How To Fight Internal Distractions?

We often talk about distractions, myself included, but we usually refer to external ones. A couple of weeks ago I wrote about how to flow through the day with a focused mind , and I mainly tackled the external aspect of distractions. In this case, it's common to hear advice about putting the phone away, turning off notifications, or finding a quiet workplace. While these strategies are helpful, they only address part of the problem. Once we've quieted the outside world, we still need to quiet the inside. This is the second step in dealing with distractions, and often, it's the more challenging one.

The Challenge of Internal Distractions

Internal distractions are the thoughts that bubble up when our mind wanders. These random musings, dwelling on past events, and procrastination habits often keep us from focusing on the task at hand. As Eckhart Tolle mentions in "The Power of Now,":

Our minds are constantly chattering, pulling us away from the present moment.

Recognizing these internal distractions is the first step toward managing them. Pay attention to when your mind starts to wander and what kinds of thoughts tend to distract you.

Are you frequently thinking about tasks you need to do later? Are you worrying about something outside of your control? By identifying these patterns, you can start to develop strategies to address them.

A helpful approach is to keep a distraction journal. Whenever you catch yourself being distracted, jot down what you were thinking about and how it made you feel. Over time, this can help you identify common themes in your distractions and give you insight into how to manage them.

Understanding that internal distractions are a normal part of the human experience can also be liberating. It’s not about eliminating these thoughts but learning to gently guide your focus back to the present moment.

Quieting the Mind

Here are some practical ways to quiet the mind and tackle internal distractions:

1. Practice Mindfulness: I talked about this many times before, and I'll continue to do so because it's important. Now mindfulness can be as simple as taking a few deep breaths and focusing on your breathing. When your mind starts to wander, gently bring it back to the present. This helps in reducing the mental noise and keeps you anchored to your task.

2. Set Clear Intentions: Write down your top three priorities and refer to them throughout the day. This helps you steer your mind back to what’s important when it starts to drift.

3. Address Underlying Stress: Often, internal distractions are a manifestation of underlying stress or anxiety. Take time to identify the sources of your stress and address them. This might mean setting better boundaries, seeking support, brain dumping , or simply allowing yourself time to unwind and relax.

The Journey to a Focused Mind

Quieting the mind is a journey, not a destination. Be patient with yourself as you practice these techniques. It’s normal for the mind to wander, and with consistent practice, you’ll find it easier to bring your focus back to the present moment.

As Eckhart Tolle beautifully puts it:

Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life.

Emna Ghariani is a multi-time entrepreneur and digital wellbeing activist who spent years building solutions to fight the hustle work culture and find real ways to get to work-life balance. If you want to get on this journey, start by reclaiming your time using to FlowFinitee app, your Swiss army knife to fight burnout and decision fatigue.