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Last Updated on June 1, 2021

How to Not Get Distracted: 10 Practical Tips to Sharpen Your Focus

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How to Not Get Distracted: 10 Practical Tips to Sharpen Your Focus

Learning how to not get distracted is a tough goal to have. Most days, you sit at your desk, ready to finally get some work done. “Okay, lets do this,” you think to yourself. You scroll over to Word or Google Drive and open up a fresh document. You have some idea of what needs to be done, but what happens next?

You write a few words down but just can’t stay focused. Then you say, “Maybe I should wake myself up with something fun.” You go to Facebook, 20 minutes gone. Then comes an hour of mindlessly watching a handful of YouTube videos. Before you know it, lunchtime has come, and half the day is gone.

If this sounds familiar, know that it doesn’t have to be this way. All you need to do is focus on finishing this article to find out how to not get distracted.

But before we move on to the tips, it’s important to note that avoiding distraction is tough. It’s not easy staying on task when you need to work for hours at a time, but some people are able to do it. The question is: why them and not you?

Furthermore, you were probably never taught how to focus. In school, the teacher likely got upset when your mind wandered and you found yourself staring out the window, but this wasn’t remedied by teaching you how to focus; they simply expected it to come naturally. Unfortunately, that’s just not realistic, especially in today’s distracting world.

In the end, since everyone is left to their own devices, it’s up to you to find ways to master your focus. That’s what these tips are for, so you can finally stay focused and on track with what you want to accomplish.

1. Keep Your Vision and Goals in Mind

It’s important to start with a good base for your focus as you learn how to avoid distraction. This means figuring out exactly why you need to focus in the first place. Do you have a big presentation at work next week that you need to prepare for? Do you have a dream of learning to play the guitar and need to focus for an hour each day while you practice?

Deciding what your ultimate goal is will help you dedicate yourself to learning how to focus. Knowing why we need to stay focused can help us push through the tough and tedious parts of accomplishing our goals. That’s when our ability to focus is really tested and when it’s most needed.

2. Reduce the Chaos of Your Day

If you have 20 tasks you need done every day, how effective do you think your focus ability will be?

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You can’t expect to do those things with sophistication if you’re too scatterbrained to focus. You need to break it down to the essentials if you want to learn how to not get distracted.

Focus on only doing 2-3 important tasks a day, but no more than that. It’s all you need to take steps towards accomplishing your goals. Slower is much better than giving up early because you took on too much, too soon. Ultimately, this is better for your mental health as you’ll continuously see yourself moving forward without getting easily distracted.

3. Do Those Tasks as Soon as Possible

In order to make sure you get those 2 to 3 tasks done, you need to do them early in order to stay focused on the task without feeling overwhelmed. This means that as soon as you wake up, you’re already plotting how to do them.

It’s tough, but waiting to do them later only invites distraction to take over. Those distractions will inevitably come in the form of unexpected emails, social media, a child that needs your attention, or coworkers who need a helping hand on their projects. All of this can drain your willpower and make focusing on the task at hand much more difficult.

4. Focus on the Smallest Part of Your Work at a Time

An easy way to kill your focus is to see a goal for the big, giant accomplishment that it is. Most goals will at least take a few weeks to months to accomplish, and knowing that can make it feel like it’ll take too long to do.

This will cause you to do one of two things:

  • You become discouraged because the goal is too big.
  • You fantasize about what it’ll feel like to achieve the goal.

Either is terrible for your focus and always a potential problem when focusing on the big picture or using visualization.

Instead, focus on doing a very small, minimum amount of work.

For example, if you need to write an article, you know you’ll need about 1000 words. If that seems like a lot, plan to write 200 words each day for the next five days (or adjust this according to the given deadline). Breaking it down like this will help the task feel more manageable, helping you learn how to not get distracted along the way.

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5. Visualize Yourself Working

I briefly mentioned in tip 4 that visualization techniques can hurt you more than help you sometimes. However, there is a proper way of using visualization, and it’s by visualizing yourself actually working.

Champion runners use this technique to great effect, usually by working backwards. They imagine themselves winning at first, and then they act out the whole process in reverse, feeling and visualizing each step all the way to the beginning.[1]

A quicker and more relevant way to apply this would be to imagine yourself doing a small part of the task at hand.

For instance, if you need to practice the guitar, but it’s all the way across the room (let’s assume maximum laziness for the sake of this example), what should you do?

First, imagine standing up (really, think of the sensation of getting up, and then do it). If you really imagined it, visualized and felt the act of standing up, then acting on that feeling will be easy.

Then, repeat the visualization process with each step till you have that guitar in hand and you’re playing it. The process of focusing so intently on each step distracts you from how much you don’t want to do something, and the visualizations ready your body for each step you need done.

All you need to do is apply this process to whatever it is you need to focus on.

6. Control Your Internal Distractions

Internal distractions are one of those problems you can’t really run away from. You need to find ways to prepare your mind for work, and find simple ways to keep it from straying to non-essential thoughts in order to learn how to not get distracted.

A good way to prime your mind for work is to have a dedicated work station. If you always work in a specific area, then your mind will associate that area with work-related thoughts.

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When you take breaks, make sure to leave your work station. That way you’ll know when you’re “allowed” to let your thoughts roam free, as well.

Deadlines are also useful here. This method helps keep your mind from wandering since you’ve got that looming deadline coming along.

If you can build your focus muscle, you will be able to take control of your internal distractions all the time. You learn more about building that muscle in Lifehack’s Fast-Track Class: Focus Like a Top Achiever.

Ultimately though, silencing those unwanted thoughts is all about getting some traction going. Instead of focusing on what’s happening internally, focus getting something done. Once you do that, you’ll see that all your thoughts go toward finishing your task.

7. Remove External Distractions

This tip is a bit more straightforward as it requires you to simply distance yourself physically from things that are causing distractions.

If the television is disrupting, turn it off or work in another room. If your kids are playing and yelling, try getting up to work before they wake up. If you keep checking your phone, put your phone on silent while you’re working.

It’s usually obvious what you should do, but you still shouldn’t overlook this piece of advice.

8. Skip What You Don’t Know

This is a tip I don’t see often enough. If you hit a snag in your work, then come back to it later as you learn how to not get distracted. Focus your attention on what you can do to keep working “mindlessly” at all costs. All this means is that you should focus on the easy parts first.

Eventually, you can come back to the more difficult parts, and hopefully by then it’ll have come to you or you’ll have built up enough momentum that it won’t break your focus if you work on it.

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9. Improve Your Discipline With Focus Practice

There are a few focus exercises you can do to improve your overall discipline.

The first one is meditation, which is basically the definition of focus in practice. It’s a great method for building focus ability, de-stressing, and giving you greater control over your emotions.

The second exercise is the Pomodoro method, which asks you to set a timer to track the time you spend on a task. These are basically “focus sprints,” and each one is followed by a solid break. Like real sprints, you’ll get better and better at doing them over time. Each interval improves your ability to stay focused when it matters, helping you learn how to not get distracted in the long term.

10. Manage Your Momentum

Momentum is like a discipline lubricant‒it helps ease the process of sticking with goals. That’s why I think it’s important that we never take true breaks from our goals; we end up losing momentum and relying on discipline to get back on track (not an easy thing to do).

This means each and every day, we need to do something significant to further our goals (yes, even weekends and holidays). And when I say “significant,” I don’t necessarily mean a big task, but rather, any task that brings us closer to our goals.

For instance, if your goal is to be a freelance writer, then write one single pitch on a weekend. If your goal is to get healthy, then go for a short, 5-minute walk, even on Christmas day.

The Bottom Line

Learning how to not get distracted is certainly easier said than done. Distractions exist in every corner of our lives these days, even if it’s in the form of a short beep generated from a notification. These kinds of distractions can seem minimal, but anything that pulls you away from your focus can get in the way of your productivity.

Don’t get distracted. Instead, use some of the tips above to win back your focus and overcome distractions. Your productivity will thank you.

More Tips on Staying Focused

Featured photo credit: Chase Clark via unsplash.com

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Reference

[1] The New York Times: Olympians Use Imagery as Mental Training

More by this author

Ericson Ay Mires

Ericson Ay Mires specializes in writing copy for self-improvement niches. He helps businesses sell their products with content and copywriting, so they can reach more people and improve their business.

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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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