How to Stay Focused When You’re Driven to Distraction

All the advances in technology in the last generation have done nothing to improve our ability to focus. In fact, we’ve never had more distractions, and it’s never been easier to get sidetracked.

Our smartphone and tablets are seemingly designed to keep us engaged when our focus should be elsewhere. “They provide fleeting hits of dopamine through notifications, likes, and messages, keeping us in a constant cycle of seeking digital validation,” says Zelana Montminy, a psychologist and the author of Finding Focus: Own Your Attention in an Age of Distraction.

We like to believe we can multitask and that these distractions don’t have a downside. But research shows otherwise: multitasking results in more errors—potentially dangerous ones—longer completion times, and increased stress.

8 Habits to Help You Find Your Focus

1. Look after yourself.

“You need to prioritize foundational habits like sleep, hydration, and physical activity,” Montminy says. “You could try all the mental health hacks in the world, and you’re not going to get anywhere if you’re not sleeping well and not hydrating.”

2. Create a routine.

Establish “focus rituals,” or signals that tell your brain it’s time to concentrate. Silence notifications or put your phone away when you’re doing work that requires your entire focus.

3. Train your brain.

Surround yourself with visual reminders of daily goals. This can be as simple as writing out a list of your tasks and placing it where you can see it throughout the day.

4. Harness your emotions.

“People who feel more positive can actually focus better, do more, and be more creative,” says Gloria Mark, professor of Informatics at the University of California, Irvine. To guide your behaviour, start with envisioning your desired emotional state. If you start the day by picturing the satisfaction of a job well done, you can create a “neurobiological roadmap” that will sharpen your focus and help your reach that goal.

5. Break unconscious habits.

When you have the urge to interrupt work, ask yourself why. Mark says you should observe your mental processes as they unfold. “It’s like slapping yourself awake and saying, ‘Pay attention!’” Are you avoiding challenging work or getting tired? This effort can transform an unconscious habit into a deliberate choice—and then you can choose to remain focused.

6. Know your rhythms.

We all have peak focus times, which are part of our natural circadian rhythms. Keep track of your energy and concentration levels throughout the workday, and if you can, schedule demanding tasks for when those levels are highest. You are less likely to be distracted during peak cognitive times.

7. Practice active listening.

It’s extremely easy to lose focus during meetings, such as a daily safety briefing you’ve heard before. “We’ve become accustomed to not being present with each other,” Montminy says. Try to tune in, maintain eye contact, and ask thoughtful questions.

8. Give yourself a break.

Replenish your attention reserves by taking your scheduled breaks. “We tend to pack our days with tasks,” Mark says. “We don’t realize we have to build in time for when we’re not working that will help us refuel.” Always take your scheduled breaks, and remember that a true break helps you reset and recover.

Source: hbr.org

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