Have you ever had one of those days where you canât seem to get anything done? At every turn, thereâs another distraction.
For example, say youâre just starting your day, and you hear a text notification. You pick up your phone to check the text, but then notice you have emails, one of which you have been anxiously awaiting. So you start to check your emails, when your alarm goes off reminding you to take your vitamins. So you walk into the kitchen to get your vitamins and notice the laptop laying on the table. This makes you think about the project you were going to work on today, and since youâre getting a late start you decide to send a text to let someone know youâre running late. Then when you look at your phone you notice the first text that came in this morning that you havenât answered yet.
Does this sound familiar? Thatâs why finding ways to manage your time and limit distractions, might help you to be more productive.
American Entrepreneur and motivational speaker, Jim Rohn stated,
âEither run the day, or the day runs you.â
By taking charge of your life instead of floating aimlessly from one digital temptation to another, you might be able to focus on what you need to do, but also make time for some fun as well.
So how do you do that?
Limit Distractions
One way to begin is to become aware of what is catching your attention. Many times we respond without thinking. It becomes an automatic reaction. For example, when you hear a chime coming from your phone, you will most likely pick it up to see who is texting you. Likewise, you will check your phone when someone is calling, or other types of notifications.
Another distraction is social media. You may be curious as to what your friends are posting. Where are they and what are they doing? Games can also suck you in, and are designed to keep you playing. Checking your banking, news, and health apps are easy distractions as well.
While some of these apps can be useful, the point is that you might need to learn to use them with discretion. You donât need to be checking things all the time. You donât need to be reacting to every alert. When you are constantly distracted, itâs difficult to return with full focus to the present task.
Researcher Gloria Mark at University of California stated,
âDistractions can lead to stress, pressure and frustration.â
Limiting the things you allow yourself to be distracted by might help you feel better, work better, and think more clearly.
Try limiting distractions by:
- Placing your phone face down so it wonât draw your attention when it lights up.
- Turn your notifications off, or customize them.
- Use the âdo not disturbâ setting.
- Keep apps in a hidden folder. You can access them when youâre ready, instead of them catching your eye on the desktop or homescreen.
- Establish âno phoneâ zones, such as your workplace, bedroom and eating areas.
Structure and Time Management
Creating structure can help make room for all of the important things you want to do with your day. Writer Zig Ziglar said,
âPeople often complain about lack of time, when lack of direction is the problem.â
Timeboxing is one technique that can help organize your tasks and activities. Simply put, arrange your calendar into boxes with specific times for beginning and end. You can even color code them to create a quick visual reference. For example, assign one box for your morning routine. The next box might be for checking emails and other communications. Another box might be for your current task or work project. Remember to include boxes for breaks and physical activity.
As you arrange your calendar, notice the balance of colored boxes. Be sure to include work, play, rest and social time in ways that allow you to include all of the activities you want and need to accomplish. By separating them into time boxes, you can focus on one thing, knowing that you have scheduled time for other things that you will do later.
Another idea is to set a timer. Do one thing for 25 minutes. When the timer goes off you take a 5 minute break. By setting a timer, you donât need to continually âwatch the clockâ. You can put your full focus into what youâre doing, and know that the alarm will go off when 25 minutes is up. Some people use this method for meditation, so they can clear their minds without wondering how long theyâve been sitting there.
There are many types of time management. Find one that works best for you, and then allow yourself to focus on the moment, not the distractions.
âTime Management is all about distinguishing between what is important to you and what simply lulls you into useless activities,â
Dr. Prem Jagyasi
Not to say that all social media or digital devices are useless activities. But the point is to control your time in such a way that you decide for yourself where you choose to place your attention.
Rather than scrolling endlessly out of boredom or being caught up in a never ending loop of entertainment, use technology to your advantage. Schedule times to use it for fun, and times when you are using it as a tool. And stay committed to your plan.
Digital Detox
Sometimes getting away from digital devices altogether can be just what you need. âTurn it off, and Tune it outâ can be a good rule of thumb when digital distractions become overwhelming.
Start by turning off your phone while youâre at work. Make an agreement with yourself not to check on it until your break time.
Many times, people are afraid to âdisconnectâ because they think they will miss something urgent or important. But the majority of texts, calls and emails can usually be answered during a scheduled break, or at the end of the day.
Another important aspect of digital detox is sleep. Clear thinking can be difficult when youâre tired. The Sleep Health Foundation says that bright light from smart devices blocks the release of melatonin, which is the hormone that helps our bodies induce sleep. By turning off your devices two hours before you go to bed, you give your brain time to slow down and detach from the day.
Get Physical
Itâs hard to focus when youâve been on your computer for hours, so give your brain a break by getting physical.
Take a walk. Clean the house. Play a game. Participate in a sport. Walk the dog. Anything you enjoy that gets you up and moving counts! If you can incorporate fresh air and sunlight as well, you gain even more benefits.
Be sure to schedule your physical time when planning your day. If itâs on the schedule, youâll be more likely to do it than if you try to squeeze it in spontaneously between tasks.
Reading and Other Real Life Adventures
Digital devices are fun. Theyâre alluring. Theyâre useful and becoming predominantly necessary. But like any new thing, it can become our primary focus, and then become our primary distraction.
Tuning into the physical world is important to help maintain focus. And there’s something very satisfying and relaxing about reading a real book. Walking in a garden with real flowers has a different feeling than looking at pictures of flowers online. And you certainly canât pet a picture of a dog and feel the enjoyment that a real animal brings.
Improving your memory through word games and puzzles can help with clarity and concentration. Memorizing poetry or meaningful quotes can help your brain stay focused on one track, instead of jumping from one thought to another.
When you take time out from the digital world, ignoring distractions, and become fully present in the real world, you may be better equipped to return to work refreshed and ready to focus again.
Final Thoughts
Balancing the digital world with the physical one is a good way to maintain a focused mindset. Digital devices are tools. And you can teach yourself to use them wisely.
Author and Motivational Speaker, John Di Lemme, stated,
âYour results are a product of either personal focus or personal distractions. The choice is yours.â
