How to Prevent Distractions
It is said today we are more distracted than ever before, but distractions have been around for thousands of years. They initially were to protect us from wild animals and other threats, but today, not so much. Nonetheless, they are more pervasive than ever before but the good news is that they are mostly self-imposed. This is good because it provides an easy opportunity to rectify how we react so we can become more focused and productive.
Proper focus requires discipline and mastery over impulsiveness and just like any other skill takes work. As humans, we are given the ability of forethought which is the gift of seeing what is going to happen well before it happens. You can conquer distractions by simply planning ahead and not putting yourself into a position to be distracted. If you're serious about eliminating distractions there are clear cut actions that will reduce temptations to go off course.
There are many causes for distractions which we will address below and provide some action steps to help overcome how you react to them.
Live with Intent
When we have traction we are moving towards are intent and when we are distracted we are moving away from our intent. We are motivated by triggers that can be external such as outside influences in our environment or our internal triggers inside our own head.
To Conquer Distractions We Need to Work in Four Areas:
- Internal Triggers
- Gaining and Maintaining Traction
- Warding Off External Triggers
- Determining How You See Yourself
Living with intent is when you strive to do what you say you're going to do. We all know what we can do in our days to reduce distractions but it's a matter of having the discipline and will of changing unproductive habits and not succumbing to some impulsive behaviors that render us ineffective in caring out our intentions.
Handling External Triggers
Humans are hardwired for distraction because our brains respond to anything that is pleasurable, threatening, or novel. Our brain is flooded with the pleasure chemical dopamine whenever we focus on something new. Once upon a time, these distractions were for survival but today they tend to take our attention away from what is productive and meaningful. As an example, Facebook, or Instagram or whatever platform of your choice is, is probably more attractive to look at then the Excel spreadsheet you need to work on. Checking emails will provide you a bigger dopamine hit than the report we are supposed to write. These common impulses can be easily overcome with discipline and work.
Here are Two Ways to Battle External Triggers
- Remove Yourself Physically: Don't put yourself in the way of temptation and try to eliminate the causes of the distractions. Enable distraction blockers on your computer (there is an app called Freedom), and disable all distracting notifications if not all of them. Put on noise-canceling headphones, leave your phone in another room, do whatever you can to circumvent the outside influences that distract you. As an example, if you were trying to give up alcohol you would try to avoid any party where you know alcohol was being served and maybe go as far as to avoid ceratin friends that are bad influences. The point is to be intentional and know to avoid anything that will throw you off course.
- Be Clear With Yourself: Stand by what you stand for and don't compromise on your own principles. When your self-image sees yourself a certain way, you tend to act that way. Since you know yourself better than anyone else you can implement strategies that move you to that self-image. When you use this knowledge you will become more self-regulated and less distracted by the unimportant. You can force yourself to focus if you're willing to apply self-discipline, stop sabotaging your own efforts, organize your workplace and life and put your tools in place. Yes, it's hard and takes effort but it will be well worth it when you see the results.
Handling Internal Triggers
Distractions of this type are just as hard to manage and maybe more so since these are impulses you need to correct right inside your own head. Sometimes we are our own worst enemies but again with the right strategies, you can change these disruptive habits and thinking to regain your traction.
Here Are to Ways to Handle Internal Triggers
- Take Your Mind Off: Instead of doing the prohibited action or activity take a breath and focus your mind elsewhere. By thinking about 'not' doing the prohibited activity only magnifies the desire to do it. Shift your thinking to something else and if need be change scenery, get up, move around, win over a distraction with another, a better more productive one. Do what it takes but do not give in to temptation.
- Exercise Patience: Postpone the thought or impulse and tell yourself you will revisit the idea in an hour or two. Let the storm of distraction pass, let your thoughts and mind calm down. With practice, you will win these battles and remained focused and be stronger and more confident in these moments.
Ask Yourself These Two Questions Before Giving Into Temptation
- Is This My Best Move?: Before taking action take a moment to ask yourself "Is this the best move I can make, or can I play this better?" If you're honest with yourself and living with intent it will be easy to dissipate the distraction with minimal effort.
- What Will I Get From This Action: In most instances, we are not attracted to the distraction but from the pleasure we receive from the deviation (remember the dopamine hit we receive). When the distraction urge hits you ask yourself what real benefit will I receive from giving in to the impulse. Will it be worth compromising on your resolve and intent? If your answer is yes, then ask yourself is this my best move?
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