Harness distraction to improve your health and productivity

It's no secret that distraction can be a major productivity killer. But what you may not realize is that distraction can also lead to increases in stress hormones like adrenalin and cortisol. In turn, this can lead to anxiety, depression, and a host of other long-term health issues. The good news is that there are things you can do to minimize distractions and help you focus on what's important.

By following the tips in this newsletter, you can help reduce the impact of distraction on your productivity, stress levels, and overall well-being.

Manage noise

The office can be a very distracting place. You're constantly being pulled in different directions by different noises. Whether it's people on the phone, talking to someone at a desk, or noise in the hall, it can be very difficult to focus on your work.

Here's a couple of suggestions to combat the issues of noise.

→ Face your desk towards a wall or away from the entrance to your cubicle.

→ Wear headphones/earbuds and listen to music or podcasts. This will help you to focus on your work and tune out the distractions around you.

Optimize meetings

Meetings can be a huge distraction, especially when you're trying to focus on getting work done. It's important to make sure that there is a clear purpose and goal for the meeting and that you really need to participate.

→ If you don't need to be at the meeting, find an alternative way to get stuff done.

→ If you do need to be at the meeting, focus on the meeting and not on surfing the internet or doing work in another window.

By staying focused, you can make sure that the meeting is productive and that you're not wasting your time.

Silence notifications

We're constantly being distracted by notifications from email, Slack, Teams, etc. People have gotten used to responding each time they get a notification, and your coworkers expect you to respond within minutes. Studies have shown that people are interrupted every 8 minutes and it takes 15 to 23 minutes to refocus. This culture of instant response is not sustainable and it's important to change it.

→ Turn off notifications on your devices. Personal ones too!

→ Pick the frequency to check your notifications that makes sense for you - every 30 minutes, an hour, etc.

→ Educate people that you will respond to information that comes in in your evening or on the weekend when you are back at work.

Change the culture around responding to notifications to one that values your attention and focus!

Set boundaries

One way to help improve your productivity is to set boundaries.

→ Block out at least two times on your daily calendar to work on specific tasks.

→ Schedule times during the day when you are most effective. This will help you to stay focused and avoid getting sidetracked.

Setting boundaries will also help others to respect your time and understand that you are not available during those times. If you can stick to your boundaries and make the most of your focus periods, you'll find that you get more done in less time with a lot less stress!

Manage pet coworkers

When you're trying to focus on work, it can be difficult to concentrate with a furry friend underfoot.

To avoid this, it's important to establish some ground rules.

→ Designate a specific workspace for yourself that your pet is not allowed to enter. This will help them understand that there are times when they need to be elsewhere. Second, set up a routine so they know when it's time to play and when it's time to be quiet.

→ Put them in another room when you're working if possible, as this will minimize distractions.

→ Make sure they have a comfy bed, plenty of quiet toys and activities to keep them occupied.

By taking these steps, you can help ensure that your pet doesn't become a distraction when you're trying to get things done.

I love the Instagram account of Dash The Corgi. Obviously, an active dog with the encouragement to play, but hilarious all the same. Not exactly how you want your pet to behave though!

Reduce multitasking

You may think that you're good at multitasking, but the reality is that when you try to do too many things at once, you end up doing all of them poorly. This phenomenon is known as continuous partial attention, or CPA, which is a constant state of alertness that scans the world but never really gives full attention to anything. As a result, you miss important details and fail to achieve your goals. CPA is often compared to distracted driving and for good reason, both involve taking your attention away from what's most important in order to focus on other things.

→ Segment your time so you are focused on one thing.

→ Ask yourself if a new task is really important now and if not, add it to a To Do list for later.

Concentrating on one activity at a time increases your ability to focus and makes you more productive.

Prioritize your tasks

One of the most difficult things about being productive is learning how to prioritize. With new tasks coming in constantly, it can be hard to stay focused on what is most important.

→ Take the time to ask about the schedule and the importance of new tasks to ensure that you are always working on the most pressing issues.

→ Remind yourself of your priorities and refocus your efforts if you find yourself getting distracted by less important tasks.

By learning to prioritize effectively, you can make sure that you are always making the most impactful contribution.

Take microbreaks

It may sound counterintuitive but it's important to take breaks. Taking as short as a 2 to 10-minute break can have a tremendously positive effect on your productivity and ability to focus. Reduces stress too!

→ Take 2-10 minute breaks throughout your day.

→ Take a quick walk, get a glass of water, or take a brief opportunity to connect with others.

Summary

The next time you find yourself distracted and struggling to focus, take a step back and ask yourself what's really important. Is that email worth your time right now? Can it wait until later? Is the new task you’ve just been handed a higher priority than what you already have on your plate?

When you make the effort to focus on one task at a time, you're not only more productive you are also healthier and have more energy.

1. Try to be aware of when you're getting distracted. If you can catch yourself in the act, it'll be easier to manage it.
2. If you find yourself constantly interrupted by others, try to set some boundaries. Let your co-workers know that you need uninterrupted time to concentrate, and they'll be more likely to respect your wishes.
3. Take a break! Sometimes all you need is a quick walk around the block or a cup of coffee to refocus your energy.

?Taking steps to reduce distractions will help improve your health and productivity!

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Welcome to the Leading With Resilience newsletter! I’m excited to be sharing this newsletter on building essential resilience for success in your life and career. Every month, you’ll receive valuable tips and resources to help you build the resilience you need to thrive. I encourage you to?subscribe?so you don’t miss a single edition. With actionable advice and a positive outlook, my newsletter will help you develop the essential resilience you need to succeed!

I’m passionate about helping you overcome stress and achieve resilience, optimum health, and sustainable success because I’ve been there! For 32+ years I was a globetrotting industry expert in content and tech working with Fortune 100 companies. In addition to my content strategy and tech work, I helped to develop teams, hire individuals, and mentor key women to grow into their strengths. And unknown to anyone, I did it while learning to manage my lifelong chronic disease. At times, my stress levels were overwhelming, but I learned to develop and lead with resilience to enable me and my business to thrive!?Now as a Health Coach and Career Mentor, I help you to lead with resilience too! It truly is the key to your sustainable success!

Thanks for reading. I look forward to sharing more with you in future editions!

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