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Last Updated on January 21, 2020

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

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

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 Excel, or Office, etc.) 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 Youtube, 60 minutes gone. Before you know it, lunchtime has come and half the day is gone.

Does this seem familiar? Do you ever find yourself wasting your day?

Well 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 easily.

But before we move on to the tips, here’re some important notes you need to know:

  • Avoiding distraction is tough. You’re not alone when it comes to distractions. 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?
  • You were never taught how to focus. It’s funny how all throughout our school days we were never taught HOW to learn and be focused, even though that’s all we did. It was just assumed, and ultimately it was hit or miss on whether or not you ended up knowing how to do those things at all.
  • The tools to help master your ability to focus. Since everyone’s left to their own devices, it’s up to you to find ways to master your focus ability. That’s what these tips are for, so you can finally stay focused and on track with what we want to accomplish for ourselves.

So without further ado, let’s get started. 

1. Keep Your Vision and Goals in Mind

First things first, why do you even need to focus? Do you want to become a skilled guitar player? Do you want to write a novel? Do you want to start working from home?

Think about it.

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 by Focusing on 2 to 3 Important Tasks

If you have 20 tasks you need done everyday how effective do you think your focus ability will be? Terrible, right?

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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.

Focus on only doing 2-3 important tasks a day (even one is okay), 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 early.

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. This means as soon as you wake up, you’re already plotting how to do them.

So get up, use the bathroom, eat breakfast, and do it (Yes, BEFORE work is the best time to do it).

It’s tough, but waiting to do them only invites distraction to take over. Those distractions WILL come, and they will drain your willpower. This makes working on your goals harder to do, so don’t wait do work on your goals, do them as early as possible.

4. Focus on Only 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 FOREVER to do.

This will cause you to do one of two things:

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

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

So what should you do? Focus on doing a very small, minimum amount of work instead.

For example, which seems easier:

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Writing 200 words per day or writing a minimum of 2 sentences per day?

20 pushups per day or a minimum of 1 pushup per day?

The key here is to use minimums. Chances are you’ll push past them.

Eventually your minimum will increase, and you’ll slowly improve your ability to stay focused on the bigger tasks.

5. Visualize Yourself Working

I briefly mentioned in tip #4 that visualization techniques can hurt you more than help you sometimes. But there is a proper way of using visualization, and it’s by visualizing yourself actually WORKING (not as if you’ve succeeded already).

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

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 your 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.

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All you need to do is apply this process to whatever it is you need to focus on, just start with the smallest motion you need to do.

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 as well.

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.

Simple enough, right? 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 useful here also (use Pomodoro method for example, see tip #9). This method helps keep your mind from wandering around since you’ve got that looming deadline coming along.

Ultimately though, silencing those unwanted thoughts is all about getting some traction going. So instead of focusing on what’s happening internally, focus getting something done (anything!). Once you do that, you’ll see that all your thoughts will be about finishing your task.

7. Remove External Distractions

This tip is straightforward, just get away from things that distract you.

Is the television a distraction? Work in another room. Are the kids distracting you? Get up earlier and work before they wake up. Is the Internet distracting? Turn off the modem.

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. Focus your attention on what you CAN do, keep working “mindlessly” at all costs. All this means is that you should focus on the easy parts first.

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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.

9. Improve Your Discipline With Focus Practice

There’s 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. Think about it, you’re literally just sitting there doing nothing. It’s a great method for building focus ability, de-stressing, and giving you greater control over your emotions. You should definitely give meditation a shot.

The second exercise is the Pomodoro method. 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, so it’s more than worth your time to try this out.

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 everyday 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 get healthy, then go for a short 5 minute walk even on Christmas day.

Nothing big, nothing crazy, only stuff that is significant enough to contribute to the success of your overall goal.

More Tips on Staying Focused

Featured photo credit: Unsplash via unsplash.com

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Ericson Ay Mires

Ericson is a writer who shares about work and productivity tips on Lifehack.

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Last Updated on March 25, 2020

How Do You Change a Habit (According to Psychology)

How Do You Change a Habit (According to Psychology)

Habits are hard to kill, and rightly so. They are a part and parcel of your personality traits and mold your character.

However, habits are not always something over-the-top and quirky enough to get noticed. Think of subtle habits like tapping fingers when you are nervous and humming songs while you drive. These are nothing but ingrained habits that you may not realize easily.

Just take a few minutes and think of something specific that you do all the time. You will notice how it has become a habit for you without any explicit realization. Everything you do on a daily basis starting with your morning routine, lunch preferences to exercise routines are all habits.

Habits mostly form from life experiences and certain observed behaviors, not all of them are healthy. Habitual smoking can be dangerous to your health. Similarly, a habit could also make you lose out on enjoying something to its best – like how some people just cannot stop swaying their bodies when delivering a speech.

Thus, there could be a few habits that you would want to change about yourself. But changing habits is not as easy as it seems.

In this article, you will learn why it isn’t easy to build new habits, and how to change habits.

What Makes It Hard To Change A Habit?

To want to change a particular habit means to change something very fundamental about your behavior.[1] Hence, it’s necessary to understand how habits actually form and why they are so difficult to actually get out of.

The Biology

Habits form in a place what we call the subconscious mind in our brain.[2]

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Our brains have two modes of operation. The first one is an automatic pilot kind of system that is fast and works on reflexes often. It is what we call the subconscious part. This is the part that is associated with everything that comes naturally to you.

The second mode is the conscious mode where every action and decision is well thought out and follows a controlled way of thinking.

A fine example to distinguish both would be to consider yourself learning to drive or play an instrument. For the first time you try learning, you think before every movement you make. But once you have got the hang of it, you might drive without applying much thought into it.

Both systems work together in our brains at all times. When a habit is formed, it moves from the conscious part to the subconscious making it difficult to control.

So, the key idea in deconstructing a habit is to go from the subconscious to the conscious.

Another thing you have to understand about habits is that they can be conscious or hidden.

Conscious habits are those that require active input from your side. For instance, if you stop setting your alarm in the morning, you will stop waking up at the same time.

Hidden habits, on the other hand, are habits that we do without realizing. These make up the majority of our habits and we wouldn’t even know them until someone pointed them out. So the first difficulty in breaking these habits is to actually identify them. As they are internalized, they need a lot of attention to detail for self-identification. That’s not all.

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Habits can be physical, social, and mental, energy-based and even be particular to productivity. Understanding them is necessary to know why they are difficult to break and what can be done about them.

The Psychology

Habits get engraved into our memories depending on the way we think, feel and act over a particular period of time. The procedural part of memory deals with habit formation and studies have observed that various types of conditioning of behavior could affect your habit formations.

Classical conditioning or pavlovian conditioning is when you start associating a memory with reality.[3] A dog that associates ringing bell to food will start salivating. The same external stimuli such as the sound of church bells can make a person want to pray.

Operant conditioning is when experience and the feelings associated with it form a habit.[4] By encouraging or discouraging an act, individuals could either make it a habit or stop doing it.

Observational learning is another way habits could take form. A child may start walking the same way their parent does.

What Can You Do To Change a Habit?

Sure, habits are hard to control but it is not impossible. With a few tips and hard-driven dedication, you can surely get over your nasty habits.

Here are some ways that make use of psychological findings to help you:

1. Identify Your Habits

As mentioned earlier, habits can be quite subtle and hidden from your view. You have to bring your subconscious habits to an aware state of mind. You could do it by self-observation or by asking your friends or family to point out the habit for your sake.

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2. Find out the Impact of Your Habit

Every habit produces an effect – either physical or mental. Find out what exactly it is doing to you. Does it help you relieve stress or does it give you some pain relief?

It could be anything simple. Sometimes biting your nails could be calming your nerves. Understanding the effect of a habit is necessary to control it.

3. Apply Logic

You don’t need to be force-fed with wisdom and advice to know what an unhealthy habit could do to you.

Late-night binge-watching just before an important presentation is not going to help you. Take a moment and apply your own wisdom and logic to control your seemingly nastily habits.

4. Choose an Alternative

As I said, every habit induces some feeling. So, it could be quite difficult to get over it unless you find something else that can replace it. It can be a simple non-harming new habit that you can cultivate to get over a bad habit.

Say you have the habit of banging your head hard when you are angry. That’s going to be bad for you. Instead, the next time you are angry, just take a deep breath and count to 10. Or maybe start imagining yourself on a luxury yacht. Just think of something that will work for you.

5. Remove Triggers

Get rid of items and situations that can trigger your bad habit.

Stay away from smoke breaks if you are trying to quit it. Remove all those candy bars from the fridge if you want to control your sweet cravings.

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6. Visualize Change

Our brains can be trained to forget a habit if we start visualizing the change. Serious visualization is retained and helps as a motivator in breaking the habit loop.

For instance, to replace your habit of waking up late, visualize yourself waking up early and enjoying the early morning jog every day. By continuing this, you would naturally feel better to wake up early and do your new hobby.

7. Avoid Negative Talks and Thinking

Just as how our brain is trained to accept a change in habit, continuous negative talk and thinking could hamper your efforts put into breaking a habit.

Believe you can get out of it and assert yourself the same.

Final Thoughts

Changing habits isn’t easy, so do not expect an overnight change!

Habits took a long time to form. It could take a while to completely break out of it. You will have to accept that sometimes you may falter in your efforts. Don’t let negativity seep in when it seems hard. Keep going at it slowly and steadily.

More About Changing Habits

Featured photo credit: Mel via unsplash.com

Reference

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