Mastering Focus to Beat Distractions

If you’re like me and always having difficulties staying consistent in achieving good habits, one of the things you need to do is to pre-plan for distraction and temptation.

All of us are great at writing resolutions, goals, and to-do lists, but we forget the not-to-do list. The paradox of choice turns our willpower weak and weaker. We’re prompted with so many things every day that we easily lose focus.

The world’s most valuable resource is not money, not time, but attention and good focus.

It’s so hard not to check our social media notifications and get lost in replying to DMs and comments. It’s even harder not to scroll through Instagram in the morning, where we don’t realize it steals from us 15 minutes at the minimum.

Those 15 minutes, though they seem small, are the culprits that disrupt our priorities, like the morning routine we’re trying to establish. Fifteen minutes is what it takes to write my 100 words. Fifteen minutes every day will get you to read 1-2 books monthly. Fifteen minutes is enough for a simple workout session at home if you’re just starting with exercising. Fifteen minutes of good attention will bring you many more possibilities.

So, don’t just plan for what you want to do or achieve, but also plan for the things that may come your way. Before I leave, I would like to share some of my ‘current plan’ tailored to my situation and kinds of distractions, just to give you some ideas.

Airplane Mode

Unplug, put your phone in airplane mode when you’re focusing on something (i.e., writing). In our hyper-connected world, it’s almost a reflex to check our phones at every notification. By switching to airplane mode, you create an environment where your attention can be undivided. This simple act can help you maintain focus for extended periods, ensuring that your productivity isn’t hampered by constant digital interruptions.

Polite Rejection

Have a template of polite rejection if your friends ask you out during your productive time. (It’s hard for me to say NO sometimes – I need to plan and rehearse how to do so.) Saying no can be challenging, especially when it comes to friends and social obligations. Having a pre-written, polite response can make this easier. You don’t have to come up with an excuse on the spot, which can be stressful and might lead to you caving in. A simple, respectful decline can preserve your productive time without damaging your relationships.

Quiet Time

Don’t write when your kids/spouse are awake if you know it’s so hard and will just demotivate you from the things that you’re working on. Wake up earlier than them. If you have a busy household, finding quiet moments to work can be challenging. Identifying the times when your environment is calm—often early in the morning or late at night—can help you get more done. Waking up just an hour earlier can provide you with a peaceful window to focus on your most important tasks without interruption.

Visual Reminders

Have a sticky note at your working area that says – Focus. NO Youtube. NO Podcast. NO Email. NO Reading. Visual reminders are powerful tools for maintaining discipline. A simple sticky note can serve as a constant reminder of your commitment to focus. Every time you’re tempted to stray, this note can bring you back to your original intent, helping you resist the allure of distractions.

Scheduled Breaks

Schedule specific times for breaks and leisure activities. Instead of trying to completely eliminate distractions, incorporate them into your schedule. Set specific times during the day for checking social media, watching videos, or other leisure activities. This way, you can indulge in these activities without feeling guilty or derailing your productivity. Knowing that you have designated times for breaks can help you stay focused during your work periods.

Habits start small to be attainable; they can grow and be built from there. Sometimes, we want to start doing so many things at the same time. If you’re having this problem, list down all the things that you’re interested in. Pick a maximum of 5, and avoid the others at all costs. You can always go there later.

And I don’t have a TV for long; that helps like hell.

In conclusion, staying focused in today’s distraction-filled world is challenging but not impossible. By planning for distractions, setting clear boundaries, and creating an environment conducive to concentration, you can significantly improve your ability to stay on track. Remember, it’s not just about what you plan to do but also about what you plan not to do.