.[1] If you wake up 30 minutes earlier each week, you will be a morning person by the end of the month. This may feel like you are drawing out your goal but in reality, you are accomplishing it much quicker than most. Most people who are naturally night owls find it difficult to completely change their sleep habits overnight.

Think of it as someone who is trying to quit drinking coffee. Outside of the fact you may enjoy the taste of coffee, your body is used to operating with a certain amount of caffeine and sugar. Some will be able to quit overnight and their body will adjust accordingly. And if you are one of those people, then do what works for you.

However, if you were to take an incremental approach, then you may first start drinking your coffee black. Then, you could switch to decaf before slowly lowering the amount of coffee you drink each day. As you can see, this approach will help minimize the feeling of withdrawal while getting the results you want.

Advertising

3. Watch Your Lighting

Light reduces your body’s production of the sleep-inducing melatonin hormone. In practical terms, your body naturally wants to be awake when the sun is up and go to sleep when the sun is down. This is called your circadian rhythm.

In the technology-driven world we currently live in, you likely look at a screen or two before bed. Studies show television and phone screens trick your body into thinking the sun is up. As a result, your body starts producing less melatonin. To help you fall asleep, you should stop looking at screens at least an hour before bed.

This can also mean that if you want to wake up before the sun, looking at your screen when you wake up can help you to stay awake.

Peter Balyta, the President of Education Technology for Texas Instruments says he wakes up at 5:20 a.m. and scans his emails before starting his day. This is also true for M.I.T. president L. Rafael Rief. He wakes up around 5 or 5:30 a.m. and checks his phone for anything urgent.[2]

4. Make It Worth Your Time

Have you ever woken up early but went back to sleep because you didn’t have a reason to stay up? To put it another way, have you ever fallen asleep because you didn’t have anything better to do?

If you want to be excited about going to sleep and waking up early, then you need to give yourself a reason to be excited. You can accomplish this by listing the three things you want to accomplish the next morning. Notice I said “want” and not “need” to accomplish. You don’t want to be dragging yourself into the next morning kicking and screaming.

Advertising

Your list should not only include what you want to accomplish but also why you want to accomplish it. If you want to take it a step further, list the consequences of not waking up early.

People who have figured out how to wake up early are shown to be more successful, persistent, and proactive in their life. They tend to be happier and handle stress better. It is also shown that people who wake up early procrastinate less.[3] If you find any of these benefits something you want to add in your life, then waking up early is shown to help.

5. Avoid Binging

There is a difference between sleeping and getting a good night’s sleep. Sure, you can drink alcohol and fall asleep, but you will not be getting quality rest. You will wake up feeling as though you slept for only a couple hours.

It is best to stop drinking at least 4 hours before bedtime. Binge drinking is known to impact your sleep-inducing melatonin hormone levels for up to a week. The same holds true with eating a large meal right before bed. It is not that your body can’t process food and sleep at the same time. The main concern has more to do with the possibility of indigestion or heartburn than anything else.

If you find yourself dealing with either of these symptoms, then you may want to stop eating at least two hours before bed.

6. Get the Blood Flowing

Those who have mastered the technique of how to wake up early tend to start each morning with movement.

Advertising

Your first movement is to get out of bed. To help you get out of bed, have your alarm far enough away that you need to get up and turn it off. Before you allow yourself to contemplate going back to sleep, take a moment, and do 10 push-ups or 10 jumping jacks. Think of each exercise as you taking one step further from being able to go back to sleep.

Mellody Hobson, President of Ariel Investments wakes up at 4 a.m. each morning. She starts each day by exercising. Her exercises include running, weight lifting, swimming, and cycling.

You decide for yourself how you want to get your blood flowing. Whether you want to go on a walk, workout at the gym, or do something at home, make sure you are scheduling time to exercise.

Final Thoughts

The key to understanding how to wake up early is to recognize that it is heavily driven by the actions you take the night before. You will wake up early if you go to bed at a good time and get the proper amount of sleep.

By taking the time to prepare yourself both mentally and physically each night, you can ensure you are positioned for success the next morning. Once you have taken the proper actions the night before, make sure you use that momentum to start your day, on time.

The goal is to make the actions you want to take as easy as possible. The key to changing your life is to discover a way to have the wind at your back, going in the direction you want.

More Tips on How to Wake up Early

Featured photo credit: Laura Chouette via unsplash.com

Reference

Read Next