Why should we avoid distractions?
A distraction is not a new phenomenon. Humans have always been distracted by their natural environment. This is part of how our brain evolved, so we can shift attention when danger arises. Children crying, animals walking in the forest, those are examples of external triggers that catch our attention.
So what’s the big deal about distractions?
As the digital world accelerates, new distractions arise. An amount that is excessive and beyond our ability to contain. Think back to the last time you started doing one thing and ended up flowing into another without even noticing. I’m sure it’s quite familiar.
In the digital age, everything is getting busier and faster. Digital interfaces are capturing our attention. Beeps and alerts constantly inform us of things we don’t need to know. certainly not now. We are exposed to an excessive amount of information and stimulation on the Internet. Our work and study environments often do not support our need for quiet and distraction-free spaces. In turn, this makes it difficult for us to succeed and generate value.
In order to maintain the peace of mind needed to be productive, we need to learn how to manage our attention. We need to learn how to avoid distractions in this complex world.
The purpose of this article is to provide you with everything you need to know about how to avoid distractions. This is in the hope that you too will be able to regain a sense of control over your life and enjoy your creativity.
Let’s start with first grade. What are distractions?
Whenever our conscious attention is diverted from what we choose to focus on, it becomes distracted. When distractions steal ever-increasing amounts of our attention, we lose our ability to focus on what is meaningful to us.
Distractions on a daily basis prevent us from working, learning, or creating smoothly. We have forgotten how to pay focused and continuous attention, something that is essential for success.
It is impossible to reach our vision when our mind is constantly shifting with the wind.
I think we got it. Let’s clarify what distractions are.
External distractions | Internal distractions
Throughout this whole discussion about distractions, I found it very helpful to differentiate between distractions of external triggers and distractions of internal triggers.
Let me explain.
Distractions caused by external sources are easier to identify, and they may also be called sensory distractions since they are caused by things we perceive with our senses (noise, flashes, etc.).
Those interruptions can be made by colleagues and bosses who don’t respect uninterrupted, continuous attention, or the many beeps of notifications from our apps.
There is nothing worse than Push notifications, those messages that arrive directly on our smartphone screens and flood us with unimportant information. Social networks and instant communication tools, in particular, are designed to manipulate our emotional and cognitive tendencies, to get us engaged (even when we should be doing something else right now).
Internal distractions can also be called emotional distractions since they originate from our inner world in the form of emotions, thoughts, and sensations. These prevent us from concentrating calmly on the present moment.
Physical sensations such as hunger or thirst, as well as thoughts about things you should be doing, can also serve as distractions, along with uncomfortable emotions such as guilt, anger, or frustration.
Practice is the best way to avoid distractions
Eliminate external distractions
Technically, this is the easiest part. However, many users will initially feel withdrawal symptoms. It’s really not complicated – we weren’t meant to live in a digital world that constantly attempts to distract us. Getting rid of all those beeps, flashes, and vibrations that cause our attention to wander is the most effective and simple antidote.
It involves a variety of possible actions, from a disabling push notifications to hiding the Facebook newsfeed with a simple Chrome extension.
Elimination of external distractions is a major part of digital minimalism.
From multitasking to single-tasking
It’s a myth that you can juggle several tasks at the same time and get adequate results. Honestly, I don’t know how we ended up believing this is possible.
Certainly, there are gray areas worth considering. If one of the tasks is done automatically and out of habit, then it might be possible. But by and large, attempting to perform several tasks at the same time with a reasonable cognitive demand is doomed to fail.
Studies show that the average worker works on a task continuously for three minutes before moving on to something else (mostly digital interruptions). Usually, it takes him an average of 20 minutes to return to what he was doing.
The answer? Moving beyond multitasking.
Read more about The Multitasking Myth
Take a break from distractions
I’m about to make a point that may seem trivial to some of you, but it’s not.
What does it mean to take a break?
The strategy can be implemented in several ways. Choose a time at the end of the day, or a weekend when technology is not allowed. A place where unmediated communication and quiet time outdoors is encouraged.
As part of our regular workday, we can switch between tasks that require a high cognitive effort and scheduled breaks to recharge.
A break isn’t just about what we don’t do. It is also about what we do. Things like walking, breathing deeply, listening to music – can all help us recharge.
A time management plan
The appropriate behavioral response to distractions is time planning. It is true that if we are referring to distractions that originate internally, it is appropriate to address the root cause as well. However, as someone with holistic tendencies, I always strive to do both.
By planning our time, we increase the chances to get things done. It is more likely that external and internal stimuli will dominate us when we act spontaneously and use our time randomly.
Allowing ourselves time to browse social networks and check our emails and WhatsApp messages can neutralize their powerful attraction. As a result, we can avoid distractions more easily when we are working on tasks that require concentrated cognitive effort.
I highly recommend experimenting with a simple to implement and incredibly effective approach called Time Blocking.
Read more about Time Blocking and how you can use it to manage your time
Distraction Journal
In the course I teach, I use a distraction journal as one of my favorite tools. The idea is very simple and similar to journals used for behavioral and nutritional changes.
The idea is very straightforward – over a few days, write down what distractions you encountered during a normal day, what triggered them, and what the triggers were (for example, a phone alert, hunger, frustration, etc.).
At first, this simple yet powerful little exercise might seem cumbersome. But it doesn’t take long until it proves its effectiveness. You will begin to recognize patterns of distraction and attention that you had never noticed before.
In my case, I discovered that when I’m writing an article like this, I reach a point of cognitive overload, which automatically sends me to Facebook. As I discovered this threshold point, I gradually learned how to contain the load and to choose distractions that did not interfere with the flow of good work. For me it was a walk in the open air before returning to my task.
Mindfulness
It is impossible to discuss attention and how we maintain it without discussing mindfulness.
Mindfulness is the practice of paying attention to your thoughts and feelings in the present moment, without judgment. Our mind’s tendency to jump between thoughts is not a modern phenomenon. Buddhists consider escape from the here and now an integral part of human suffering.
Considering everything we’ve discussed so far, the reckless tendency of the mind has been further aggravated by the digital revolution.
Through mindfulness we can maintain a high level of presence in our daily lives. This enables us to work, learn, and develop with a strong sense of connection and flow.
Creating a healthy environment and building positive habits in conjunction with mindfulness and awareness work is the most effective approach to avoid distractions.
It’s your time to avoid distractions
We live in a world full of distractions.
It is important to take control of your environment in order to focus on what matters. This can be achieved through various techniques that I mentioned here such as setting planning your time, working in single-tasking and eliminating external distractions.
A mindfulness practice can also help you stay focused and avoid getting sidetracked. You can improve your focus with practice, allowing you to accomplish more both personally and professionally.
Why wait? Get started now.
