How to Stop Distractions from Derailing Your Plans

Let’s face it. Distractions are a productivity killer. Work, no matter what work you do, can be stress-inducing. Even when you’re working on something you love, there are moments in the middle of a routine task that aren’t very exciting. This is the perfect time to find a good distraction. At this point chances are you’ll take the bait and lose focus as soon as you hear that familiar *ding* from your phone or computer.

If it feels like you’re constantly getting pulled off focus, you’re not alone. A research study conducted at London’s Institute of Psychiatry followed 1,100 people and showed that constant distraction at work can impact concentration even more than marijuana use. Email was found to be the worst culprit, with over half of study participants claiming to respond to emails as soon as possible, if not immediately, and 20% said they have responded to an email during a meal or social event.

“Sometimes entrepreneurs, successful people, need to put their blinders back on. They’re losing their day to distraction, to faulty obligations.” ~ Brendon Burchard

Psychologists attribute several factors to rising distraction and the consensus is that technology plays a role in our distracted lives. The sheer volume of information we take in every day has increased substantially and now comes at us from multiple sources that are always-on, leading to less downtime and lost focus. There’s always something tugging at your mind at any given time. Between our phones, the internet, email, and social media, productivity doesn’t stand a chance. One study found that workers were able to focus on a task for about 11 minutes before encountering a distraction. It took the same workers an average of 25 minutes to get back on task after being interrupted. When you look at the numbers it makes you wonder how anyone ever gets anything done.

So, You want to increase productivity and minimize the distractions that interrupt your day, but you’re not sure where to start. Fortunately, productivity experts have been researching this question for some time and they agree that there are proven ways to combat distraction and regain focus. I have used and recommend their suggested practices. Here are some of my favorite ways to triumph over distraction:

1. Be clear on your goals and mission: It’s a lot easier to reach your destination when you’ve got a roadmap to get there. If you don’t have clear goals and an understanding of why you’re doing what you’re doing, your mind is more prone to distraction. Without a focus, any diversion has the potential to pull you off the path and lead you away from your goals. Written goals and having daily steps to reach them can help keep you on task.
2. Identify your biggest distractors and take steps to minimize them: Do you find yourself picking up the phone every time you hear the familiar ding of a text message coming in? Do you feel compelled to check Instagram or Facebook 20 times a day? Do you race to answer each incoming email the moment it arrives? Increase focus by silencing your notifications, put your phone out of reach during periods you need to focus, and close your email application. The work won’t go away and the people you need to reply to are usually not expecting an immediate answer. You are also likely to provide a better thought out answer when not reacting in a rush to reply.
3. Sustain Your Momentum: Create optimum conditions for productivity. Make sure you schedule a few 10 to 15-minute breaks into your day to recharge and refocus. Close your eyes and meditate, make sure you are getting enough rest each night to avoid fatigue, and make sure you’re feeding your body with healthy foods and supplements to stay sharp and head off brain fog.
4. Clear the clutter: It’s hard to stay focused when you’re surrounded by clutter and disorganization. Have a dedicated work area and keep it clean and clear of piles of random papers, post-it notes, and office supplies. Invest in a desk organizer and keep the materials you need to work with in an easy-to-access area, so you don’t have to rummage or hunt them down, losing valuable time every time you need them.
5. Plan your day/use your calendar: Use a planner or calendar to schedule priority tasks during the times of the day when you’re least likely to be interrupted. Think of this as an appointment you make with yourself and hold that time sacred. Create one-to-two-hour time blocks to focus exclusively on key tasks without distraction. During your block time avoid phone, email, and social media distractions by closing apps or silencing notifications.
6. Win the morning: Take advantage of the opportunity to start early. Working on priority tasks before much of the world wakes up offers a distraction-free head start to get ahead on important projects. Develop a morning ritual to kick off each day so you feel motivated and focused right from the beginning. Starting the day with 5 or 10-minutes of meditation, writing in your planner, or enjoying a cup of tea are ways to create a morning focus ritual. When you win the morning, you win the day.
7. Avoid a procrastination situation: Big projects or important tasks can be overwhelming, and you may feel comforted by putting them off, especially when a deadline is further out in the future. That Netflix show is calling to you invitingly for a little binge watch session, and why not? You’ve got time, right? Here’s the thing… Time passes quickly. Hurrying to deliver a project at the last minute is incredibly stressful, and the quality of your finished product becomes compromised in the rush to meet deadlines. Avoid the stress that comes from procrastination and tackle your big, ugly projects first. You’ll thank yourself later.

There’s no denying that we live in a time where distractions are becoming more frequent and if we’re not careful, the constant interruptions to our day can dominate our time and focus, leading to missed deadlines and poor work quality.

“Productivity is never an accident. It is always the result of a commitment to excellence, intelligent planning, and focused effort.” ~ Paul J. Meyer

We know technology plays a key role in the constant interruptions that bombard our days, leading to distractions that are always-on and at our fingertips. Half the time we don’t even think when we pick up the phone to respond to a text or social media notification — the habit has become so ingrained in us that it’s become an automatic response.

The good news is that no matter how much potential for distraction exists in your life, there are proven tactical steps you can take to block distractions and regain focus. Don’t let the interruptions stress you out. Instead, put them in their place by taking ownership of your time and attention. Use the 7 tools above to help you focus, so you can stay on track in pursuit of your goals and dreams. Distraction doesn’t have to win.

Originally published at https://www.kailynsarros.com.