What do you do if your focus is constantly disrupted during functional training sessions?

None of us needs the added stress of daily, constant interruptions. We can work hard to eliminate interruptions, but in all likelihood, our efforts will often be wasted. Simply understanding why we feel so irritated by constant interruption can help. Research shows that identifying and labeling a difficult experience and the emotions that go with it allows us to recover and have control. Labeling what is happening with us in the present both the fact that we’ve just been interrupted again and the way we are feeling about it is a form of acceptance. Acceptance is not the same as resignation, but accepting our present reality does tend to make us more effective in the face of challenge and fortunately, it can help us feel better.

When I work out at home, I use headphones and turn my mobile in "Do not disturb" mode. My distractions are other people's dialogs on phone at home, TV sounds and usual home engagements like cooking, cleaning, etc.

Identifying distractions requires you to know what the best environment is for you. What environment will allow you to keep your focus on your goals? For some, myself included I cannot workout at home. I get distracted by all of the other things that "need" to be done. I have to be in the actual gym. The gym is "my time." I wear headphones. Most of the time there is music playing, but sometimes I just have them in. I have learned through experience if you have headphones on, people will be less likely to disturb you. I have workout playlist. This ensures I do not spend time looking for songs or having to skip songs. Each song on the playlist keeps me motivated. I also limit picking up my phone!

Breaks are necessary so you can give each set your best. Try to keep breaks under 60-90 seconds. Obviously, a longer break may be needed at times. While breaking, focus on getting your heart rate down, your breathing back to a good tempo and mentally preparing for the next set or exercise. In my experience, the longer people break the less they want to continue with their workout. Do your best to stay off you phone. The phone (especially when you are scrolling through social media) is a thief of time. If you have a gym buddy keep the chatting to a minimum. Focus on getting the feedback you need from each other and getting to back to work!

You are only as strong as your environment allows you to be. If you are attempted to work in a cluttered area or an area full of distractions you will find yourself unable to concentrate. You want an area where you are able to complete your training comfortably and efficiently. If you need to keep moving things around to complete exercises it probably isn't a good environment. If you are training at a gym, is it possible to gather all the equipment needed area? This way you aren't spending time walking from one end of the facility to the other. If you are training outside can you find a space away from loud noises and traffic? Finding the perfect environment will set you up for success!

It is always a good idea to have a plan of what you are doing for your workout that day. Be flexible and have some other options available in case something is occupied or not available. Having a plan will keep you on track and moving. You will not have to waste time trying to figure out what to do next.