You’re struggling to stay focused at work. How can you break free from distractions?

1 Identify your peak hours

Everyone has different rhythms of energy and alertness throughout the day. Some people are more productive in the morning, others in the afternoon or evening. Knowing your peak hours can help you plan your work schedule and prioritize your most challenging or creative tasks for those times. You can also use tools like the Energy Audit or the Chronotype Test to assess your energy levels and preferences.

2 Block your time and space

Once you know your peak hours, you can block them in your calendar and communicate them to your colleagues, clients, or boss. This way, you can protect your focused time and avoid unnecessary interruptions or meetings. You can also block your space by finding a quiet and comfortable place to work, or using headphones, signs, or apps to signal that you don't want to be disturbed.

3 Eliminate or reduce distractions

If you block your time and space but still experience distractions, there are strategies to help eliminate or reduce them. For example, turn off or silence phone, email, and social media notifications, or use tools like Freedom or SelfControl to block them. Additionally, close or minimize any tabs, windows, or apps that are not relevant to the task at hand, or use tools like OneTab or Focus to organize them. Furthermore, a timer or a tool like Pomodoro or Focusmate can be used to set a specific time for working on one task and then taking a short break. Lastly, keep a notepad or a tool like Evernote or Todoist to jot down any ideas, reminders, or tasks that pop up in your mind and review them later.

4 Align your goals and values

Sometimes, distractions are not just external or internal, but also motivational. You might feel bored, frustrated, or overwhelmed by your work, and seek distractions as a way to escape or cope. To overcome this, it is important to align your work with your goals and values, so that you can find meaning and purpose in what you do. Setting SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals for your work and breaking them down into smaller and manageable steps can help you stay on track. Additionally, celebrating your progress and achievements, connecting your work to a bigger cause or impact, and seeking feedback from others who share your goals and values can help you stay motivated. Rewarding yourself for completing tasks is also a great way to stay motivated and keep yourself on track.

5 Recharge your energy

Finally, in order to maintain focus and performance, it is important to recharge your energy regularly. This can be done by taking care of your physical health through proper nutrition, adequate sleep, exercise, and hydration. Additionally, you should take care of your mental and emotional health by meditating, journaling, expressing gratitude, or seeking help if needed. Furthermore, you should take care of your social and spiritual health by spending time with loved ones, friends, or community; or engaging in activities that nourish your soul or faith. Lastly, it is important to take time off from work by scheduling vacations, holidays, or personal days and disconnecting completely.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?