5 Ways to Improve Focus and Avoid Distractions
Do you feel like you’re stuck in a never-ending cycle of distractions?
I know I do. 🙋 It seems like whenever I try to focus on a task distractions creep in and swiftly pull me away from what I’m trying to accomplish.
Does this scenario sound familiar?
→ You start work
→ You get a Facebook notification
→ You check the notification
→ Notification triggers a memory
→ Which leads you into a daydream
→ You snap out it
→ Then you check your email
→ Finally, get back to work
→ Then you get a phone call
**Cue time-lapse montage**
I can’t tell you how many freakin’ times I go through this.
We get so wrapped up in the distractions that we begin to weaken our focus. But our lives revolve around focus! Focus drives everything from our thoughts, feelings, and emotions, and actions.
What you focus on shapes your reality. If you focus on negative things you’re going to be negative and if you focus on positive things you’re going to be positive.
Do you need to strengthen your focus to avoid distractions? Here are my top 5 ways to do so!
Delete a Social Media App (or 3!)
Social media is one of the BIGGEST distractions we have to deal with. The average user has 8.6 social media accounts on different social networks.
Seriously, has anyone been checking their screen time report notifications? I’m averaging 6 hours PER DAY.
6 whole hours, you guys!
What would you do if you have 6 hours of time to do anything at all?
Sleep?
Read?
Sex??
Nope!
You’re on social media.
Like the scenario I talked about before, social media pulls us away from what we’re trying to focus on.
Natasha Schüll, the author of Addiction by Design says, “Facebook, Twitter, and other companies use methods similar to the gambling industry to keep users on their sites. In the online economy, revenue is a function of continuous consumer attention – which is measured in clicks and time spent.”
Yikes!
While it’s not practical to delete ALL your social media apps (unless you want to go totally off the grid then go for it!) consider deleting a social media app or 3.
Turn off the Background Noise
Even when you’re doing one thing, you're simultaneously doing something else, right?
→ You’re watching TV but you’re really on your phone
→ You’re working but you're listening to a podcast
→ You’re journaling but Netflix is on in the background
We’ve become accustomed to mindlessly multitasking when we don’t need to be.
If you’re doing something, focus on that one thing!
Be more mindful of your environment and what you are letting your mind absorb.
Stay off your phone while you watch TV, find a quiet space to work, create a calming atmosphere for yourself.
Limiting the external factors that you can control will improve your focus, attention, and make what you’re working on that much better.
Clean Your Room
Not to sound like your mother but...clean your damn room!
A messy environment negatively affects the brain. According to WebMD, “Researchers have found that being around disorganization makes it harder for your brain to focus. It can be especially tough for people with ADHD.”
Ya’ll know I have ADHD and will do anything to help calm it. I always say your space reflects your mind. If your mind is messy so is your room.
Improve your focus by making sure everything has a place so you can keep track of everything. I’m not saying you have to Marie Kondo your whole place, just stop running around in a panic because you can’t find your keys.
Whole Ass One Thing
Stop feeling like you need to be busy the time!
We equate success to being busy. That’s such an overused word, busy. Sometimes we say it just as a thing to say. We don’t have to be busy all the time. Honestly, that sounds terrible.
Give your attention to one thing at a time. If you’re rundown you’re not going to be able to work at full capacity.
As Ron Swanson said, “Never half-ass two things. Whole ass one thing.”
By giving your mind the chance to focus on one thing your work will be better, you will make better decisions, and it won’t take such a toll on your mind and body.
Indulge in Self-Care Like It’s Your Job
Psssst! It’s more than ok to indulge in self-care.
It’s a requirement for spiritual survival, especially for These Crazy Times.
Friends, you need to take care of yourself! If you don’t you will inevitably burnout.
Self-care is an excellent restorative practice that improves focus, rebalances your energy, and calms the mind.
Self-care helps you avoid:
✨ Burnout
✨ Unnecessary stress
✨ Fatigue
✨ Anxiety
Yoga and meditation are part of my self-care necessities. Without them, I go fucking crazy.
In my own practice, I find yoga and meditation to be most beneficial when I’m looking to settle my mind and improve my focus. Meditation is an excellent way to calm the distractions because it starts with your inner peace, not because it brings me directly to the zen - quite the opposite. Meditation is my time to let my thoughts go batshit insane, wear themselves out throwing tantrum after tantrum.
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