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Last Updated on November 5, 2021

How to Increase Attention Span If You Have a Distracted Mind

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How to Increase Attention Span If You Have a Distracted Mind

For many of us, it’s not natural or easy to pay attention to one thing for a long period. Thanks to technology, exciting information has never been more available—and with more of us working from home than ever, it’s not hard to find a (sometimes welcome) distraction. That’s why it can be so difficult to learn how to increase attention span over time.

Even if you feel focused, your brain isn’t engaged with the present task all the time. According to a Harvard study, people spend 47% of their waking hours zoned out or distracted.[1]

While a wandering mind can boost your creativity, it’s not all that helpful for focus. When you can’t pay attention, you’ll end up with a growing to-do list and more mistakes on the work you do manage to get done.

Fortunately, with a bit of strategy, you can rebuild your attention span for increased productivity and effectiveness in work and life.

What Science Says About Slipping Attention Spans

A 2015 study found that the human attention span had decreased from 12 to 8 seconds in less than two decades, thanks to the digitalized lifestyle. And we are now less attentive than a goldfish!

This incredible finding has been reported in the Time magazine[2], the Telegraph[3] and the New York Times[4].

If it sounds ridiculous, it’s because it is. The “goldfish myth” was subsequently debunked by the BBC[5] and the Wall Street Journal:[6]

the metrics scientists do track haven’t changed in generations. “I’ve been measuring college students for the past 20 years,” said Edward Vogel, a professor of psychology and neuroscience at the University of Chicago. “It’s been remarkably stable across decades.”We are as attentive — or as inattentive — as humans have always been.

But surely, brain-training games based on modern neuroscience should give us an edge over our predecessors. And scientifically engineered brain supplements should make our thinking sharper, faster and immune to distractions, shouldn’t they?

Why Has Our Attention Span Decreased?

Maintaining focused attention has become more difficult over the past decade with the increase in external stimulation. However, it is very task-dependent, according to most psychologists[7]. The way we apply our attention depends on the importance of the task, how interested we are, what stimuli we have around us, etc. Some of you have likely already lost focus while reading this article and have begun scrolling through Facebook, checking messages, or answering a question your kids are asking.

A short attention span is your body’s response to stress or stimulation. But if your short attention span has become a permanent problem, it may be caused by the following:

  • ADHD
  • Depression
  • Anxiety
  • Sensory processing disorder
  • Learning disorders such as dyslexia
  • Trauma

If this is the case, you may need behavioral therapy to improve.

How Long Is the Average Attention Span?

According to Dr. Gemma Briggs, a psychology lecturer at the Open University, the idea of an average attention span is meaningless. She said:[8]

“It’s very much task-dependent. How much attention we apply to a task will vary depending on what the task demand is.”

This is true especially considering how many times people switch through different social media apps in just 30 minutes, how employees can continue checking email for only 15 minutes at a time, and how people can sit through a two-hour-long movie without losing their focus.

With this in mind, don’t stress too much about the average attention span because the concept is unfounded. The truth is, everyone loses focus, and it’s up to you to make a conscious effort to regain it.

Can You Improve Your Attention?

In October 2014, a group of 70 scientists published an open letter claiming that brain training games as a whole lacked a scientific foundation.[9] This letter was quickly rebutted by another group of scientists.[10] But even this second group agreed that “claims promoting brain games are frequently exaggerated, and are often misleading.”

Then, in 2016 the brain-training app Lumosity made headlines when the Federal Trade Commission fined it $2 Million for deceptive advertising:[11]

“Lumosity preyed on consumers’ fears about age-related cognitive decline, suggesting their games could stave off memory loss, dementia, and even Alzheimer’s disease,” said Jessica Rich, Director of the FTC’s Bureau of Consumer Protection. “But Lumosity simply did not have the science to back up its ads.”

A similar story emerges with brain supplements.

Dr. Gad Marshall, specializing in dementia at Harvard Medical Schoo,l says to “invest more in doing aerobic exercise and following a plant-based diet. These can help with memory and brain health in the long term more than any supplement.”[12]

Even when it comes to sports performance, Dr. Dan Bernadot, a co-director of the Laboratory for Elite Athlete Performance at Georgia State University, writes in his book Nutrition for Serious Athletes:

In most cases, the claims for performance enhancement attributed to ergogenic aids [nutritional supplements] exceed reality.

He argues at length that adequate food, hydration, and rest will make a greater difference than any supplements, even for most professional athletes.

The people who are good at paying attention are doing it the old-fashioned way.

How To Increase Your Attention Span

Wondering how to increase your attention span? Start with these 12 science-backed tips on how to increase attention span.

1. Stop Multitasking

Avoiding the desire to multitask can be difficult for anyone. Whether you’re switching between email and drafting a presentation or reading a work-related article with your Zoom tab open, you’re neither fully “here” nor “there.”

Unfortunately, while you may feel you’re accomplishing more when you furiously pivot activities, you’re risking getting less done. This is because toggling tasks divides your attention, so you’re contributing less to each task. You’re also more likely to commit errors when you’re not fully focused on one thing at a time.

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Just as importantly, you pay a cognitive “penalty,” wasting time and energy each time you switch modes. [13] Think of your cognitive energy—your thinking mind—as a resource. Each time you shift your focus, you deplete the resource, which means you’re paying less attention to your projects and tasks in both the short- and long-term.

So, if you’re struggling to learn how to increase your attention span, close all unnecessary tabs—whether on your browser or in your brain—while you focus on just one task. Your work and mind will be better for it.

That singular task should be your sole focus until the work you have planned is completed. You will find yourself making more significant progress and feeling less stressed.

When you are committed to one activity instead of allowing other things you cloud your mind, you will be able to focus more on it. Arnold Schwarzenegger recalls:

When I went to the gym I got rid of every alien thought in my mind…I would concentrate on procedure and results until my everyday problems went floating away. I knew that if I went in there concerned about bills or girls and let myself think about those things while doing bench presses, I’d make only marginal progress.

If you really want to stop multitasking and start to get things done, grab the free guidebook 4-Step Guide to Creating More Time Out of a Busy Schedule. It will guide you to start to plan and prioritize your work and do more in less time. Get your free guide here!

2. Remove Distractions

In the book, Hooked: How to Build Habit Forming Products , marketer Nir Eyal shared the story of an Assistant Professor of Marketing at Yale School of Management who got addicted to her pedometer. On one occasion, she spent a grueling two hours walking up her staircase to get more points from the app.

This may be surprising but even highly intelligent people are not immune to distractions.

Your environment affects your attention span more than you think. Therefore, if you’re struggling to hunker down and pay attention to what’s in front of you, try removing whatever’s distracting you. You’ll not only be able to focus more on the task at hand, but you’ll also be less likely to multitask when you don’t have the option to.

That could mean putting on headphones while you work to drown out other noise or committing to keep your email browser closed until the job is complete. It might also mean deleting social media apps and turning off notifications on your phone while you’re attempting to get something important done. Better yet, put your phone in another room altogether; studies show having a phone nearby in the same room can be distracting. [14]

3. Take Care of Your Body

Have you ever noticed it’s far tougher to pay attention to something for a long time when you physically aren’t at your peak? Personally, during busy or intense times at work, I aim to prioritize a good night’s sleep, regular exercise, meditation, and nutrition. I’ve found all these things make my brain feel sharper, which in turn allows me to pay better attention to people, tasks, and projects.

One of the best tips on how to increase your attention span is to take care of your body. There’s plenty of scientific evidence that taking care of our bodies directly impacts our brains. For example, one study shows even short bursts of moderate exercise and physical activity can improve cognitive control (in other words, one’s ability to concentrate). [15]

A restful night of sleep also makes a huge difference. Scientists have found that sleep deprivation can impact an individual’s memory, ability to perform simple daily tasks, and yes, their attention span. [16]

Moral of the story: If your mind doesn’t seem on par, start by nurturing your body. You’ll not only feel better, but you’ll also work better.

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4. Play a Game

You can also have a bit of fun building up your “brain muscles” to increase your attention span over time. Evidence shows games that work your memory and require focus, such as Sudoku, jigsaw puzzles, word searches, or memory games, can improve concentration skills.[17]

As with exercise, you can reap the benefits of concentrating on a game in a short period of time. The study suggests simply spending 15 minutes a day, five days a week on training your mind through games is enough to make a difference. Plus, you’ll gain problem-solving skills along the way, which will also serve you at work.

And good news for video gamers: One 2018 study found evidence that an hour of gaming can help people pay attention to specific tasks while ignoring distractions. [18]

5. Play the Right Music

Sometimes, noise can be distracting when you’re trying to do deep work, which can result in a short attention span. However, the right noise—specifically, certain types of music—can pack a big punch in your ability to improve attention to the things that matter.

One study found that both classical and ambient music were notably better than silence at improving the ability to focus[19].

    A second study at the Stanford University School of Medicine found that listening to short symphonies engages parts of the brain involved with paying attention and memory. Interestingly, your brain benefits most from the short breaks between music, so try to listen to a playlist or radio station on your favorite streaming app to build your attention span. [20]

    6. Practice Meditation

    Meditation

    doesn’t only benefit your mental health, but it also does wonders in how to increase attention span. As you meditate on something, you’re training your focus, and, over time, it will expand. Think of meditation like weight training for your brain. The more you do, the more you’ll be able to focus!

    One study showed that while healthy practices like a nutritious diet may help improve focus, meditation has even more power to increase attention span. In the study, students at the University of California-Santa Barbara who practiced mindfulness and meditation for just 10 to 20 minutes, four times a week, ended up scoring higher on memory tests and activities requiring attention. [21]

    If you’re not used to meditation, try downloading an app like Headspace or Calm to build meditation and brain exercise into your routine. Just make sure to keep your phone out of sight when you’re working.

    7. Restructure Your Work Day

    I’ve found that the longer and more boring my work day is, the more tempted I am to veer off into another headspace (or, honestly, log onto social media). That’s why I’m intentional about breaking up my work time into smaller chunks. When I have breaks to look forward to, I can give my undivided attention to whatever it is I need to do.

    The evidence isn’t just anecdotal. Studies are showing that if you want to improve your ability to pay attention, you should divide your workday into less intimidating, more manageable chunks while taking regular breaks. [22]

    There seems to be a sweet spot for productivity. According to one study, the top 10 percent of workers focused intensely on average for 52 minutes before taking a 17-minute break. So, if you’re having a difficult time paying attention, try working for 45-60 minutes at a time, then building in a 15-20 minute break between each work slot. [23]

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    As you minimize distractions and get into a routine that keeps you focused, you’ll not only accomplish more (and better) work—chances are, you’ll also find yourself enjoying what you do.

    8. Get Some Exercise

    Physical activity can help improve your attention span and focus, as it releases chemicals in the brain that affect learning and memory. Even better than a cup of coffee, just 30 minutes of exercise can provide a short-term boost to your mental and cognitive performance, making you smarter and making it easier to focus.

    Beyond improving focus and short attention spans, exercise can improve your memory, prevent depression, and help you avoid cognitive decline that can lead to dementia or other similar diseases.

    9. Drink More Fluids

    If you’re struggling with a short attention span, you may be mildly dehydrated. One particular review of 33 studies discovered that dehydration “impairs cognitive performance, particularly for tasks involving attention, executive function, and motor coordination when water deficits exceed 2% BML.”

    According to Dr. Dan Bernadot, a co-director of the Laboratory for Elite Athlete Performance at Georgia State University:

    “In most cases, the claims for performance enhancement attributed to ergogenic aids [nutritional supplements] exceed reality.”

    Considering this, food and hydration will help you more than any supplement.

    Fortunately, our bodies are good at telling us when to drink water. When you begin to feel even slightly thirsty, it’s time to go grab a glass of water. Keep in mind that drinking small amounts of water throughout the day will help your body continuously absorb the fluids compared to quickly chugging a glass.

    10. Take Stock of the Important Things in Life

    If you want to stay focused, take some time to think about which tasks cause you the most worry and stress. These are likely the most important things in your life and the things you need to give more attention to improve your mental health.

    Once you do this and determine where you will dedicate your focus, you can break these important things down into smaller tasks, which are easier to accomplish and will add up, moving you forward to the larger overall objective.

     11. Take Many Small Steps

    Large tasks cannot be accomplished without the completion of several smaller steps. In any instance when you feel like your attention span is waning and your focus is slipping away, determine what small steps you can take to move towards that overall goal.

    Accomplishing each step on this list, no matter how small, brings you closer to completing your overall objective. Making this type of thinking a habit will improve your focus in the future.

    12. Focus and Re-Focus

    The key to improving your attention span is what you do when you reach your limit. Sustained attention is the level of attention that produces consistent results on a task over time.

    Most people are unable to sustain attention on one thing for more than about 40 minutes at a time. However, those who have great focus realize when they get off track and choose repeatedly to re-focus on the same task.

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    Final Thoughts

    Learning how to increase attention span requires great effort at first, especially since you’re already struggling to pay attention in the first place. However, with the right mindset and discipline, and by following these 7 steps, you will improve and eventually master your focus and improve your attention span.

    Featured photo credit: Muhammad Raufan Yusup via unsplash.com

    Reference

    [1] The Harvard Gazette: Wandering mind not a happy mind
    [2] Time: You Now Have a Shorter Attention Span Than a Goldfish
    [3] The Telegraph: Humans have shorter attention span than goldfish, thanks to smartphones
    [4] The New York Times: The Eight-Second Attention Span
    [5] BBC: Busting the attention span myth
    [6] The Wall Street Journal: Is Your Attention Span Shorter Than a Goldfish’s?
    [7] BBC: Busting the attention span myth
    [8] BBC: Busting the attention span myth
    [9] Stanford Center on Longevity: A Consensus on the Brain Training Industry from the Scientific Community
    [10] Cognitive Training Data: Cognitive Training Data Response Letter
    [11] Federal Trade Commission: Lumosity to Pay $2 Million to Settle FTC Deceptive Advertising Charges for Its “Brain Training” Program
    [12] Harvard Medical School: Don’t buy into brain health supplements
    [13] The Week: 5 ways to boost your attention span
    [14] The Week: 5 ways to boost your attention span
    [15] University of California at Santa Barbara: Exercise may improve kid’s attention span
    [16] Society for Neuroscience: Scientists Find Brain Areas Affected By Lack Of Sleep
    [17] National Library of Medicine: Enhancing Cognitive Abilities with Comprehensive Training: A Large, Online, Randomized, Active-Controlled Trial
    [18] Frontiers in Human Neuroscience: Rapid Improvement in Visual Selective Attention Related to Action Video Gaming Experience
    [19] Serene: Which Concentration Music is Best for Focus?
    [20] Stanford Medicine: Music moves brain to pay attention, Stanford study finds
    [21] Psychological Science: Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering
    [22] Inc.: Science Says These 7 Attention Exercises Will Instantly Make You More Focused
    [23] DeskTime: The secret of the 10% most productive people? Breaking!

    More by this author

    Aytekin Tank

    Founder and CEO of JotForm, sharing entrepreneurship and productivity tips at Lifehack.

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    Last Updated on November 29, 2021

    How to Become Indistractable: 4 Powerful Tactics to Help You Focus

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    How to Become Indistractable: 4 Powerful Tactics to Help You Focus

    From modern technology to interactions with our friends, family, and coworkers, distractions are practically unavoidable. This makes it very hard to focus, especially for a sustained period of time on a specific task. Becoming indistractable, then, is an important skill to learn if we want to be truly productive.

    Distractions aren’t going to decrease any time soon with advances in technology. Therefore, there is no better time than now to learn the best strategies to help you defeat distractions head on. Remember, many distractions may be out of your control, but you can learn to take charge of whether or not they take control of you.

    In this article, you’ll learn not only why distractions are so destructive, but also why they exist in the first place, and a powerful technique that can help you get rid of them for good.

    What Is a Distraction?

    A distraction is anything that draws attention away from what you’re doing at a given moment. Examples include looking at your phone each time a notification pops up, chatting with people who stop by your office space while you’re working, or checking social media or emails while trying to finish a big project.

    Distractions can cause problems for more than just a few seconds. When you switch your attention, you create attention residue, which can linger for an extended amount of time, getting in the way of your focus.

    If you really want to become indistractable, you’ll need to overcome each distraction that steps in your path.

    Traction: The Opposite of Distraction

    We’ve come to the conclusion that distractions are bad, and we don’t want them interfering with what we need to get done. What we want to achieve is the opposite: traction. Now, there aren’t any official antonym for distraction. However, I propose it so as by definition traction is any action that moves us towards what we really want.

    Traction is an action that you fully engage in with intent—following through with what you say you will do.

      How To Tell If You’re Distracted

      Most people find it quite common to be distracted. The bustle of everyday life, heightened by social media and other means of escapism into a reality that’s not ours, has offered everyone things to pass their time with.

      Today, being distracted leads to wasting a significant amount of time during the day. Yet, it is not addressed as seriously as it should be. If you can spot the signs of distraction, then you can tackle the issue in time and live the life you want to.

      “Most people don’t want to acknowledge the uncomfortable truth that distraction is always an unhealthy escape from reality.”
      [1]

      We have become so used to being distracted that we hardly see it as a bad thing anymore. Distraction can look different in various kinds of people. However, if you’re looking to become indistractable then here are signs to look out for to check if you’re becoming distracted so you can address the issue in time.

      • You find yourself wanting to check your phone frequently: Checking your phone often or feeling the need to constantly be active on social media during work hours or when you’re doing a task is one of the biggest signs of distraction.
      • You look at an object for a long time unable to figure out what to do with it: Although you have something to do, and the materials to do it with, you find it hard to figure out how to go about the task
      • The thing you’re working on feels so boring you want to do something fun: This stems from dissatisfaction with the work you’re doing. This dissatisfaction leads to you feeling bored with your task and seeking external comfort in something ‘fun’.
      • When you’re doing something mundane, you’re thinking about doing the things you like: Constantly thinking about things you like is what most people do when they cannot keep traction with the work in front of them. This usually happens when they are thinking about activities they look forward to once the task is over.
      • Audio-visual stimuli around you make it hard to focus on the task at hand: Although you’re working on the task, every voice or passing visual catches your attention. This may cause you to forget about work and listen in on a nearby conversation instead.

      The Reasons for Distraction

      When we talk about distractions, we’re talking about human behavior and reactions to the distractions themselves. And, all human behavior is marked by external or internal triggers.

      External Triggers

      External triggers

      are cues that we take from our environment that tell us what to do, such as pings from our phone or computer that prompt us to look at whatever the alert is announcing: an Instagram update, an email, a text from an old friend. These external triggers compete for our attention with whatever task we’re ultimately trying to focus on. Sometimes, the mere presence of an object itself, such as having your phone nearby, can prompt you to give it attention.

      Internal Triggers

      There are also internal triggers, which are simply cues that come from within, such as hunger, anxiety about an upcoming event, or feeling cold.

      All human behavior is prompted by external or internal triggers; therefore, traction and distraction both originate from the same source.

      How to Overcome Distraction and Become Indistractable

      Distractions can easily take over your life, but below I outline 4 simple tactics to take back your control and become indistractable. This concept I am sharing with you now draws from my book Indistractable: How to Control Your Attention and Choose Your Life.

      1. Master Internal Triggers

      To overcome distractions and slip into deep work, you first need to understand your root cause of distraction. Humans have a natural tendency to want to escape discomfort. Even at times where we are going after pleasure and positive events, our drive often revolves around freeing ourselves from the discomfort of wanting.

      In truth, we will turn to social media, emails, video games, and Netflix not necessarily for the pleasure that they provide, but because of how they free us from psychological discomfort within. While it provides temporary relief, it is an unhealthy way to deal with your life. Even though you can’t control all outside situations and occurrences, you can control how you react to those circumstances.

      Various studies show that when humans don’t give into an urge, craving or impulse, it can trigger rumination and make the desire grow even stronger. So, when you eventually give in, your reward is increased, which can turn quickly into an undesired habit.

      Identify the Feeling or Thought Behind Your Urge

      When you find yourself wanting to give into your distraction, stop and become familiar with the internal trigger. Are you feeling anxious, overtired, or maybe you’re underprepared for the task at hand?

      Write Your Feelings Down

      Using a log and writing down the time of day and what you were doing, along with the feeling that accompanies it. Doing so will help you link your own behaviors with your internal triggers, which will help you better notice the thoughts and feelings that precede certain behaviors and better manage them.

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      Get Curious and Explore Your Feelings and Sensations

      Have a sense of curiosity towards your feelings. Notice if you have butterflies in your stomach, or a tightening in your muscles.

      2. Make Time for Traction

      Planning is critical to beating distractions, because if you don’t plan your day, surely someone else will! When you’re not clear on how you want to deal with your time and attention, anything and everything becomes a potential distraction.

      First, you need to turn your values into time. Of course, many of us want to spend more time with things that matter most to us: our family, friends and hobbies. But, we often fail to do so because we don’t make time for them in our day.

      So, you must acquire the attributes and values of the person you want to become.

      Examples might include becoming a contributing member of a team, spending quality time with your children, jumping into continuing education, becoming physically fit, or giving back to your community. Many of us wish to subscribe to these values, but without making the time to take actions to live them out, they’re simply empty aspirations.

      Timebox Your Schedule

      Timeboxing is, in my opinion, the most effective way to ensure time for your values. Timeboxing is the process of deciding what you’re going to do and exactly when you’re going to do it, helping you become indistractable.

      You simply create a daily calendar template for how to spend your time, so that you have no white space in your day. It isn’t important what you have planned to do, as long as you stick to it. If you feel a need to scroll through social media, just make sure you have planned appropriately for it.

      Be sure to include 15 minutes per week to reflect and refine your calendar, improving it week by week. You can ask yourself: When did I do what I said I would do, and when did I get distracted?

      At times where you became distracted, note what triggered it and come up with a strategy to use the next time the distraction or urge arises. Also ask: Are there changes I can make to my calendar that will give me the time I need to better express my values?

      Synch Your Schedule With Others

      Once your ideal week has been planned, be sure to notify others of importance in your life. Make a clear intention to stick with your plans and involve those who matter most. This could be related to sharing household responsibilities, alerting your boss to your timeline intentions at work, or even scheduling a date with your partner.

      3. Combat External Technical Triggers

      Tech companies are adept at using external triggers to hack into our attention. There are countless ways they do so, but our smartphone use is fueled by many of these triggers.

      Research shows that ignoring a call or message can be just as distracting as responding to one! If used properly, though, you can take control and rely on these external triggers to remind you to follow through with what you planned.

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      To do so, simply ask whether the external trigger is serving you, or if you are serving it. If the trigger leads you to traction, keep it; if it leads you to distraction, get rid of it. A few things to consider:

      1. Remove any and all apps you no longer need.
      2. Remove any apps that you enjoy, but you can use on your computer instead.
      3. Reduce the clutter on your home screen by rearranging the apps on your phone.
      4. Remove notification settings for each app that you don’t need updates on (social media, etc.).

      4. Make a Pact to Prevent Distractions

      Forethought is the antidote to impulsivity and key to becoming indistractable. Therefore, it’s useful to pre-commit to something in order to overcome distraction.

      We cement these decisions far in advance of any temptations and distractions that may come our way. This should only be undertaken after you have followed the other three steps and learned to manage internal triggers, make time for traction, and reduce external triggers.

      Here are the three types of pacts:

      Effort Pact

      This is a kind of pre-commitment that requires you to increase the amount of effort towards something you would rather not do. Increasing your effort forces you make the decision as to whether the distraction is really worth it or not. Some great apps that can help you with this include SelfControl, Forest, and Freedom.

      Price Pact

      This pact puts money on the line, where you get to keep your money if you follow through with your intended behavior, and if you get distracted, you lose your funds.

      I committed to a price pact when finishing the first draft of my book, promising an accountability partner $10,000 if I failed to finish my draft by the set deadline. This was an incentive for me to finish writing my book and keep my money.

      Identity Pact

      This is the method of using your self-image to impact your behavior and become indistractable. By deciding on and undertaking a new identity, you will empower yourself to make decisions based on who you believe you are. Think about vegetarians—they do not have to expend much willpower to avoid eating meat because they have committed to that as part of their identity.

      To become a person who is indistractable, stop telling yourself you are a person with a “short attention span” or an “addictive personality.” Rather, tell yourself, “I am indistractable.” If you say to yourself that you are easily distracted, it instantly becomes a truth. Yet, if you commit to believing that you are indistractable, you will immediately begin to implement these strategies, which will empower you to conquer any distraction that comes your way.

      Easy to Use Tools That Help You Stay Focused

      Technology doesn’t have to be the enemy if you’re looking to become more focused and avoid distractions. Some anti-distraction tools and apps help keep you focused by blocking out possible causes for distraction.

      You might be the sort of person who faces distraction at work, or you just can’t make yourself sit down at your desk and get to work, but there’s always hope. Here are some of the best tools that remove distractions and bring out your best potential.

      1. Dewo

      This apps blocks all distracting social media apps automatically, keeping you free from notifications and the constant light-up of your screen. The best part of Dewo is that it gets accustomed to your focus patterns and can even go on ‘automatic’ mode for you.

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      You can ask the app to schedule meetings and appointments for people in your contacts, and it simply picks the most convenient time for you that won’t interfere with your focus schedule.

      2. Freedom

      The Freedom app, much contrary to its name, restricts websites and locks up the internet during focus hours. Once you’ve made up your mind to lock up apps then it won’t let you access them regardless of how you feel later.

      For those who find themselves distracted even on their laptop, this app will work on the computer as well. Most people may consider these methods ruthless, but they are incredibly effective.

      3. Focusme

      Readers who are looking for an app that helps them create healthy work patterns, minimize distraction, block attractive sites, and much more – FocusMe is the perfect app for you. This app helps block out certain apps and sites for selected periods.

      It also gets used to the owner’s work ethic and gives helpful tips and suggestions on what apps to block and when to take breaks. This increases productivity and reduces the chances of dissatisfaction and boredom.

      The Bottom Line

      To become indistractable, you don’t need to have superpowers. It’s truly as easy as following the few steps mentioned above. When you master internal triggers, make time for traction, dissolve any extraneous external triggers, and prevent distractions by creating pacts, you will reshape your entire life.

      However, the important part is to understand that to make a difference, you need to act now. There is no better time to regain control over your life than the present. Taking things step-by-step helps you sustainably achieve your goals. You want to be indistractable for the rest of your life, not just for the week.

      Once you have the ability to see tasks to the end after having committed to them, nothing in life can derail you from your path. This is why indistractability is important, it disciplines you to deal with the harsh realities of life.

      Here are some tips on how to work on your traction just as you finish reading this article.

      • Go through your apps and remove ones that are absolutely unnecessary to your life and goal. You may keep only two that you use for games or recreation.
      • Practice mindfulness through keeping a diary, making observations about your day, having a to-do list, and much more.
      • Whenever you find yourself distracted, re-evaluate the place of that distraction in your life and how it implicates your life’s goals.

      More to Help You Stay Focused

      Featured photo credit: Austin Distel via unsplash.com

      Reference

      [1] Nir Eyal, Indistractable: How to Control Your Attention and Choose Your Life

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