There never seems to be enough hours in the day. We have a big list of tasks to complete, but instead of shrinking our list gets bigger.
But why is this?
One reason is because we put off doing what needs to be done. This is procrastination, and one of the main culprits of this is: we’re easily distracted.
It would be great to achieve more, to be more productive with our time. Time which would otherwise be wasted on unproductive distractions.
So, let’s understand what a distraction is, why it’s bad for us, how we’re so easily distracted and ultimately how we eliminate distractions.
So what is a distraction?
It’s doing something else instead of what we should be doing. A distraction steals our focus.
We know we’re easily distracted. I used to get easily distracted, it takes zero effort to become distracted. But what we neglect to consider is the amount of time it causes us to waste.
Distractions come in all guises, whilst I’m typing this there are many potential distractions. I’m sure you can relate, for example:
Technology notifications
Emails and news notifications popping up on my laptop. The constant buzz or ping coming from my phone – social media and text message notifications.
Environmental noise
Overhearing and being distracted by conversation, the dog barking or noise outside of the house.
A disorganised workspace
Working on a small desk which doubles as a dumping ground for various items. Losing notes amongst the clutter distracts from the task.
Everyday household errands
That pile of washing which needs putting away or a general tidy up which needs doing.
Feeling hungry or thirsty
Making a sandwich which can result in a lengthy lunch break or a pop to the coffee shop for a pick me up.
Browsing the internet
This is always at our fingertips, research for this blog could have led me to distraction. Even looking up a word can lead to distraction.
These are just a few examples I’ve experienced working for half an hour on my laptop. You’ll know what yours are and the impact on your productivity. What you may not realise is the impact they have on your quality of life.
Why are distractions so bad for us?
A distraction is our excuse to stop doing something. A task we need to do, which undone leads to a consequence of some type.
When we’re doing something exciting and interesting, any distraction would have to be big to steal our focus. However many essential tasks we need to complete are mundane and time consuming.
Here are three examples which I’ve noticed from personal experience:
Distractions become habitual and ruin our ability to focus
If we break our focus on a task to check for example social media we start to create a habit. Each time we hear a ping from our phone we stop what we’re doing. We lose focus and create a bad habit.
This impacts on our ability to focus for reasonable periods.
If I don’t turn off the notifications on my phone I’d be repeatedly be checking it. Indeed, turning off notifications was a solution to a bad habit.
A decrease in efficiency and an increase in making errors
Distractions can decrease our efficiency because they take us away from our work. As a result the time we spend on tasks reduces. We’re also no longer task focused.
This means we’re more likely to make silly errors. Moving our attention from one task to another is fine when we’ve earned a break.
However, it’s not useful when we need to concentrate and pay attention. It also becomes easy to lose our train of thought and we lose track of what we’re doing.
Stress and anxiety results from allowing ourselves to be distracted
Losing focus, being less efficient and making errors will result in stress. We may be working on a personal or work task but whatever errors we make will have consequences.
If the errors are caught early it may just be a harsh word from your boss or a roll of the eyes from your partner. However, if left undiscovered they can have severe financial or reputational consequences.
Furthermore, small errors can compound. For example, if a business accountant were to make a small mistake, it could be corrected or may even go noticed and have no impact. However, many small mistakes can result in financial penalties or job loss.
A distraction can be positive, if used in the right way. Such as having a break from a study or work session or having a breather to collect your throughs and clear your mind.
But when distractions become constant and habitual they disrupt your ability to complete tasks efficiently and accurately.
How come we’re so easily distracted?
We’re so easily distracted because we’re human beings. Although being self-aware and civilised we’re still wired to survive in a very different environment.
Interesting, novel and unexpected things distract us
Evolution gifted us with survival instincts, one of which is to pay attention to interesting, novel and unexpected things. But this doesn’t translate well for the modern world.
When a task is mundane it doesn’t take much to draw our attention away from it. A car pulling up outside your house, the notifications on your phone. The list is inexhaustible.
The prevalence of technology in our homes means there’s always something interesting, novel or unexpected at our fingertips.
Our power of attention is challenged beyond its limits
We have a limited attention span. When engrossed in a task, a distraction annoys us, because we want to get on with the task in hand.
However, when a task is boring or seems unimportant our attention is easily lost by a distraction. Our brain only provides us with the ability to attend to one task. Therefore, because we’re easily distracted our attention strays to something more interesting.
We don’t know ourselves well enough to stay focused
Our day is made up of certain biological rhythms. One of these is the circadian rhythm, this is our natural wakefulness and tiredness over a 24 hour period. If you pay attention to how you feel throughout the day you’ll discover your own rhythm.
By recognising when you feel tired and alert you can best eliminate distractions. During wakefulness you’ll have more resolve to ignore distractions and get on with tasks.
Also, what you eat in combination with your biological rhythms will help you know the best time to have that coffee or snack.
A formal diagnosis hasn’t been made of something you suspect
Because our brains are all wired differently, we all respond to the environment around us differently. One person may concentrate on a task for a solid 30 minutes whilst another lasts a minute.
This isn’t always to do with bad habits, environmental distractions or our untrained attention. It can be caused by how the brain functions.
An example is Attention-Deficit/Hyperactivity Disorder (ADHD). Thankfully this is something that is recognised in the school system and early childhood.
The earlier it’s caught the earlier adaptions can be made, those suffering from ADHD are likely to be very easily distracted. Additionally, they may be distracted by something people without ADHD will easily ignore.
We battle with distractions, but our biology, environment and habits all contribute to challenge us to stay focused. Therefor we understand that our biology means we’re easily distracted.
We can’t change our biology and brain structure. However this knowledge empowers us, we know why we react to distractions. This means that we’re accountable for the way we manage our time and focus.
Nature can’t be used as an excuse, because we do have the ability to change how we react to things. This is good news, we’re not fighting a losing battle. There are many things we can do to improve our productivity.
How to eliminate distractions to achieve more
Identify what distracts you from your work. If you’re not sure, keep notes for a week, note down anything which takes you away from what you’re doing. When you’re done, you should have a good idea of what you need to do.
Here are a number of techniques to help you be more productive and eliminate distractions:
#1. Work in a peaceful, noise free environment
This is not possible for many of us, but we can work around it. I find that when doing complex tasks any noise distracts me, to a point where I can’t think clearly.
So, when I need to concentrate I use earplugs. Headphones with music is a good alternative, personally I find music too distracting. But some noise cancelling ear buds can reduce environmental noise.
#2. Declutter your workspace to stay focused
Clutter is annoying, distracting and can be time consuming to deal with. Visual clutter disrupts out ability to think clearly, so organise it or put it away.
Clutter on your desk or in your workspace can disrupt the flow of work, for example when you can’t find information essential to the task. Also, searching for information can lead you to become distracted by something else.
Living and working in a clutter free environment is great for your own wellbeing and is easily achievable. Declutter your home and reap the benefits.
#3. Set boundaries for family, friends and colleagues
It’s reasonable that you ask friends, family or colleagues to give you a bit of space when you need it. Be sensitive to their needs and be honest, tell them why you need a distraction free period.
In our house this always goes down well because it means I relinquish control of the TV remote. Well, at least for a few hours.
You could set up an email response to say you’re currently busy or put a note on your office door. If for example you’re studying, tell people you’re going to study for a certain amount of time and you need to concentrate.
#4. Manage the technology you have around you
This is a simple one, but probably the hardest to avoid. We’ve become used to constantly looking at our phone.
It’s ideal to turn it off and put it in another room, otherwise turn off notifications. Also, turn off notifications on Alexa and your laptop if practical, reduce any interruptions from technology.
Make it harder to be distracted on your laptop by deleting games or making them inaccessible during work time. Use ‘Do Not Disturb’ on gadgets, set it for a few hours or leave it on until you’re done.
#5. Plan your time to allow essential breaks
The Pomodoro technique is great when studying or for completing any task. It involves breaking up your time into short periods, such as 30 minutes. After 30 minutes you have a short break, maybe 5 minutes, then crack on with the task again.
This sort of planning allows you to have a break, leg stretch, coffee or healthy snack.
#6. Break the task down into smaller chunks
We become easily distracted when a task is overwhelming, we welcome and look for a way out.
Break the task down into smaller tasks which are more easily achievable and less overwhelming. The Pomodoro technique is great for this, provide a time slot for each task, have a short break then repeat.
#7. Work on improving your focus and attention
Mindfulness is a great technique for building up your resistance to becoming easily distracted. It involves the practice of being present in the moment. A simple technique is to be aware of your breath for a few minutes, concentrate on the inhale and exhale.
Maintaining this awareness helps build up your ability to stay focused. You can build on this by finding other ways to practice mindfulness, methods you enjoy, which suit your lifestyle.
#8. Set clear goals to manage your time and motivation
Having a goal means that you know what you want to achieve. There are many techniques for goal setting.
For smaller tasks simply write down what you want to achieve, the time period in which you want to achieve it and how you’ll know it’s achieved. This will make all the difference for maintaining focus and resisting distractions.
#9. Concentrate on a single task, no multi-tasking
The concept of multi-tasking is attractive, getting lots of things done all at once. But this is an illusion, it’s not how our brains work.
The only productive way to get stuff done is concentration, be single minded and get one task done at a time.
Multi-tasking only gives you more opportunity to become distracted, tired, stressed and you’ll make mistakes.
#10. Know yourself, when and why you get distracted
Keep a note of when you get distracted and what distracted you. This will identify the times you’re weakest throughout the day and what distracts you. For me personally I find its post lunch and about 4pm, these are the times I find myself feeling tired and easily distracted.
Know your brain, if you feel the need, see a therapist or doctor, you may have Attention-Deficit/Hyperactivity Disorder (ADHD) or other condition which makes it difficult to remain focused.
#11. Free your mind from distractions and worries
If you have a task at the back of your mind, nagging away, get it sorted. For example a common mundane task like getting the car serviced. Rather than let it distract you, get it booked. This allows us to concentrate on more important things.
Be organised with all the chores and minor tasks which need doing. Free up your mind and put them on a to-do list or schedule them in a calendar. This saves you worrying and being distracted.
Self-awareness and reflection will help you identify what distracts you. Above we have some useful methods to reduce distraction and build up your resilience to them.
However, you’ll have to put the work in and discover the best method for you. We all have very different lives, we live and work in different environments around a variety of people. So make the changes that suit your lifestyle and circumstances.
In conclusion to eliminate distractions…
The conflict between productivity and distraction is ongoing. The world we live in is provides more and more ways to be distracted. However, we can empower ourselves to become more focused and more productive.
Recognising that distractions exist, identifying what they are and then eliminating or reducing them will make us more successful. As a minimum it will give us time back, time in which we can do constructive and worthwhile things.
But don’t worry if you have lapses, we’re all human, we get tired, bored and unmotivated. It’s not a problem to give in sometimes. But try not to get back into bad habits.
The journey to eliminating distractions and achieving more is a personal one. What works for one person will not work for another. But awareness leads you down the right path, eliminate distractions and put an end to procrastination.
Embracing positive change empowers us. Do not let the outside world take control of you. Let’s fulfil our potential, and live a more purposeful and satisfying life. Good luck.