Free yourself of distractions

For a number of years, I have practiced #mindfulness. Finding joy in the present moment and being intentional about the choices I make have made a huge difference to my life in terms of stress and my impact on those around me.

The main threat to being intentional in the present moment are #distractions and our minds are constantly being tested by them. These can be as a simple as a piece of technology trying to grab your attention, the notification of an email or a text message, or it can be far more challenging such as an unexpected health scare.

Distractions are controllable or uncontrollable. This may be an oversimplification but it allows you to really focus on what you can control - an important principle that I have learned to embrace.

The distinction is fairly obvious, controllable distractions tend to be those that you cause or you can stop without involving others. Uncontrollable distractions are often caused by others or events that impact you, often left-field without warning.

Some distractions can also be welcome and fun! As I reflect back over the last week, I remember the moment that William (my youngest) chose to swing on a rope over a river and completely lost his grip and fell into the water. A memory that still makes us laugh a few days on and I'm sure will do for some time

Distractions fit neatly into four boxes:

1. Uncontrollable and unwelcome - e.g. phone call from a demanding colleague or client
2. Uncontrollable but fun - e.g. an impromptu pint at the pub after work
3. Controllable and unwelcome - e.g. the ping of your mobile demanding your attention right now
4. Controllable and fun - e.g. taking your team out for lunch

Each box impacts your present moment and you need a strategy to deal with each.

Controllable distractions can always be dealt with ahead of time. Turn off those mobile notifications, limit email checking to twice a day and be purposeful about what meetings you choose to accept and decline. I will spend 10 minutes on a Sunday afternoon reflecting on my diary for the following week and am unapologetically ruthless about moving or declining diary invites if I feel that I can not add value or I have to prioritize something else. As long as you are polite and explain the reason, go ahead and press delete.

#Decluttering is also proving to be a useful method in reducing controllable distractions. I'm a fairly late adopter in this space but I kept hearing about Marie Kondo and I am finding that I can be just as ruthless with junk as I am with mobile notifications and diary invites. In the space of a week, I have literally got rid of a load of junk that I have not used for a very long time to the benefit of the charity shop or eBay! I can now find stuff a lot easier and my workspace is minimalistic so that I can focus a lot easier on the task in hand.

Uncontrollable distractions are obviously the most challenging to deal with. How often have you sent an email or taken a call from a demanding client or colleague and immediately regretted what you wrote or what you said? More time through less controllable distractions will always reap rewards in this area as you will make better choices in the present moment.

Let’s not forget the fun categories! Make the most of these. If they are uncontrollable like an impromptu invite to a drink after work, make a conscious choice whether you have the time to do so. Don’t get lost in the moment, be intentional about the choice as perhaps heading home to your loved ones may have a bigger chance of creating a precious memory.

So in conclusion, focus on the controllable distractions and deal with them ahead of time. You will make far better choices in the present moment and you are more likely to make memories from the fun distractions. Spend a little bit of time brainstorming distractions, and working through the strategy for each, you will find it invaluable.