You're constantly bombarded with interruptions. How do you maintain focus on your tasks?

To maintain focus amidst interruptions, set clear boundaries by blocking time for deep work and communicating your availability. Prioritize tasks and tackle high-impact ones first. Use techniques like time-blocking or the Pomodoro method to stay on track. Minimize distractions by silencing notifications and organizing your workspace. Stay disciplined, and if interrupted, quickly refocus by reviewing your task list.

Being bombarded with interruptions throughout the day is getting to be more and more common in our lives. Whether it is in your personal or professional life, you want to make sure that you are not only prioritizing which tasks are the most important and will create the biggest impact in your life, but also maintaining your focus once you have these tasks identified. Remaining focused will likely require you to create boundaries. Set up your boundaries to limit your interruptions and allow you to work efficiently as well as help you implement any personal time or breaks you need to refrain from burnout. When you are able to recharge, you'll notice your efficiencies increase as well. Need help setting boundaries, let me know...

Have a ‘do disturb’ window or two in your day! It’s a time when anyone can interrupt you. Maybe during that time you’re having a power-hour; a time of day when you are knocking off lots of small tasks. And communicate your non-negotiable do not disturb times for the day, early in the day. Sometimes interruptions can’t be helped, eg a crisis or your CEO. In this case you just need to be flexible and just go with it!

To overcome the flood of distractions, begin by organizing your tasks based on urgency. Identify which responsibilities need immediate focus and which can be addressed later. This straightforward approach allows you to concentrate on what’s most important right now, alleviating the pressure of handling everything simultaneously. By setting clear priorities, you can manage your time and energy more efficiently, ensuring that critical tasks receive the attention they require.

Start each day by listing your top three to five tasks that must be accomplished. Focus on high-impact activities that align with your goals.Categorize tasks into four quadrants (urgent and important, important but not urgent, urgent but not important, neither urgent nor important) to prioritize effectively.

Setting firm boundaries is essential for staying focused. Communicate to those around you that you’re unavailable unless there’s an urgent matter. This can be as easy as closing your door or putting on headphones, signaling that you're in a focused work zone. These boundaries establish both a physical and mental buffer, reducing distractions and helping you maintain a deeper level of concentration on your tasks.

As a Nurse Practitioner with ADHD, staying focused amidst constant interruptions requires some creative strategies! I use the “Pomodoro” technique to break tasks into smaller chunks, giving myself mini rewards in between. Multitasking also helps when appropriate, like reviewing treatment guidelines while waiting for an x-ray or prescription. Noise-cancelling headphones are a game changer—they help me zone in, even if it’s just white noise or chill music. I’ve learned to embrace how my brain works and focus in my own way. By creating structure, I can thrive in the chaos of healthcare, working with my ADHD, not against it.

Let colleagues know your focused work times and when you’re open to interruptions. Consider using an “in the zone” signal, like wearing headphones.Set specific times during the day when you won’t take meetings or respond to messages, allowing for uninterrupted focus.

Start by considering your optimal start and end of work boundaries. Within this time you can consider the blocks of time you need based on your priorities for the week. Ensure you have enough undisturbed focus time and a set of simple practices to create the right working environment for concentration. It helps if you can normalise these practices as a team or office area. Use visual cues like headphones, monitor lights, traffic lights, flags and digital ones like do-not-disturb mode. Agree on how emergencies are communicated. E.g., a phone call vs. email/chat message.

If some interruptions cannot be avoided and you have a rough idea when the interruption is going to occur, schedule your tasks based on how much time you have till the interruption occurs. This way you complete your tasks with full focus and don’t feel overwhelmed by the distractions and resulting poor productivity.

Allocate specific blocks of time for different tasks or projects. For example, reserve mornings for deep work and afternoons for meetings or lighter tasks.Use time blocks of 25-50 minutes for focused work, followed by short breaks to recharge.

It helps to consider the different types of work you have. For example, 60 to 120 minutes of Focus Time to concentrate on planned, important work (read, write, reflect, plan, decide, strategise), Meetings, Responsive Time (time to address urgent and unplanned work or respond to emails/chats/VMs), Recharge Time (time to reduce stress and recover energy).

Des études montrent que le passage d’une tache à une autre peut prendre en moyenne entre 20 et 25 minutes pour se refocaliser complètement. De plus, une interruption fréquente peut diminuer la productivité de 40 % selon certaines recherches. Cela souligne l’importance de l’attention focalisée : se concentrer sur une tache permet de l’accomplir plus rapidement et efficacement, tout en réduisant le stress et les erreurs. Pour maximiser l’efficacité, il est donc crucial de trouver un équilibre entre moments de défocalisation et périodes de concentration intense.

While technology can be your best friend, either by helping you to connect remotely and on time, or access crucial documents, and be always connected, it can also be your worst enemy. Focus is crucial to deliver, and managing technology effectively is key. Setting boundaries, like using 'Do Not Disturb' modes and scheduling specific times for emails, can help maintain that focus. By being intentional about our tech use, we can increase productivity and reduce the stress that comes from permanent notifications and distractions.

Turn off non-essential notifications on your devices to reduce distractions. Consider using “Do Not Disturb” mode during focus times.Explore apps like Forest or Focus@Will that encourage focus and limit digital distractions.

If possible, normalise best practices around technology management as a team or organisation. People need to understand what mode of communications is used for what purpose and the expected response times. Agree how emergencies are communicated (e.g., via a phone call). For example people will struggle to use do-not-disturb mode, close email/chat or use a focus app, if they are worried that at any second, an emergency could be communicated via an email or chat message. This expectation and agreement, helps people manage technology with a clear conscience without the fear of missing something important or getting into trouble.

In my experience it helps to start the day with a mindfulness practice like mediation or a deep breathing exercise. Alternatively a session at or after lunch helps with both stress reduction and improved cognitive functioning. Some of the people I work with benefit from incorporating a mindfulness session before an important meeting/presentation or focus time session.

Take a few minutes each day to practice mindfulness through deep breathing, meditation, or simple grounding techniques.When distractions arise, take a moment to acknowledge them without judgment, then gently refocus on your current task.

Al ser bombardeados constantemente con interrupciones, se pierde muy facilemente el enfoque de nuestras prioridades, algo que aprendí y me ha dado muy buenos resultados para reenfocar es la máxima: “Calma piensa actúa” Me debo calmar para poder pensar claramente y así poder actuar de forma efectiva.

Regular recharge sessions, help you get more done, in less time, while improving your health and wellbeing. WHEN There are different examples from the 15 minute recharge session for every 90 minutes of work, to the famous Pomodoro example of 5 mins of recharge for every 25 mins of working. Link your Recharge to your work events and rhythm. HOW As little as 5 minutes can make a difference although 10 to 15 minutes can be much more effective. Find something you enjoy and can realistically do at work. Active examples include walking outside, walk and talk meetings, climbing stairs, stretching, yoga, other forms of exercise. Passive examples include breathing exercises, meditation, reading, music and simply lying down.

Plan short breaks between focused work sessions to rest and recharge. Use these moments for a quick walk, stretching, or a snack.Keep water and healthy snacks nearby to maintain energy levels throughout the day. Proper nutrition can enhance focus and productivity.