by Ellen Buikema

We live in a world packed with distractions. Our attention is pulled in various directions keeping us from getting our tasks done.

Distractions can have an adverse effect on our mental health as well, possibly stopping us from achieving our goals. While these distractions aren’t necessarily going anywhere, finding ways to deal with and overcome them can help you stay on track and better focused.

Identify the cause of your distractions.

It’s difficult to overcome distractions unless you know what causes them - internal (exhaustion, lack of motivation, non-stop thoughts, wandering mind, worry), external (environmental stimulations including clutter, your computer, noise, people, phone).

Internal distractions can be hard to avoid.

• Make sure you are rested and have eaten before attempting a task requiring concentration. Tired, famished brains are easily distracted!
• Use positive imagery to deal with anxiety and worry.
• Speaking with a professional for support with managing internal disturbances may be helpful for some.

For external distractions:

• Set aside a particular time or space and request not to be disturbed.
• Keep your phone out of reach during that time and only use it during defined breaks.
• If there are still too many distractions, consider a place where you know you’ll be able to work undisturbed, like the library.

Break distraction habits.

To break distraction habits:

• Develop new habits to rid you of distractions and keep you focused.
• Look at your daily habits, and then start weeding those distractions one at a time.
• Schedule the most important tasks first.
• Try starting work earlier, include exercise, or meditate.

Changing habits may seem like a simple thing to do, but it takes dedication to pull it off. Sometimes a minor shift, only one habit change, is all you need.

Declutter your environment.

There’s a lot battling for your attention, so it’s important to free yourself from the obvious distractions. When your mind or workspace is cluttered it is easy to feel distracted. Try organizing your desk, or simply clear it.

With notifications popping up on the screen when you’re trying to focus, it’s frustratingly easy to become distracted. Find your worst distractions and eliminate them.

To assist in building your distraction-free zone:

• Use a website blocker.
• Wear noise-canceling headphones
• Grab a carafe of coffee, and decide what you want to accomplish.

Set an artificial project deadline. (Lie to yourself.)

Do you have several hours to write an article? Set a timer for 45 minutes. A sense of urgency may produce surprising results. Changing a task into a challenge forces you to spend more attention and energy on that project because you’ve limited the time.

In this way, we can block distractions ahead of time, work with intention, and reclaim our attention. It’s harder to chase squirrels and fall down rabbit holes with a short deadline, even if it is artificial.

Take timeouts.

Whether you can stay focused forever or work better in shorter bursts, it’s good to know what task/break rhythm works best for you and go with it. Even short breaks can help improve focus. Take the occasional mental break to recharge your attentional resources.

Try taking several deep breaths and focusing on each one. When your mind wanders, bring your focus back to your breath. This is how meditation works.

There is no magical time limit needed for meditating. A few minutes may be enough. I’ve built 20 minutes of meditation into my morning routine. When I miss a day, I can feel the difference.

After focusing for however many minutes works best for you, take a break. Do something enjoyable that requires getting up and away from the desk. These breaks are part of your work day and should not be skipped. Breaks help you be more productive.

Recognize how distractions have affected your life and ability to accomplish goals. If you find yourself sidetracked by unimportant details, it may be time to place greater value on your time.

Be present.

Be fully in the moment. Staying involved in the present sharpens your attention and keeps your mental resources focused on what matters at the time.

Try this exercise to practice being in the moment:

• Close your eyes, take a few deep breaths, and then open them and really “see” where you are.
• How do the walls look? Color, texture, curved, straight?
• What noises do you hear? Human, animal, mechanical, wind?
• What patterns do you see? Color, shape, size?
• How many windows are in the room? Not just number. Do they make a pattern? Are they decorated?
• What about the floor and ceiling? Tiles, wood, old, new, color, shape?
• How many lights can you count? Color, shapes, size?

When you stop to truly observe your environment and take in everything around you, it's easier to be in the present.

Final thoughts.

Try book-writing software.

Are you a pantser or a plotter? People who write by the seat of their pants (pantsers) may prefer a looser, more flexible way to organize chapters, scenes.

People who meticulously plan their book (plotters) might want something more structured. Book-writing software may assist with your unique writing style.

Book-writing software may to help writers stay organized and on task, which is a good thing.

Accomplishing anything worthwhile takes time. Limiting distractions will help get you to your goals.

How do you limit your distractions? Do you use any website blockers?

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About Ellen

Author, speaker, and former teacher, Ellen L. Buikema has written non-fiction for parents, and The Adventures of Charlie Chameleon chapter book series with stories encouraging the development of empathy—sprinkling humor wherever possible. Her Works in Progress are The Hobo Code, YA historical fiction and The Crystal Key, MG Magical Realism/ Sci-Fi, a glaze of time travel.

Find her at https://ellenbuikema.com or on Amazon.

Top Image by Andreas Hoja from Pixabay