There is no doubt we live in a world with constant distraction: beeping phones, ever-present social media, streaming services, constant noise, advertisements on every surface in every direction.
But the numbers might be even worse than you’d imagine:
And if that’s not bad enough, the research tells us that after a distraction, it takes 23 minutes to regain focus on the original task.
These constant interruptions don’t just disrupt our workday—they keep us from living our best life and accomplishing our greatest purposes. The hard work of accomplishing meaningful and significant things requires focus—whether that is a project at work or a relationship at home.
Distractions keep us from things that matter. That’s why I wrote a book about it.
But there is good news, we don’t have to let distractions control our lives. Although there is noise and activity all around us—it is up to us whether we are going to give into distractions or not.
If we want to live more intentionally and accomplish what’s most important (and who doesn’t?), we need to take steps to minimize distractions and reclaim our focus.
Here are eight practical and actionable ways to do just that:
1. Close Your Eyes and Countdown from 5 Slowly, Focusing on Your Breath
As soon you notice that your mind has been wandering or you have gotten distracted from meaningful work, try this simple mindfulness technique to help you refocus: Close your eyes, slowly count down from five, and pay attention to your breathing.
Focusing on your breath will help you separate from the distraction in front of you both mentally and visually. When you reach the number one, open your eyes and recenter yourself on the task you need to be focusing on.
2. Remove the Distraction from Your Environment
One of the simplest and most effective ways to avoid distractions is to remove them altogether. There’s a reason so many diet plans encourage you to remove all the unhealthy food from your kitchen. When you change your visuals, you change your habits.
If your phone is the main distraction in your life (which it probably is), put it in another room entirely while you work. That’s the best step. But if you can’t, choosing to silence notifications, turning on “do not disturb” mode, or using apps that block distracting websites during work hours are all forms of this step.
And if the TV, music, or video game console is what pulls your attention away, turn them off or remove them entirely.
3. Craft a 3-Item To-Do List for the Day
One of the most significant distraction-removing routines of my day is The 3-Item To-Do List. Every day, I choose the three most important tasks I need to complete at work. Oftentimes, I accomplish more than those three items, but those are the nonnegotiables for me to feel productive at the end of day.
What I have found so helpful about this practice is how the three items help me overcome distraction. If, for whatever reason, I feel the day slipping away, reminding myself of the three items I need to complete helps center and motivate me.
On the other hand, long to-do lists can be overwhelming and counterproductive, resulting in scattered attention or an “I’m not going to finish all this anyway…” attitude that lends itself to distraction.
It might sound counterintuitive, but if you want to accomplish more each day and remain more effectively focused, determine your three most important tasks you want to complete. This principle can be applied whether you work at a job or not.
4. Choose a 2-Minute Project to Get Started
Often, distractions are just a form of procrastination. Sometimes distraction trips us up when we’re in the midst of important work. But other times we simply turn to distractions as a means to not get started on important work. As the old saying goes, “Nobody has a cleaner home than an author trying to write a book.”
If this is the type of distraction you are dealing with, commit to just two minutes of work. That is the simple tool I use to overcome procrastination. You can read more about it at that link. But just to overcome any misunderstanding, the goal of this tool isn’t to just accomplish two minutes of work. Instead, the mental decision to just commit to two minutes makes the barrier of entry easier—and once you get started on the work, it’s easier to remain engaged.
5. Try the Pomodoro Technique
The Pomodoro Technique is a time-management method that encourages working in focused bursts with scheduled breaks in between. Here’s how it works: Set a timer for 25 minutes and commit to working on a single task during that time. When the timer goes off, take a 5-minute break to stretch, grab a drink, or relax.
This technique not only helps you stay focused, but actually allows for short periods of intentional distraction—almost like you are scheduling your distraction—making it easier to maintain concentration throughout the day.
6. Keep a Distraction Journal
A distraction journal can also be a helpful tool—especially if the distraction is an important one.
I learned this method from a spiritual mentor. He was advising me on how to stay better focused during solitude and prayer and offered this advice, “Whenever you feel your mind wandering to something you need to do, write the task down on a sheet of paper. The process will tell your mind that you don’t need to keep thinking about it because you wrote it down.”
But I’d like to expand on this idea of writing down our distractions because there are two ways this step can be helpful:
- Capturing future tasks: If you’re distracted by thoughts of a task you need to complete later, write it. This practice allows you to refocus on your current work without worrying about what’s next.
- Tracking your distractions: Each time you get distracted, write down what the distraction was and when it happened in a journal. After a few days, you’ll begin to notice patterns and trends that can help you avoid those distractions in the future.
7. Declutter Your Space
Physical clutter can be a significant source of distraction. When your space is filled with unnecessary items, your mind is subconsciously pulled in multiple directions. Decluttering your environment can help reduce these distractions, making it easier to focus on the task at hand.
At work, start by clearing your desk, organizing your workspace, and removing anything that doesn’t serve a purpose. At home, start in often-used spaces like your bedroom or living room to remove visual noise where you spend most of your time.
8. Remind Yourself of What Is Most Important
When you feel distracted, take an intentional moment to remind yourself why you’re doing what you should be doing. Whether it’s providing for your family, making a positive impact, or investing in people, reconnecting with your deeper motivations can help you push past temporary distractions.
C.S. Lewis once said, “There are far, far better things ahead than any we leave behind.” I’ve found this specific thought to be helpful in overcoming distraction. The most significant goals in front of me are worth more than the distraction I leave behind. By centering our mind on what truly matters, we become internally motivated to stay focused and committed to the task at hand.
The distractions in this world are not going away—they are only going to get worse. That’s why controlling your attention may be the most important skill of the 21st Century.
These eight tips will help you (and me) do that better.
