Sometimes there's so much going on in your life, and the world, that you can't focus. What can you do when every time you sit down at your desk, you feel distracted? How can you get back to feeling focused and productive?
Feeling distracted and unproductive is something most people struggle with, because most of us are constantly bombarded by news alerts, text messages, and other interruptions. To overcome this and regain your focus, take the following steps:
Understanding the dangers of multitasking
Start by understanding the impact that distractions, like a constantly pinging phone or quick Twitter break, have on your brain. The cognitive cost of regaining your focus is high. Some research shows it can take 10-18 minutes to get the same level of attention back.
Allow for your emotional response, but stay in charge
Feeling overwhelmed can bring up a lot of emotions - frustration, anger, anxiety - that take a further toll on your productivity. Label your feelings and then ask yourself questions about them. "OK, I'm feeling angry, but who's in charge - the anger or me, the person having the emotion?".
Gather your attention
When you do find yourself distracted, "Pause, take stock, be aware that you're being triggered" - "Then switch the spotlight of your attention." This might feel easier said than done, but remind yourself that most of the things we worry about "aren't immediate existential threats.". To reconnect with the logical part of your brain, focus it on "something more immediate or visceral, like your breath." This isn't the same as trying to ignore the distraction. Make note of it, acknowledge it, and put it in a mental parking lot to think about later.
Rely on your values
Once you've gathered your attention, you can choose where to focus it. Concentrating on your values gives you a sense of control. "When you're overwhelmed, it feels like a lot of power and choices are being taken away from you.". If one of your core values is to be collaborative, focus on that. And consider how your lack of focus is affecting your sense of self. If fairness is important to you, how is your distraction contributing to your ability to be fair? If you're on Facebook for three hours a day, how fair is that to your team or your family?
Put up boundaries
Once you have more awareness about what distracts you, set rules for yourself. Spend time training your brain to stay on task.
(You can decide that you're going to get a certain amount of work done before you go on Facebook)
Choose whom you interact with wisely
Social contagion is real. When you go into an elevator and everyone is looking at their cell phones, so you start looking at yours. If someone next to you on an airplane buys candy - even if you don't know the person - you're 30% more likely to make a similar purchase. The same goes for productivity. If you have colleagues who are constantly distracted themselves, or who tend to pull you away from work, try to spend less time with them.
Give and get support from your colleagues
Instead of avoiding your distracted colleagues, you could try to encourage each other to stay focused.
When you tell someone else that you want to reform your ways, you're more likely to follow through.
Take care of your body
If you're tired and worn out, you're going to be more vulnerable to feeling overwhelmed. Get enough sleep and exercise. Take breaks, eat a healthy lunch, put your phone on silent, go outside for a walk.
Principles to remember
Do:
Use breathing to break the immediate cycle of anxiety and frustration with being distracted.
Think about how you want to act as a colleague and a leader and let that self-image guide your behavior.
Set boundaries around when you'll go on social media or check email.
Don't:
Fool yourself into thinking distractions aren't harmful to your focus - they have high cognitive costs.
Spend time with people who are distracted - you're likely to end up feeling the same way.
Neglect self-care - take break, eat healthily, and get sleep.
Sometimes there's so much going on in your life, and the world, that you can't focus. What can you do when every time you sit down at your desk, you feel distracted? How can you get back to feeling focused and productive?
Feeling distracted and unproductive is something most people struggle with, because most of us are constantly bombarded by news alerts, text messages, and other interruptions. To overcome this and regain your focus, take the following steps:
Understanding the dangers of multitasking
Start by understanding the impact that distractions, like a constantly pinging phone or quick Twitter break, have on your brain. The cognitive cost of regaining your focus is high. Some research shows it can take 10-18 minutes to get the same level of attention back.
Allow for your emotional response, but stay in charge
Feeling overwhelmed can bring up a lot of emotions - frustration, anger, anxiety - that take a further toll on your productivity. Label your feelings and then ask yourself questions about them. "OK, I'm feeling angry, but who's in charge - the anger or me, the person having the emotion?".
Gather your attention
When you do find yourself distracted, "Pause, take stock, be aware that you're being triggered" - "Then switch the spotlight of your attention." This might feel easier said than done, but remind yourself that most of the things we worry about "aren't immediate existential threats.". To reconnect with the logical part of your brain, focus it on "something more immediate or visceral, like your breath." This isn't the same as trying to ignore the distraction. Make note of it, acknowledge it, and put it in a mental parking lot to think about later.
Rely on your values
Once you've gathered your attention, you can choose where to focus it. Concentrating on your values gives you a sense of control. "When you're overwhelmed, it feels like a lot of power and choices are being taken away from you.". If one of your core values is to be collaborative, focus on that. And consider how your lack of focus is affecting your sense of self. If fairness is important to you, how is your distraction contributing to your ability to be fair? If you're on Facebook for three hours a day, how fair is that to your team or your family?
Put up boundaries
Once you have more awareness about what distracts you, set rules for yourself. Spend time training your brain to stay on task.
(You can decide that you're going to get a certain amount of work done before you go on Facebook)
Choose whom you interact with wisely
Social contagion is real. When you go into an elevator and everyone is looking at their cell phones, so you start looking at yours. If someone next to you on an airplane buys candy - even if you don't know the person - you're 30% more likely to make a similar purchase. The same goes for productivity. If you have colleagues who are constantly distracted themselves, or who tend to pull you away from work, try to spend less time with them.
Give and get support from your colleagues
Instead of avoiding your distracted colleagues, you could try to encourage each other to stay focused.
When you tell someone else that you want to reform your ways, you're more likely to follow through.
Take care of your body
If you're tired and worn out, you're going to be more vulnerable to feeling overwhelmed. Get enough sleep and exercise. Take breaks, eat a healthy lunch, put your phone on silent, go outside for a walk.
Principles to remember
Do:
Don't: