Have you ever sat down to get something done and an hour later realize that you haven’t even gotten started? If so, you’re not alone. Distractions are surrounding us at all times, so it is important to not only learn how to avoid distractions but also learn how to successfully work with them.
When distractions arise, the best thing you can do is know the skills to most effectively refocus. This article will explain some of the science behind why we get distracted, useful strategies on how to avoid distractions as well as the best ways to refocus after being distracted.
Keep reading to learn all about how to avoid distractions and how to stop allowing them to reduce your productivity.
How to Avoid Distractions
Why Do We Get Distracted?
Our brains naturally allow distractions. According to this article, our brains constantly go in and out of focus without us even noticing it. Our brains were wired this way for our safety. During the time spent out of focus, your brain scans the environment for possible distractions. When you are in potential danger, it is important to be able to frequently scan your surroundings. When you are trying to get work done, it is important to be able to refocus your attention consistently.
Distractions can come from external or internal sources. The external sources are pretty straightforward. This could be a notification on your phone, a conversation next to you, or loud traffic outside the window. Whatever it is, there are typically simple solutions to avoid this type of distraction.
Distractions that come internally can be a bit more complex but don’t worry, there are still strategies to work through them. These internal factors can be caused by a lack of sleep, boredom, stress, and many other things. These internal factors will cause you to crave something more comfortable than what you are currently working on. It is important to understand that idea when you’re trying to avoid falling into the comfort of your distractions.
1. Identify Your Most Common Distractions
Determining your most common distractions is a great place to start when trying to improve your productivity. This will allow you to apply the most efficient techniques to avoid distractions. For example, if someone is often distracted by their phone, but not often distracted by the other items on their desk, it would be far more efficient to focus on minimizing phone distractions and less effective to focus on tidying up their desk.
The best way to start identifying your most common distractions is to become aware when you have transitioned your focus to something different. When you become distracted, you shouldn’t beat yourself up, instead look for a pattern.
What were you working on before you got distracted?
What room were you working in?
Were you listening to any music?
Was there a notification that grabbed your attention?
Answering these types of questions will help you find a pattern for what most often distracts you. In the beginning, it will help to quickly take note of these items. After a few days, you should look back at the notes and try to find some of the items that were most commonly recorded.
2. Manage Time Effectively
Effectively managing your time will help you stay on track. As I mentioned above, internal factors can push you to distractions, but an effective way to avoid this is through time management. This will give you realistic expectations when trying to complete each of your tasks.
For example, if you have unrealistic plans for the day, you may start to feel overwhelmed trying to complete everything. Using efficient time management will make you feel more confident in your ability to complete everything. This will reduce stress and therefore also reduce distractions.
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3. Reduce Notifications
Notifications are extremely common distractions but they are also very easily avoidable. I’m not saying you have to completely turn off your phone, but there are other ways to reduce your non-urgent notifications.
My favorite technique is using the unique do not disturb functions on the iPhone. Using this feature, you can set a specific time of the day for this function to turn on, for example, it can be enabled from 8 am-5 pm during the week and not at all on the weekends.
This feature also allows you to choose specific contacts or applications to allow notifications. This makes me feel more comfortable knowing that my closest friends and family can still reach me with this feature on. In addition, you can allow for calls to give you a notification only if they call you twice in a row.
4. Clean Up Your Workspace
Cleaning up your workspace will reduce possible external distractions. To start this, you should consider the patterns you have with distractions. If there are any items on your desk that lead to these patterns, you should find a new place for them.
If it’s something that you still want to keep at your desk, maybe try putting it in a drawer. This will remove the chance of it catching your eye to distract you.
5. Have a Plan
Having a plan has similar effects as having effective time management. In this case, having a plan will ideally keep you from getting bored. This is because as soon as you complete one task, you know exactly what is coming next.
To do this, you should make a plan for each day. Depending on how much time you have in the morning, you may want to make your plan the night before and simply review it the next morning. No matter the case, creating a plan will keep you more organized and will even allow you to get more done in a day.
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6. Set Daily Goals
Setting daily goals will help you stay motivated to avoid giving in to distractions. When distractions arise, it is important to recognize what has happened, and then try to refocus. Setting daily goals will keep you more focused on completing a set of tasks for the day.
Setting these goals is simple. Using your plan for the day, consider what items are non-negotiables in the plan. Your goal for the day should be to complete all of the non-negotiables you have planned. If you’re feeling extra confident, maybe you can add a couple more things to that goal.
{ Related Post: How to Stay Consistent to Reach Your Goals Fast: Step-by-Step Guide }
7. Sleep
Sleep will greatly help those internal factors that lead to distractions. There are so many negative effects to a lack of sleep and a very common one is a lack of focus. Lacking focus will lead you to find more distractions.
This is also a vicious cycle if you’re lacking sleep which leads to taking longer to finish tasks. Taking longer to finish your tasks may lead to going to bed late. With that being said, it is important to keep sleep as a priority.
To learn more about the science behind how sleep can affect your focus and cause more distractions, this article gives a very clear explanation!
8. Get Outside
Getting outside can be a great way to clear your mind. This will help reduce the internal factors causing distractions. This doesn’t have to be anything intense. Something as simple as sitting outside on your porch for 10 minutes or going on a walk around the block can be enough to reset and get back to work.
9. Allow Short Distractions
This tip might be a surprise to some of you. Sometimes, with controlled distractions, you will be more productive. It is important to set a time limit for your distraction and to stick to it.
It is also very helpful to have a plan for exactly what you are going to get started on once you refocus. You should not always give in to the temptation of distraction, but allowing some controlled distractions can actually be an effective strategy in reducing overall distractions.
Thank you for reading and learning about how to avoid distractions. Try out some of these techniques and comment below on how they are working for you!
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