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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 October 4, 2021

How to Stay on Task And Avoid Distractions

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How to Stay on Task And Avoid Distractions

It has become more challenging to stay on task and avoid distractions. Unfortunately, the great benefits of today’s technologies have also become the biggest enemies of focused action. The pandemic has, of course, made its own corrections in the way we manage our time, business, family, and life. Did you know that the time-tracking market will increase worldwide by roughly 21 percent by 2025?[1]

With more and more distractions appearing in our daily lives, it’s understandable that people keep pushing themselves to squeeze every minute out of the day. But only a few realize that outside distractions are fairly easy to avoid compared to our inner triggers.

Mistakenly, we blame only outside distractions, thinking that they mess with our ability to stay on task and make it almost impossible to avoid them. However, our inner triggers are what play the biggest role in focused and productive action. While external triggers are cues from our environment that tell us what to do next, inner triggers are cues from within us. For example, when we’re hungry, we are cued to get something to eat and so on. Understanding what kind of trigger is pursuing you to take certain actions will help you determine the best solution to stay on task.

While distractions are everywhere, it’s not impossible to minimize them. Distractions itself is a topic long, wide, and deep enough for a book at least. On Amazon alone, there are more than 9000 books with a “distraction” on the cover. This once again proves our need for solid tools, systems, and new approaches to help us stay on task and avoid distractions.

Here is my formula for you to stay on task. It is not your typical “turn off your phone” and “close your emails” type of list. This formula has been crafted over years of experience, research, and knowledge. It looks deeper than external pings, rings, and dings.

I aim to give you a different perspective on how you are managing your time, attention, and decision-making. If used with one mind and willingness to truly build a skill to stay on task, this formula might be just the right read for you.

1. Manage Your Attention Before Trying to Manage Your Time

We can manage our time better if we can manage our attention. Time management depends a lot on attention, focus, and flow management, rather than planning and scheduling. Although technical support is a big part of focused action, if we lack prioritizing and attentiveness, we will eventually waste time one way or the other and make it difficult for us to stay on task. Therefore, getting clear on our intention behind the task is crucial for staying on it and not getting distracted.

Do you want to be more productive and feel good about what you accomplish at the end of the day? Do you want to have time to learn a new skill, building a better service so you can create more impact? Do you want to protect yourself from distraction, unwanted information, and more wasted time? Whatever your reasoning, if you can focus, you can get more important things done in less time. In that way, the focus is the ultimate “productivity hack.”

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We all have the same 24 hours. But what matters more than the length of time you put into a task is the intensity of focus because if you have an intensity of focus, you can reduce the amount of time spent doing it to get the same or better results. Even if you’re not in a state of flow, focus helps you get more out of the day.

A study from the University of California at Irvine found that, on average, participants (who worked in the tech field) could only work on a project for 11 minutes before being distracted. What’s worse is that it took them more than 25 minutes to regain their focus.[2]

Focus keeps you productive. It’s what determines whether you do what you want to or spend the day distracted. But it goes much deeper than this.

Being focused allows us to choose the life we want to live, not just react to what’s happening around us. So, let me give you some ideas on how to increase your attentiveness. If you want to improve your focus, you have to do more than just make yourself pay attention. Focus is as much about what you’re paying attention to as what you’re blocking out because unfortunately, the world around us is incredibly distracting and it makes challenging for our brain to focus on a task.

Learn How to Take Control of Your Technologies

There is no escaping from technology, but we need to understand that it is here to serve us, not the other way around. Many of the default settings on our devices are set to take our attention away, and it’s up to you to change them.

Create a Focus-Friendly Work Environment

This plays a massive role in your ability to focus., yet most of us don’t think much of it. Getting rid of clutter, organizing your stuff so you don’t waste time trying to find things, avoiding outside noise and unnecessary interruptions are what will help you stay on task.

Stop Multitasking

If you haven’t heard it enough times already, multitasking is a myth. When we try to do more than one thing at a time, we’re just quickly switching back and forth between the tasks. This isn’t very efficient, and it makes us more stressed. Even worse, the more you multitask, the more your brain looks for more things to do at once. It’s like your training your brain to be unproductive. However, focusing on one task at a time rebuilds your focus, lowers stress, and can even make you more creative.

2. Declutter Your Mind as Well as Your Desk

Clear space creates a clear head. It increases productivity and saves us from distractions. But clearing your desk is very technical. It’s fairly easy doable and repeatable. If you have a system in place that you love, you would only have to declutter once, and then you would just follow your path where clutter gets thrown away regularly. This allows for constant rotation of creative energy giving you space to evolve.

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However, a tidy space actually can keep you on the task only for that long. It can give you only that much of a clear head and distraction-less space. While it immensely helps to shift the energy, it will not keep you distraction-less forever, and this is where your mindset comes in. The “clear space creates clear head” is only partly true.

Clear space gives us more clear mind for that moment, but this is not your long-term solution. If you would have managed to keep your workspace clean, clutter-free, you would still have thoughts. According to research, an average person has 6000 thoughts every day![3]

Will a decluttered space be able to help you with all of them? No! But this is where the mindset work comes in. No tool, tip, trick, or hack will be able to solve your timing or focus issues. Only you can do that because you are the one in charge of your time, your commitments, your schedule, your plan, and also your mind.

If you ever tried to meditate, you know that it takes time to clear your head from thoughts, calm the mind, and thrive in presence. And it is definitely one practice that can help you understand how your mind works. If you are having difficulty staying on task, then it’s time to look for the cause.

If you think that another great new productivity app will solve your problems and you will finally be able to stay on task, it will not support your long-term vision. Yes, it might help for a month or two, but then what? Are you willing to go back and search for other solutions while your to-do list keeps growing and your time freedom is non-existent?

It is great to start by decluttering the mind. Support it with decluttered space on your way to great focus and productive work. Ask yourself: What is blocking you from undivided attention? Have you ever thought that you could be keeping yourself busy to feel worthy of your income? It’s a clue to your limiting beliefs! Imagine if you could replace that with a success mindset, how would your focus increase? It’s taking one mindset block at a time and working through it.

3. Work on Your Pain

What does pain have to do with focus? We waste our time when we get distracted, and we get distracted all the time. Imagine how much you would be able to achieve if you would stay focused on the task for that scheduled time, commit to that task and get it done. Who knows? You might even finish it in half the time you planned.

But let me explain to you something about pain. We allow ourselves to get distracted because it’s our decision to check that ping, ring, and ding. We decide to focus somewhere else when that ring comes knocking. We make that choice because of the pain. We feel discomfort, and we all love comfort, right? Our natural way of avoiding pain and discomfort is what makes us lean towards distractions rather than stay on task. It’s worth looking deeper and understand what are the underlying issues that you’re trying to avoid when distracted.

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Working on that pain will help you stay focused and committed to even the hardest of tasks. If you’re committed to your growth in all areas, it’s up to you to stay on task even when you don’t feel like it.

I challenge you to look where that pain is coming from that causes you to get distracted. Find it, and let it go so you can be attentive, present, and focused.

4. Rewrite Your Habits

We are in charge of building our success habits, so what are you working on today to allow yourself to stay on task with as little effort as possible? Below are the most common distracting habits that probably have been creeping into your daily routine as well.

Stop Adding Things to Your To-Do List

To-do lists give you too much flexibility, too much freedom of choice, and too much space for procrastination to creep in. Everything you’re planning to do, schedule it in your calendar instead. Plan your tasks, and put timing next to every task. Like that, you will create space for important tasks, prioritize wiser, and won’t be able to overbook your time.

If you think about it, putting your tasks into your calendar creates well-deserved peace of mind, gives you much more freedom, and keeps you productive. You’re no longer overshadowed by your never-ending to-do list that keeps growing by minutes and never gets completed. Staying committed to your calendar is a part that can’t be avoided if you want to stay on task. If it’s on your calendar, you have already committed to doing it. You have already decided that something is important enough to get on our calendar, so it’s worth your focus.

Stop Notifying Yourself and Scrolling Your Screen

Checking notifications, emails, messages as they come in. That “beep” sound distracts you in a fraction of a second, but unfortunately, it takes much longer to get back into your creative flow after an innocent “I will just quickly check-it might be urgent.”

For better productivity, you should set certain times when you allow yourself to check emails and it should not be more than twice a day. Seriously, it is enough times (I’m talking from experience). Scrolling through social media is nothing new, yet it still is the biggest time-waster. You get sucked into random posts only to realize that another 20 minutes have passed without creating results for your future. Mind your own business (literally), and create before you consume.

Stop Acting Like You’re Superhuman

Multitasking is not an admirable ability, it’s destructive behavior. You have probably heard about it, but let me remind you again: trying to do more than one thing at a time diminishes your productivity. The human brain simply isn’t designed to multitask. Your brain slows down as it switches between tasks, which takes more time and makes you less efficient.

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Focusing on one thing at a time will make you more effective. If you’re taking too many breaks, you end up lingering and not getting your focus back. Schedule your break to keep yourself in check and focused. Too many breaks lead to more wasted time. Oftentimes, it means working when exhausted. All it does is create more exhaustion and more mistakes. You may also end up facing burnout.

Do yourself a favor and make sleep a priority. The time you spend resting will pay off when you’re awake and ready to take on the world. Once you are clear on what wasted your time, create a to-don’t list to get clear on things you know you should not be doing.

5. Find Traction

We are used to thinking that the opposite of distraction is focus—where we are fully present, attentive, and focused on what it is that we are doing. But the opposite of distraction is actually “traction,” and traction from Latin is an action that pulls you towards what you want to do. So, distractions are actions that pull you away from what you want to do, and tractions are actions that move you towards what you want to do. This means that any action can be either a distraction or traction depending on what you intend to do with your time.

There’s nothing wrong with scrolling through your Facebook feed, watching YouTube videos, or playing a video game, as long as that’s what you intend to do. It’s when you do things unintentionally that you get into trouble. When you get pulled away from what you need to do to avoid discomfort, to avoid that hard work or that pressure dealing with a specific task, that’s when you allow yourself to get distracted.

So, if you’re asking if it’s possible to avoid distractions, the answer is yes. But you don’t want to do it! You want to notice these moments of discomfort and understand what causes you to get distracted. What are you trying to avoid? Why are you letting yourself get pulled away from things that you need to do?

If we dig deeper, we can see things for what they are, including ourselves, our believes, our thoughts, and anything that sabotages our focus without us realizing it.

Final Thoughts

Distractions are a very wide range of things. They are everywhere, looking for you to bring your attention to them. The good news is that you can stay on task if only you choose to. You are in charge, and now that you have a better insight into your triggers, it will hopefully allow you to get less distracted and more focused.

No matter what your distractions are, you are in control of your time, what you do with it, and where you spend it. Be sure to keep that control in your hands.

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More Tips on Improving Your Attention

Featured photo credit: Surface via unsplash.com

Reference

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