How to Get (and Stay) Focused

This post is part 2 of a two-part series. You can read the first article here. Now that you have a clear picture of what causes people to lose focus, it’s time to learn the tools to overcome distraction. The following three tools can be used to help you regain your focus:

Complain Better

Emotional Intelligence 2.0 author, Dr. Travis Bradberry, argues that frequent complaining is a detrimental habit that can – and should – be broken. Complaining releases the stress hormone cortisol which negatively affects mood, reduces energy levels, and can ironically lead to more of the uncomfortable emotions we seek to escape through distractions.10

It’s time to learn how to complain better. Instead of complaining by focusing on the problem, Bradberry suggests adopting a “solution-oriented” approach.

Next time you feel the urge to complain about a looming deadline or difficult task, stop to consider the real source of the problem. For instance, ask yourself whether a solution to the problem of not wanting to do a task can be found in changing your perception of the work. If so, changing your mind proves much easier and healthier than trying to avoid it. A little self-awareness through introspection can go a long way.

Schedule Your Indulgences

In a 1992 study, researchers found that participants who cited being unable to lose weight despite dieting underestimated their daily caloric intake by 47%.11 These same participants overestimated their daily activity level by 51%. This study suggests that we have a tendency to overestimate behaviors we know to be good for us – how much we exercise, how healthy we eat, how often we clean our homes. We do the opposite when it comes to behaviors we know have detrimental effects – alcohol consumption, sugar intake, and monthly entertainment spending.12 While frivolous indulgences are satisfying in the short-term, they tend to move us away from what we really want. An episode of TV can feel relaxing and satisfying. But what happens after one, two, three…? One episode feels good. A whole series can fill you with regret. When it comes to indulgences, there’s nothing wrong with enjoying yourself. However, the key to moderation is intent. By setting aside time for the things likely to distract you, you ensure to control them instead of letting them control you. Instead of watching television or scrolling social media whenever the urge strikes, put that activity on your calendar, just as you would timebox any task. By planning ahead, you give yourself the peace of mind knowing you’ll soon have time for something fun, without being taken off track when you want to stay focused.

Master Your Triggers

In a George Mason University study, researchers found that distractions have a negative impact on the quantity and quality of our work.13 During the study, 54 participants were asked to outline and write essays on three different topics. Researchers found that interruptions negatively affected both the quality and quantity of work produced. This study supports research that distractions eat up time as well as decrease quality of work. According to one University of California study, it takes approximately twenty-three minutes to get back on track after being distracted.14 Triggers to distraction come in two categories – Internal Triggers and External Triggers. Getting and staying focused requires understanding and mastering both.

External Triggers: Cellphones, work colleagues, and even our kids, can all take us off track when we planned to focus. These triggers in our environment are called “external triggers.” External triggers are relatively easy to control – turn your phone off, logout of social media, put a sign on your computer monitor telling colleagues you’re busy, and so on. Internal triggers, on the other hand, are more difficult to recognize and correct. Internal Triggers: Internal triggers come from within. They are uncomfortable emotional states you seek to escape. Understanding the internal triggers driving you to distraction is critical to staying focused. When do you feel the urge to check your phone? Do you check it when you feel lonely? Bored? Anxious? Overwhelmed? If so, what’s the source of these negative emotions? Reflecting on why you get distracted and learning healthier ways to respond is an integral part of developing sustained focus. While you may be unable to control what you feel, you are able to put practices in place to help guide what you do in response to the desire to escape into distraction. Is your habit of falling out of focus when you feel a negative emotion helping or hampering your ability to stay focused? If you are honest about why you become distracted and understand your negative emotions, you can respond in a healthier way in line with your values and goals.

Becoming indistractable requires an understanding of why you lose focus and learning the skills to do as you say. Establishing healthy habits, breaking out of your unproductive routines, and making time for what matters help you stay focused. By learning not to complain, scheduling indulgences, and understanding your internal triggers, you can harness the power to stay focused.

Nir’s Note: This article was written in collaboration with the NirAndFar.com team.