We live in a fast-paced world full of distractions. Our attention is constantly being pulled in different directions preventing us from working efficiently and getting our most important tasks done. Distractions can have an adverse impact on our well-being too, potentially preventing us from achieving the goals we set out to do. While the distractions that surround you aren’t necessarily going anywhere, learning how to manage and overcome them can help you stay on track and become more mentally focused.
Identify the cause of your distractions
You cannot overcome distractions unless you identify what causes them - external (stimulation in the environment, including your phone and computer, noise, people) or internal (thoughts, mind wandering, worry, poor motivation, exhaustion).
For external distractions, set aside a specific time or place and request not to be disturbed. Leave your phone in a separate room or at least out of reach during the time that you need to focus and only use it during breaks. You could also seek out a calm location where you know you’ll be able to work undisturbed, like the library or a quiet coffee shop.
Internal distractions can be particularly difficult to avoid. A few strategies that may work are making sure you are well rested and fed prior to a task requiring concentration (tired and hungry brains are more susceptible to distraction!) and to use positive thoughts and imagery to cope with anxiety and worry.
In some cases, it may be helpful to speak with a professional for support with managing internal disturbances.
Limit Your Attention
While multitasking may seem like a great way to get a lot of things done, it can actually cut down productivity and make it harder to focus on the thing that is most important. Multitasking makes us more prone to errors and in the long run, we will become less efficient.
Keeping a to-do list and adhering to a schedule can be useful in curbing the urge to multitask. Dedicate a specific time to each task and focus fully on that task. Then, take a break and move on to the next.
Schedule Checking Time
Rather than pausing what you’re doing to quickly check your email and other messages each time there’s a notification, schedule blocks of time throughout your day to do this. Even pausing a task for a few minutes to check a message can impact productivity, because it takes mental energy and time to switch from one task to another. Turn off notifications for messages so that they are not disruptive.
Staying Organized and Keeping On Task
Try to have a manageable to-do list. Sometimes this means accepting that some things will have to wait, depending on their level of urgency and importance. Commit to accomplishing the two or three most important tasks and put the rest on hold for another time.
Live In the Moment
This is about putting away distractions, whether they are external or internal, and being fully in the moment. Staying engaged in the present keeps your attention sharp and your mental resources focused on the details that really matter at a specific point in time.
One way to practice being in the moment is to notice your surroundings. Take the opportunity right now. Close your eyes, take a deep breath, and then open them and really take in where you are. How do the walls look? What about the floor and ceiling? What patterns do you see? How many windows are there in the room? How many lights can you count? What noises do you hear?
When you stop to take a deeper look at your surroundings and take in everything around you, it's easier to be in the here and now.
Take Breaks
Some folks can stay focused on a task for extended periods of time while others do better working in shorter bursts. What’s most important is that you know what rhythm works best for you and go with that. Some research has found that taking even very brief breaks by shifting your attention elsewhere can help to improve focus. Occasional mental breaks can help to recharge your attentional resources, so if you feel like you’re becoming more easily distracted, take that as a sign to pause and re-energize.
One strategy if you get distracted involves taking several deep breaths and focusing on each one. If your mind naturally wanders, gently and uncritically guide it back to your breath.
One of the first steps is to recognize the impact being distracted has on your life and ability to accomplish your goals. If you find yourself often getting sidetracked by unimportant details, this could be a sign that it’s time to start placing a higher value on your time.
Reference:
Cherry, K. (2023, August 14). 7 Tips for Becoming More Mentally Focused. Verywell Mind. https://www.verywellmind.com/things-you-can-do-to-improve-your-mental-focus-4115389