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How to Stay Focused and Not Get Distracted

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How to Stay Focused and Not Get Distracted

Whatever work you do and wherever your work environment is, there’s a big chance that you have met distractions and struggled to stay focused at one point.

Distractions are everywhere: they could be external or internal distractions, and they could also be distractions that we can and cannot control.

Distractions are part of life. And this may sound contradictory, but I believe they can be a good thing in small doses. A little diversion during the day can help refresh your mind and prevent stress and burnout.

However, distractions become unhealthy when it’s starting to sabotage your productivity—when you start to take too much time dealing with less critical or even totally irrelevant activities.

Throughout a distraction-prone day, your focus is a crucial element that significantly impacts your performance and productivity. Your ability to focus can dictate whether or not you will succeed or fail in your chosen endeavor.

To help you improve your concentration and eliminate opportunities for procrastination, here are 7 smart tips to stay focused and manage distractions.

1. Dedicate a Space for Working

As I have previously written in a LinkedIn article,[1] designating an area for working or studying can immensely help you get the job done. Here’s why:

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When you pick one area as your workspace, you are training your mind to associate that place to work. As soon as you walk into that space, you’ll find it easier to get into “work mode” and stay focused on the task at hand.

While you’re at it, have fun with your workspace. Add designs that motivate you and make you feel good—perhaps pictures or motivational quotes, plants, and even natural light. However, be careful not to overdo the decorations, or you might be putting in more distractions.

Remember: Keep your workspace tidy and organized. A clean workspace helps reduce anxiety, minimize opportunities for procrastination, and boost your motivation.

2. Schedule Your Work Time

Planning your day and sticking to that schedule will help you avoid distractions.

Work in blocks. One smart way to plan your day is to work in 60 to 90-minute blocks. Give yourself a fixed amount of time to work, say, 70 minutes, and focus solely on that task until that time is over. Reward yourself with breaks in between; when you do, make sure that that time is spent solely for breaks!

Set deadlines. When talking about productivity, Parkinson’s Law is a famous concept that says, “Work expands to fill the time given to complete it.” To explain it in simpler words:

When you allow yourself four days to accomplish Task A, which could be done in one day, you tend to fill the remaining time with diversions. Instead of finishing Task A in one day, you might allow deviations in between: watching a YouTube video, mindlessly scrolling through your Facebook and Twitter feeds, or even cleaning your desk impulsively.

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On the other hand, when you’re up against a tight deadline, you tend to develop a laser-like focus to finish on time. You will find yourself concentrated on the task until it is done—because you have no time to laze around!

3. Let People Know You’re Working

After you have planned your work schedule, let your coworkers or the people around you know when you need to focus:

  • Put up a sign on your door or around your workspace.
  • Set your status to ‘Busy’ on your team’s messaging apps to turn off audible notifications and let people know that you don’t want to be disturbed at the moment.
  • If you’re working in a noisy and open environment, it may help to wear headphones. One, you will be able to tune out the distracting noises (like loud conversations), and, two, people will be less likely to interrupt you when they see that you’re focused.

Take note: When listening to music, studies suggest that listening to classical or instrumental music helps improve concentration.[2] That said, feel free to explore other music choices and go with a genre that enables you to focus and work better.

4. Choose Your Friends Wisely

Let me share with you a concept I have recently learned: behavioral contagion.

According to IResearchNet, this is the “tendency for people to repeat behavior after others have performed it.”[3] Occasionally, we intentionally choose to imitate others, but most of the time, we may not be aware that we are already copying others’ behavior.

If you want to stay focused, surround yourself with people who do the same. You may not notice it there and then, but who you welcome into your circle affects how you perform. Their influence is so strong that they can either push you towards your goals or pull you away from them.

Choose your friends wisely—choose those who stay focused and avoid distractions!

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5. Turn off Your Notifications

Every time something rings or beeps, you get distracted and lose focus on what you’re doing one way or another. So if you want to sit down and zero in on your task, turn off all notifications on your devices when it’s time to work.

Turn off your notifications during your scheduled work blocks, and then set a time for when you can use your phone and catch up on these notifications.

If you’ve allowed yourself 30 minutes for mobile phone time, stick to that period. Afterwards, turn off the notifications again as you go back to work. Regaining your focus after getting distracted by several audible notifications throughout the day will consume A LOT of time. Save yourself the trouble and manage your time wisely.

6. Set up to Three Main Objectives

To-do lists generally help us remember all the things we have to do and accomplish them on time. However, a long to-do list may be doing you more harm than good; it can make you feel tired and overwhelmed even before you start.

Counter this by giving yourself THREE main tasks to accomplish every day. No more than that.

When you limit the things you have to finish in a day to a realistic and feasible amount, you’ll have a clear idea of the tasks you have to do, and you will consequently feel good about it as you are able to check off more things.

Every morning, ask yourself: What are the three most important things to accomplish today?

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All other tasks that didn’t make it to that list should go on a separate list; your priority for the day is to finish the top three tasks you previously identified.

7. Take Care of Yourself

We are human beings. We need to sleep, eat, take breaks, and move.

We are not robots; no matter how focused and motivated we are right now, we can’t and won’t stay that way forever.

You are more likely to get your work done quickly (and with better quality) if you take breaks—even just short ones. Whether it’s taking a walk, stretching for a few minutes, or relaxing while drinking coffee, taking a break can help you focus better when you’re back to work.

Along with taking adequate breaks, take care of your health. Snack on fresh fruits and vegetables during the day, stay hydrated, and get into a regular exercise program. Most importantly, get enough sleep. Allow your body to recuperate from a day’s hard work, and to re-energize for the day to come.

Remember: If you’re tired and worn out, you’re more vulnerable to feeling overwhelmed and getting distracted. Moreover, studies confirm that sleep deprivation impairs our ‘selective attention’, or our ability to focus on specific information when other things are occurring at the same time.[4]

If you genuinely want to stay focused on a task, know that you will have to make a deliberate and committed effort. In our increasingly connected world of smartphones, tablets, laptops, and high-speed internet, distractions are everywhere.

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The Bottom Line

Rather than avoiding distractions, it’s a smarter practice to manage them. A little diversion now and then can help you recharge and freshen up, but you should learn how to control them and, ultimately, create work habits that work best for you.

More Tips on Staying Focused

Featured photo credit: Stefan Vladimirov via unsplash.com

Reference

More by this author

Nick Hargreaves

Nick is a serial entrepreneur with more than 20 years of experience.

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Last Updated on October 7, 2021

Are You Addicted to Productivity?

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Are You Addicted to Productivity?

“It’s great to be productive. It really is. But sometimes, we chase productivity so much that it makes us, well, unproductive. It’s easy to read a lot about how to be more productive, but don’t forget that you have to make that time up.”

Matt Cutts wrote that back in 2013,[1]

“Today, search for ‘productivity’ and Google will come back with about 663,000,000 results. If you decide to go down this rabbit hole, you’ll be bombarded by a seemingly endless amount of content. I’m talking about books, blogs, videos, apps, podcasts, scientific studies, and subreddits all dedicated to productivity.”

Like so many other people, I’ve also fallen into this trap. For years I’ve been on the lookout for trends and hacks that will help me work faster and more efficiently — and also trends that help me help others to be faster. I’ve experimented with various strategies and tools . And, while some of these strategies and solutions have been extremely useful — without parsing out what you need quickly — it’s counterproductive.

Sometimes you end up spending more time focusing on how to be productive instead of actually being productive.

“The most productive people I know don’t read these books, they don’t watch these videos, they don’t try a new app every month,” James Bedell wrote in a Medium post.[2] “They are far too busy getting things done to read about Getting Things Done.”

This is my mantra:

I proudly say, “I am addicted to productivity — I want to be addicted to productivity — productivity is my life and my mission — and I also want to find the best way to lead others through productivity to their best selves.

But most of the time productivity means putting your head down and working until the job’s done.” –John Rampton

Addiction to Productivity is Real

Dr. Sandra Chapman, director of the University of Texas at Dallas Center for BrainHealth points out that the brain can get addicted to productivity just as it can to more common sources of addiction, such as drugs, gambling, eating, and shopping.

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“A person might crave the recognition their work gives them or the salary increases they get,” Chapman told the BBC.[3] “The problem is that just like all addictions, over time, a person needs more and more to be satisfied, and then it starts to work against you. Withdrawal symptoms include increased anxiety, depression, and fear.”

Despite the harmful consequences, addiction is considered by some experts as a brain disease that affects the brain’s reward system and ends in compulsive behavior. Regardless, society tends to reward productivity — or at least to treat it positively. As a result, this makes the problem even worse.

“It’s seen like a good thing: the more you work, the better,” adds Chapman. “Many people don’t realize the harm it causes until a divorce occurs and a family is broken apart, or the toll it takes on mental health.”

Because of the occasional negative issues with productivity, it’s no surprise that it is considered a “mixed-blessing addiction.”

“A workaholic might be earning a lot of money, just as an exercise addict is very fit,” explains Dr. Mark Griffiths, distinguished professor of behavioral addiction at Nottingham Trent University. “But the thing about any addiction is that in the long run, the detrimental effects outweigh any short-term benefits.”

“There may be an initial period where the individual who is developing a work addiction is more productive than someone who isn’t addicted to work, but it will get to a point when they are no longer productive, and their health and relationships are affected,” Griffiths writes in Psychology Today.[4] “It could be after one year or more, but if the individual doesn’t do anything about it, they could end up having serious health consequences.”

“For instance, I speculated that the consequences of work addiction may be reclassified as something else: If someone ends up dying of a work-related heart attack, it isn’t necessarily seen as having anything to do with an addiction per se – it might be attributed to something like burnout,” he adds.

There Are Three “Distinct Extreme Productivity Types

Cyril Peupion, a Sydney-based productivity expert, has observed extreme productivity among clients at both large and medium-sized companies. “Most people who come to me are high performers and very successful. But often, the word they use to describe their work style is ‘unsustainable,’ and they need help getting it back on track.”

By changing their work habits, Peupion assists teams and individuals improve their performance and ensure that their efforts are aligned with the overarching strategy of the business, rather than focusing on work as a means to an end. He has distinguished three types of extreme productivity in his classification: efficiency obsessive, selfishly productive, and quantity-obsessed.

Efficiency obsessive. “Their desks are super tidy and their pens are probably color-coded. They are the master of ‘inbox zero.’ But they have lost sight of the big picture, and don’t know the difference between efficiency and effectiveness.”

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Selfishly productive. “They are so focused on their own world that if they are asked to do something outside of it, they aren’t interested. They do have the big picture in mind, but the picture is too much about them.”

Quantity-obsessed. “They think; ‘The more emails I respond to, the more meetings I attend, the more tasks I do, the higher my performance.’ As a result, they face a real risk of burnout.”

Peupion believes that “quantity obsessed” individuals are the most common type “because there is a pervasive belief that ‘more’ means ‘better’ at work.”

The Warning Signs of Productivity Addiction

Here are a few questions you should ask yourself if you think you may be succumbing to productivity addiction. After all, most of us aren’t aware of this until it’s too late.

  • Can you tell when you’re “wasting” time? If so, have you ever felt guilty about it?
  • Does technology play a big part in optimizing your time management?
  • Do you talk about how busy you are most of the time? In your opinion, is hustling better than doing less?
  • What is your relationship with your email inbox? Are you constantly checking it or experience phantom notifications?
  • When you only check one item off your list, do you feel guilty?
  • Does stress from work interfere with your sleep?
  • Have you been putting things off, like a vacation or side project, because you’re “too swamped?

The first step toward turning around your productivity obsession is to recognize it. If you answered “yes” to any of the above questions, then it’s time to make a plan to overcome your addiction to productivity.

Overcoming Your Productivity Addiction

Thankfully, there are ways to curb your productivity addiction. And, here are 9 such ways to achieve that goal.

1. Set Limits

Just because you’re hooked on productivity doesn’t mean you have to completely abstain from it. Instead, you need to establish boundaries.

For example, there are a lot of amazing productivity podcasts out there. But, that doesn’t mean you have to listen to them all in the course of a day. Instead, you could listen to one or two podcasts, like The Productivity Podcast or Before Breakfast, during your commute. And, that would be your only time of the day to get your productivity fix.

2. Create a Not-to-Do List

Essentially, the idea of a not-to-do list is to eliminate the need to practice self-discipline. Getting rid of low-value tasks and bad habits will allow you to focus on what you really want to do as opposed to weighing the pros and cons or declining time requests. More importantly, this prevents you from feeling guilty about not crossing everything off an unrealistic to-do list.

3. Be Vulnerable

By this, I mean admitting where you could improve. For example, if you’re new to remote work and are struggling with thi s, you would only focus on topics in this area. Suggestions would be how to create a workspace at home, not getting distracted when the kids aren’t in school, or improving remote communication and collaboration with others.

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4. Understand Why You Procrastinate

Often, we procrastinate to minimize negative emotions like boredom or stress. Other times it could be because it’s a learned trait, underestimating how long it takes you to complete something or having a bias towards a task.

Regardless of the exact reason, we end up doing busy work, scrolling social media, or just watching one more episode of our favorite TV series. And, even though we know that it’s not for the best, we do things that make us feel better than the work we should do to restore our mood.[5]

There are a lot of ways to overcome procrastination. But, the first step is to be aware of it so that you can take action. For example, if you’re dreading a difficult task, don’t just watch Netflix. Instead, procrastinate more efficiently,y like returning a phone call or working on a client pitch.

5. Don’t Be a Copycat

Let’s keep this short and sweet. When you find a productivity app or technique that works for you, stick with it.

That’s not to say that you can’t make adjustments along the way or try new tools or hacks. However, the main takeaway should be that just because someone swears by the Pomodoro Technique doesn’t mean it’s a good fit for you.

6. Say Yes to Less

Across the board, your philosophy should be less is more.

That means only download the apps you actually use and want to keep (after you try them out) and uninstall the ones you don’t use. For example, are you currently reading a book on productivity? Don’t buy your next book until you’ve finished the one you’re currently reading (or permit yourself to toss a book that isn’t doing you any good). — and if you really want to finish a book more quickly, listen to the book on your way to work and back.

Already have plans this weekend? Don’t commit to a birthday party. And, if you’re day is booked, decline that last-minute meeting request.

7. Stop Focusing on What’s Next

“In the age when purchasing a thing from overseas is just one click and talking to another person is one swipe right, acquiring new objects or experiences can be addictive like anything else,” writes Patrick Banks for Lifehack .

“That doesn’t need to be you,” he adds. “You can stop your addition to ‘the next thing’ starting today.” After all, “there will always be this next thing if you don’t make a conscious decision to get your life back together and be the one in charge.”

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  • Think about your current lifestyle and the person you’re at this stage to help you identify what you aren’t satisfied with.
  • By setting clear goals for yourself in the future, you will be able to overcome your addiction.
  • Establish realistic goals.
  • To combat addiction, you must be aware of what is going on around you, as well as inside your head, at any given time.
  • Don’t spend time with people who have unhealthy behaviors.
  • Hold yourself accountable.
  • Keep a journal and write out what you want to overcome.
  • Appreciate no longer being addicted to what’s next.

8. Simplify

Each day, pick one priority task. That’s it. As long as you concentrate on one task at a time, you will be less likely to get distracted or overwhelmed by an endless list of tasks. A simple mantra to live by is: work smarter, not harder.

The same is also accurate with productivity hacks and tools. Bullet journaling is a great example. Unfortunately, for many, a bullet journal is way more time-consuming and overwhelming than a traditional planner.

9. Learn How to Relax

“Sure, we need to produce sometimes, especially if we have to pay the bills, but, banning obsession with productivity is unhealthy,” writes Leo Babauta. “When you can’t get yourself to be productive, relax.” Don’t worry about being hyper-efficient. And, don’t beat yourself up about having fun.

“But what if you can’t motivate yourself … ever?” he asks. “Sure, that can be a problem. But if you relax and enjoy yourself, you’ll be happier.”

“And if you work when you get excited, on things you’re excited about, and create amazing things, that’s motivation,” Leo states. “Not forcing yourself to work when you don’t want to, on things you don’t want to work on — motivation is doing things you love when you get excited.”

But, how exactly can you relax? Here are some tips from Leo;

  • Spend 5 minutes walking outside and breathe in the fresh air.
  • Give yourself more time to accomplish things. Less rushing means less stress.
  • If you can, get outside after work to enjoy nature.
  • Play like a child. Even better? Play with your kids. And, have fun at work — maybe give gamification a try .
  • Take the day off, rest, and do something non-work-related.
  • Allow yourself an hour of time off. Try not to be productive during that time. Just relax.
  • You should work with someone who is exciting. Make your project exciting.
  • Don’t work in the evenings. Seriously.
  • Visit a massage therapist.
  • Just breathe.

“Step by step, learn to relax,” he suggests. “Learn that productivity isn’t everything.” For that statement, sorry Leo, I say productivity isn’t everything — it’s the only thing.” However, if you can’t cut loose, relax, do fun things, and do the living part of your life — you’ll crack in a big way — you really will.

It’s great to create and push forward — just remember it doesn’t mean that every minute must be spent working or obsessing over productivity issues. Instead, invest your time in meaningful, high-impact work, get into it, focus, put in big time and then relax.

Are You Addicted to Productivity? was originally published on Calendar by John Rampton.

Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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