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Last Updated on March 19, 2019

Easily Distracted? Here’s Your Solution

Easily Distracted? Here’s Your Solution

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.

What are 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.

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?

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.

How to Overcome Priority Chaos?

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

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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!

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.

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Long and Short Term Benefits

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

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.

If you’d like to learn more about this internal distraction and how to overcome it, subscribe to our newsletter today, where you will automatically receive more of this knowledge that will allow you to be in greater control of your situation and actions.

There is More Than Focus alone!

Whether it’s wanting to increase your focus to be more productive, or wanting to manage your time better, here at Lifehack, we’re committed to helping you find and become a better you. If you’d like to truly transform your life around, you shouldn’t be focusing only on one area of your life–such as changing a career or learning to manage your time better, and expect life-changing results. Instead, you must focus on changing yourself in several areas at once–which are what I call the 7 Cornerstone Skills.

These 7 Cornerstone Skills will help you to build a long term foundation. It’s not teaching a set of independent skills — it’s one system with different aspects.

Here at Lifehack, we’ve created the perfect course that will enable you to learn all 7 skills, and as you go through the course, we’ll connect the dots into a single cohesive whole. You’ll progress on a journey of personal growth and transformation with each module that you complete. So if you’re feeling stuck in any area of your life today, start this journey with us here!

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 December 10, 2019

How to Stay Motivated and Reach Your Big Goals in Life

How to Stay Motivated and Reach Your Big Goals in Life

It is hardly a secret that the key to successfully accomplishing one goal after another is staying motivated. There are, of course, tasks which successful people may not like at all, yet they find motivation to complete them because they recognize how each particular task serves a greater goal.

So how to stay motivated most of the time? Here are 5 simple yet effective ways on how to stay motivated and get what you want:

1. Find Your Good Reasons

Anything you do, no matter how simple, has a number of good reasons behind it.

You may not be able to find good reasons to do some tasks at first but, if you take just a few moments to analyze them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all – we’ve been doing them for so long that they feel natural.

If you’re ever stuck with some tasks you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons.

Even when you set goals, there needs to be reasons behind these goals. They may not be obvious, but stay at it until you see some, as this will bring your motivation back and will help you finish the task.

Some ideas for what a good reason can be:

  • A material reward – quite often, you will get paid for doing something you normally don’t like doing at all.
  • Personal gain – you will learn something new or will perhaps improve yourself in a certain way.
  • A feeling of accomplishment – at least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.
  • A step closer to your bigger goal – even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

2. Make It Fun

When it comes to motivation, attitude is everything. Different people may have completely opposite feelings towards the same task: some will hate it, others will love it.

Why do you think this happens? It’s simple: some of us find ways to make any task interesting and fun to do!

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Take sports for example. Visiting your local gym daily for a half-an-hour workout session sounds rather boring to some. Yet many others love the idea!

They like exercising not only because they recognize the good reasons behind it, but simply because it’s fun! At certain time of their daily schedule, they find going to gym to be the best thing to do, simply because nothing else will fit their time and lifestyle so perfectly.

Depending on how you look at it, you can have fun doing just about anything! Just look for ways of having fun, and you’ll find them!

A simple approach is to start working on any task by asking yourself a few questions:

  • How can I enjoy this task?
  • What can I do to make this task fun for myself and possibly for others?
  • How can I make this work the best part of my day?

As long as you learn to have the definite expectation of any task being potentially enjoyable, you will start to feel motivated.

Some of you will probably think of a thing or two which are valid exceptions from this statement, like something you always hate doing no matter how hard you try making it fun. You’re probably right, and that’s why I don’t claim everything to be fun.

However, most tasks have a great potential of being enjoyable, and so looking for ways to have fun while working is definitely a good habit to acquire.

3. Change Your Approach And Don’t Give Up

When something doesn’t feel right, it’s always a good time to take a moment and look for a different approach for the task.

You may be doing everything correctly and most efficiently, but such approach isn’t necessarily the most motivating one. Quite often, you can find a number of obvious tweaks to your current approach which will both change your experience and open up new possibilities.

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That’s why saying “one way or another” is so common — if you really want to accomplish your goal, there is always a way; and most likely, there’s more than one way.

If a certain approach doesn’t work for you, find another one, and keep trying until you find the one which will both keep you motivated and get you the desired results.

Some people think that trying a different approach means giving up. They take pride in being really stubborn and refusing to try any other options on their way towards the goal.

My opinion on this is that the power of focus is great, but you should be focusing on your goal, and not limiting your options by focusing on just one way to accomplish it it.

4. Recognize Your Progress

Everything you may be working on can be easily split into smaller parts and stages. For most goals, it is quite natural to split the process of accomplishing them into smaller tasks and milestones. There are a few reasons behind doing this, and one of them is tracking your progress.

We track our progress automatically with most activities. But to stay motivated, you need to recognize your progress, not merely track it.

Here’s how tracking and recognizing your progress is different:

Tracking is merely taking a note of having reached a certain stage in your process. Recognizing is taking time to look at a bigger picture and realize where exactly you are, and how much more you have left to do.

For example, if you’re going to read a book, always start by going through the contents table. Getting familiar with chapter titles and memorizing their total number will make it easier for you to recognize your progress as you read. Confirming how many pages your book has before starting it is also a good idea.

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You see, reading any book you will be automatically looking at page numbers and chapter titles, but without knowing the total number of pages, this information will have little meaning.

Somehow, it is human nature to always want things to happen in short term or even at once. Even though we split complex tasks into simpler actions, we don’t quite feel the satisfaction until all is done and the task is fully complete.

For many scenarios though, the task is so vast that such approach will drain all the motivation out of you long before you have a chance to reach your goal. That’s why it is important to always take small steps and recognize the positive different and progress made. This is how your motivation can sustain in long term.

5. Reward Yourself

This is a trick everyone likes: rewarding yourself is always pleasant. This is also one of the easiest and at the same time most powerful ways to stay motivated!

Feeling down about doing something? Dread the idea of working on some task? Hate the whole idea of working? You’re not alone.

Right from the beginning, agree on some deliverables which will justify yourself getting rewarded. As soon as you get one of the agreed results, take time to reward yourself in some way.

For some tasks, just taking a break and relaxing for a few minutes will do.

For others, you may want to get a fresh cup of coffee and even treat yourself a dessert.

For even bigger and more demanding tasks, reward yourself by doing something even more enjoyable, like going to a cinema or taking a trip to some place nice, or even buying yourself something.

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Your progress may not seem to others like anything worth celebrating but, take time and do it anyway! It is your task and your reward, so any ways to stay motivated are good.

The more you reward yourself for the honestly made progress, the more motivated you will feel about reaching new milestones, thus finally accomplishing your goal.

Mix and Match

Now that you have these five ways of staying motivated, it is a good moment to give you the key to them all: mix and match!

Pick one of the techniques and apply it to your situation. If it doesn’t work, or if you simply want to get more motivated, try another technique right way. Mix different approaches and match them to your task for the best results.

Just think about it: Finding good reasons to work on your task is bound to helping you feel better; and identifying ways to make it fun will help you enjoy the task even more.

Or, if you plan a few points for easier tracking of your progress and on top of that, agree on rewarding yourself as you go; this will make you feel most motivated about anything you have to work through.

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Featured photo credit: Lucas Lenzi via unsplash.com

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