We all want to make the most of life. But It seems like nowadays we’re constantly being bombarded with one distraction after another. From the endless stream of emails to the FOMO of social media, it can simply be hard to maintain our focus throughout the day.
 
So whether you’re trying to be more productive at work or just want a richer personal life, managing or eliminating distractions is essential. Let’s dig into some ways to do it.
 

Breaking the negative cycle

The fact that you’re here is a great sign. Because the first step is to acknowledge what habits and influences are keeping you from being more productive.
 
This can be different for everyone, so you need to determine what it is that holds you back.
 
Pay attention to how you’re spending your time, and identify your distraction triggers. Write them down if you have to, start a productivity diary or whatever you have to do.
 
Sure, this may seem a little silly, but it’s all about creating a system that works for you. And breaking the cycle of poor focus and distractibility does takes some effort. But it all starts with identifying the issue and recognizing that you can change your habits for the better.
 
You don’t need to be a superhuman to do it either. Relatively small, but consistent, changes can lead to big results. You just need to do it and stick with it.
 

Managing your stress levels

You may not know it, but stress can actually be a major hindrance to your ability to focus. It can cause us to jump from one distraction to the next, reduce our attention spans, and even impair our short-term memories.
 

While shorter bouts of elevated stress can actually help us focus and perform better, long-term, chronic stress can do the opposite (and potentially much worse).

 
When we’re under stress, our bodies naturally produce the hormones adrenaline and cortisol to cope. But when these chemical compounds remain elevated for long periods of time, it can lead to serious health issues, including impaired cognition and even “atrophy of brain mass”.
 
Yes, atrophy of brain mass. That’s not good. Please, do NOT let your brain mass atrophy, folks. So do yourself a favor and take steps to manage your stress – whether it’s exercise, meditation, rest, mindfulness, games, puzzles, a phone call with a friend even – do whatever you need to do. You’ll be more productive and it will also improve your overall health and wellness.
 

Creating a distraction free workspace

This one’s especially important now that many of us are working from home. Like a cluttered mind, a cluttered workstation can lead to distractions and temptations to wander.
 
So do everything you can to eliminate them. Dedicate some specific space to your “office” if you can, or get as close to it if you can’t – maybe an office corner of your apartment?
 
And yes, this includes limiting human distractions too.
 
Make sure your family, roommates, office mates know when you mean business. Close the door if possible, or get noise canceling headphones or even earplugs. In other words, do everything you can to prevent distractions before they even start.
 

Get a handle on the digital temptations too

Once your physical workspace is good to go, you need to consider your virtual workspace – ie your computer, phone, whatever digital distractions are looming large.
 
Stop checking social media every thirty seconds. Quit jumping from one browser to the next. Just say no to the YouTube rabbit hole!
 
Whatever your digital Achilles’ heel, work on ways to control these nagging impulses. Here are a few methods to consider if you need a little help;
 
• Turn off the apps and alerts

• Set your phone to silent or keep it at a distance if you can

• Close any unnecessary browser windows

• Use software to monitor your digital behavior (yes, it might get ugly)
 
For most of us, it’s almost impossible to disconnect completely from the digital world in our day-to-day lives. But to the extent you can limit unnecessary digital distractions, you can at least take back some of your time and boost your productivity.
 

Prioritize your tasks and get in the zone

Most of us feel like we have a million things to do at any given time. And chances are you do have a million things to do. So developing a system of prioritization is a must.
 

In general, it’s best to focus first on the tasks that are most important AND most urgent.

 
Then develop a system for managing the rest of your to-do list.
 
One option is to consider knocking out the busywork obligations first. And then give yourself more dedicated time for tasks that require more thought and concentration.
 
Prominent psychologist and behavior researcher, Mihaly Csikszentmihalyi, coined the word “flow” to describe when we’re in a state of heightened productivity and optimal performance. Basically it’s like being in the zone – you’re mentally locked in, hyper focused, and time seems to slip by naturally. It’s where you want to be if you can get there.
 
Csikszentmihalyi’s findings suggest flow is more likely to happen when certain criteria are met – the task is challenging enough to engage (but not overly difficult), there’s some sort of feedback loop, and you’re able to concentrate and focus all of your energy into the task.
 
And not only does achieving flow make us more productive, but it actually seems to make us happier – here’s Csikszentmihalyi’s TED Talk on this.
 
So, if possible, you may want to create an environment that’s optimal for achieving flow. If you want to learn more, you can also check out Csikszentmihalyi’s books and other research here.
 

Take an actual break

Sure, hustle and hard work should be admired, but we all need to take breaks too.
 
So rather than take endless micro breaks throughout the day by constantly checking your phone, consider taking an actual break. Get away from your desk and do something completely unrelated to work if you can – obviously some jobs don’t always allow for this. Go for a walk, get some exercise, read a book. Disengage from the grind, at least for a little while.
 
By creating some mental separation from your work, you’ll reduce those harmful stress hormones and give your brain a much needed breather.
 
Exercise has the added benefit of actually making you healthier too. And the increased blood flow and surging endorphins might just help you power through the rest of your day. Of course check with your doctor first if you think you might have any issues.
 

Challenging ourselves and setting goals

No matter what we’re trying to accomplish, setting realistic goals and deadlines for ourselves is a good way to keep ourselves focused.
 
But if you find yourself procrastinating, consider giving yourself less time per task. A phenomenon called Parkinson’s Law suggests that we tend to use up all the time we give ourselves for a task, regardless of whether we really need it.
 
Most likely you’ve already experienced this for yourself. Have you ever waited to the last minute to do something? Of course, we all have. That’s why this has a name after all.
 
So to combat this tendency, set a concrete deadline for a given project – maybe giving yourself less time than you normally would – and hold yourself accountable to hitting it.
 

Finding pleasure in what we do

Ultimately, our work should be enjoyable. Okay, certain parts might not be much fun – that’s why it’s called work and also why we get paid to do it. But on some level, we all need to take pleasure in our careers. And the less distracted we are, the more productive we feel, which means the more satisfaction and fulfillment we get from what we do.
 
So get after it and start cutting those distractions now. You’re up to the challenge!
 

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