It’s easier to fix something when you know how it works. And the same goes for when we are trying to concentrate but can’t seem to focus, getting distracted when we are trying to do something. And so, the techniques to stop getting distracted that I am going to show you today are rooted in why and how our mind gets distracted from the task in hand.
3 Techniques to stop getting distracted
The first technique is about when we can’t seem to focus no matter what, or getting distracted with what we feel like doing. The second one is about prepping our surroundings for max focus. And the third one is a simple exercise to get more efficient at focusing.
1. Can't seem to focus
Whether there’s a tight deadline or not, sometimes it just feels too tough to stick to the task in hand. And even though it might feel impossible for certain things, the solution is to make what you need to do engaging and fun.
It can be done and let me show you how.
What to do -
Here’s what you do. Break up what needs to be done into tasks one leading to another… just like different levels in a game. Assign points for every task done on time, done after time, or however you like it.
You can even use something that’s distracting you, as a reward for finishing something on time. Gamify it to make boring tasks more engaging and to make the tough ones easier to handle one small step at a time.
Why it works -
There are a few main reasons why it works.
- Our ability to focus starts dwindling at around the 20-minute mark. So, breaking up the task keeps our working time usually within this range. But if it doesn’t, now that you know, you can plan the mini goals accordingly.
- When we achieve one small goal, it releases dopamine in our brain, which gets us all charged up for more similar goals. In other words, it helps us stay motivated to keep taking action, and not get distracted or sidetracked.
- We get distracted either when what we are doing is too boring, or hen it’s too tough and we have a sneaky feeling that the end result might not be to our liking much. And as an avoidance mechanism, we start getting distracted with other things that make us feel more in control. So, breaking up the task in small chunks gives us that same feeling of being in control because now the problems are smaller and so seem far more manageable.
2. External distractors
Sometimes it’s tough to focus on what we are doing because of the noise, people around us, or just distracting things going on everywhere. All these external things scatter our focus. And so, to stop getting distracted we have to know how to manage these well.
Technique -
Level 1
What to do:
It helps to clear up the space we are working in, removing everything that’s not relevant. Like finding a more distraction-free space to work if possible, or use noise-cancelling headphones, may be even mute the notifications on our phone & computer for the duration we plan to work.
How it works:
According to an article in the Journal of Neuroscience, when there are too many things jostling for our visual attention, it limits our ability to focus and process information. So, a more streamlined environment helps us to stop getting distracted with passive distractions.
Level 2:
What to do:
Make all the things that might distract less handy. That’s why to avoid checking my phone every few minutes, I keep most of the apps with a desktop version on my computer because it’s less handy than the phone and so it distracts me less frequently.
How it works:
This level is based on the idea of making it tougher to indulge in the distractions so that we keep working on the right thing. |It’s a situation support method suggested by Dr. Brian Wansink in his book Slim By Design where we remove all the unhealthy snacks from counter tops, replacing them with healthy snacking options like fruits or nuts to manage weight better.
For the 3rd level of this strategy and also the third technique (attention training exercise). watch the video at the top.
What is your go-to technique to avoid getting distracted when you are trying to concentrate?
