How To Stop Distractions from Running Your Life
5 Small Things You Can Do if You Lack Focus
Ever wondered why you can’t get anything done some days?
You’re drowning in notifications, random thoughts, and a backlog of chores — and all the things you know you should be doing slip into the backstage.
It’s not your fault. Our brains are wired to chase every shiny thing that crosses our path.
But if you want to control your life, it's important to realize that your future outcome is directly influenced by your ability to focus.
So here are 5 ways to break the cycle of distractions and regain your focus.
1. The Hidden Time Killers
Experts say it takes 23 minutes to regain focus after being distracted.
That means tiny, seemingly minor distractions can have significant consequences.
Every buzz from your phone, knock at the door, and email reply is not just a moment gone. It’s 20+ minutes of lost focus.
That’s why it takes forever to get anything done.
To fix this, make a list of things that distract you, then create solutions:
- Turn off your phone for 30 minutes.
- Tell people you need x amount of disruption-free time.
- Keep your workspace clutter-free.
- If you’re in public, use noise-cancelling headphones.
- Close those extra tabs on your browser.
2. Addressing Your Negative Emotions
Sometimes, we delay taking action due to fear.
We fear that the thing will be challenging or time-consuming. So we distract ourselves with something that feels good, like playing video games, watching anime, or scrolling through our social feeds.
Our instinct is to avoid unpleasant feelings at all costs, and distractions offer a temporary escape from them.
Stop overthinking it.
Understand what negative emotions are holding you back. Then, remind yourself that this feeling will pass the sooner you take action.
It’s better to struggle than to make zero progress.
You don’t have to be perfect from the start. Just allow yourself to take one small step in the right direction.
Read on to find out how.
3. The Compounding Approach To Focus
You won’t develop laser-like focus overnight.
Like any skill, the ability to focus requires consistent practice.
Learn to be patient enough to undo the conditioning that trained you to be distracted by every little event around you.
Here’s how:
- Set a timer.
- Start with short periods of focused work.
- Gradually increase the duration every few days or once a week.
Building focus is a long-term process, so don’t be discouraged if you don’t see instant results.
4. Splitting Your Focus Is Killing Your Progress
Multitasking is a myth.
Our brains don’t allow us to perform multiple complex tasks at once.
What we actually do is very quickly switch our attention between different tasks.
But this constant switching comes at a price.
Studies consistently show that task-switching leads to decreased efficiency and increased errors. This means our performance suffers when we divide our attention, leading to lower-quality work and memory retention.
Switch to deep focus. Put your mental energy into doing one thing at a time and doing it well.
You’ll accomplish more in less time.
5. Don’t Ignore Your Physical Health
Our bodies are like machines.
Like any complex machine, we need regular maintenance and repair.
Adults need at least 7 hours of sleep. You’ll struggle to focus without it.
Get your morning dose of sunlight — even if the sky is gray and moody.
It’s essential for regulating our sleep/awake cycle and keeping us alert and in a good mood.
Get some regular exercise. Go to the gym. Take long walks. Go for a swim. Whatever gets you moving, breathing, and stepping outside is good.
If you found this useful, consider checking out my other articles. I write about self-improvement and ways to improve your productivity.
