No problem Sean! Focus is not a linear thing and varies depending on our mental and physical environment, I think it's important to have that awareness so as to not be too hard on ourselves but also to find solutions that cater to our needs.
This was interesting. I shall be more mindful of how I concentrate in future and not feel so guilty about distractions, might take some retraining to rein them in after the 'relaxation' period!
I'm glad you obtained an actionable takeaway from my post! It is easy to become hypercritical of ourselves when expect the ideal to happen, but there are always two sides of the coin, and as you said, it does sometimes take relearning to change the way we frame our reactions to distractions.
My experience of distraction is that it fundamentally arises from an uncomfortable emotion > fear, shame, boredom, etc. It's the desire to mute or numb that feeling that drives me toward a distraction. Whatever the distraction may be like doing laundry, scrolling phone or even something healthy like going for a walk is a distraction if it's taking me away from the thing I intended to do, aka the thing that would give me traction. Regardless of the object or action, it's purpose is to manage the uncomfortable feeling that my "traction task" is bringing up.
Thank you for sharing your introspection Amanda, from what you described it seems that distractions are almost like a temporary escape from a main responsibility or task that requires focus.
In that sense it is different to procrastination in the way that it is more subconscious and pertains to a natural inclination to avoid, rather than face something head on. These are distractions that we face day-to-day and require a conscious effort to stay away from, in which I have found that being aware of what cues a certain behavior can enable us to take charge of what distracts us and in the case of being intentionally distracted, when.
Just a few thoughts as I think you touched upon the emotions that a cue can bring about, which is deeper and more personal.
I set up blocks of time on my calendar a week ahead or a few days before the next week.
During those blocks, I set 20-30 min timers. Then, I take a short 5 minute break to either move physically, meditate, do a chore, play with the dog etc.
Interesting how you intertwine the two. I like how you include other activities within the time block, it definitely ensures balance throughout the week.
Great point in this article about finding your why. Motivational speaker Simon Sinek wrote about this in his book Find Your Why. A very powerful read!
I have severe ADHD-combined and have had to adapt to the distractions by also using time blocking and the pomodoro technique. It feeds my need for dopamine and keeps me engaged just long enough before it's gone!
Thank you Dawn! I definitely have to take a look at that book.
It's great to hear that you have found a way of mitigating distractions through having your own systems. Time blocking is also essential for me and has brought about a clarity that I haven't achieved with other techniques.
I'm interested, how do you use both techniques as well as decide which to use and why do you think the Pomodoro technique works for you?
I used to be able to read a book with the television on loudly next to my head. I could focus so well. Now I struggle even when it’s quiet. I think it’s a symptom of getting older. Great post!
Same here Mariella, even with the things we term as distractions today, my ability to focus when I was younger would disregard these as merely a part of the environment I was in. With more responsibility and demands, it does become more difficult to focus.
As Alea has said, I like making time for guilt free distraction too, if I pre-plan as soon as I get to the end of this, block, section, Pomodoro etc. I can make a drink, use the toilet and stretch my legs a bit, then spend 10 minutes scrolling or read a few posts on here as a reward and to recharge my brain.
Exactly on that point of being guilt-free because it is energy sapping to feel like you are doing the wrong thing at the wrong time or to worry about something that can be done later. With anything we do, staying on it for too long would only cause us to get square-eyes.
I think I've got square eyes today, 13 hours I've got on my phone today. I've written probably 10,000 words combined though so I'll give myself some credit. I haven't just been slacking off.
That is a lot. Sometimes it is a trade off between having sharpness and flow against square eyes. There are some days where I do get square eyes but I am glad I committed to task more than I expected. Especially with writing, when there are no distractions and the ideas keep coming.
I like your point about making time to be intentionally distracted.
When I find myself unable to focus on my work, using the Pomodoro technique helps because I know that I only need to focus for a set amount of time, then I'll be allowed to take breaks in between. It's hard to force your brain to focus when you're already feeling tired and drained. Even if you're busy, it's important to take a break even just a few minutes :)
Being intentionally distracted I think is that counterbalance to being able to focus; it works hand-in-hand. I guess with the Pomodoro technique you can look forward to the break or at least have clarity on what you are going to use your time for and that way you can better focus, reaffirming the point of having intention.
I'm with you on the point that it's very difficult to focus when tired, even with the motivation, I make the conscious decision to take a break and come back to the task at hand.
Ami you've summarised my whole post. 😅 That internal misalignment can definitely keep us in a cycle of firefighting distractions rather that reflecting on the root cause of them. I think the idea of intentionality alongside awareness relates to the relation between the components of habits I discussed in my research post. Often it is the cue that leads to a certain reaction, but would that cue even exist if we have our routines and systems effectively organised?
Thank you for your great insight and I look forward to hearing what you think of my following posts.
thanks for writing this and challenging our thinking!
staying focused and blocking out distraction isn't usually a nice, neat, straight line
No problem Sean! Focus is not a linear thing and varies depending on our mental and physical environment, I think it's important to have that awareness so as to not be too hard on ourselves but also to find solutions that cater to our needs.
This was interesting. I shall be more mindful of how I concentrate in future and not feel so guilty about distractions, might take some retraining to rein them in after the 'relaxation' period!
I'm glad you obtained an actionable takeaway from my post! It is easy to become hypercritical of ourselves when expect the ideal to happen, but there are always two sides of the coin, and as you said, it does sometimes take relearning to change the way we frame our reactions to distractions.
My experience of distraction is that it fundamentally arises from an uncomfortable emotion > fear, shame, boredom, etc. It's the desire to mute or numb that feeling that drives me toward a distraction. Whatever the distraction may be like doing laundry, scrolling phone or even something healthy like going for a walk is a distraction if it's taking me away from the thing I intended to do, aka the thing that would give me traction. Regardless of the object or action, it's purpose is to manage the uncomfortable feeling that my "traction task" is bringing up.
Curious about your thoughts on this take.
Thank you for sharing your introspection Amanda, from what you described it seems that distractions are almost like a temporary escape from a main responsibility or task that requires focus.
In that sense it is different to procrastination in the way that it is more subconscious and pertains to a natural inclination to avoid, rather than face something head on. These are distractions that we face day-to-day and require a conscious effort to stay away from, in which I have found that being aware of what cues a certain behavior can enable us to take charge of what distracts us and in the case of being intentionally distracted, when.
Just a few thoughts as I think you touched upon the emotions that a cue can bring about, which is deeper and more personal.
I set up blocks of time on my calendar a week ahead or a few days before the next week.
During those blocks, I set 20-30 min timers. Then, I take a short 5 minute break to either move physically, meditate, do a chore, play with the dog etc.
Interesting how you intertwine the two. I like how you include other activities within the time block, it definitely ensures balance throughout the week.
Something I'll try out too!
If you remember, I'd love to hear from you to see how that goes!
Great point in this article about finding your why. Motivational speaker Simon Sinek wrote about this in his book Find Your Why. A very powerful read!
I have severe ADHD-combined and have had to adapt to the distractions by also using time blocking and the pomodoro technique. It feeds my need for dopamine and keeps me engaged just long enough before it's gone!
Thank you Dawn! I definitely have to take a look at that book.
It's great to hear that you have found a way of mitigating distractions through having your own systems. Time blocking is also essential for me and has brought about a clarity that I haven't achieved with other techniques.
I'm interested, how do you use both techniques as well as decide which to use and why do you think the Pomodoro technique works for you?
Be intentionally distracted. > that's so powerful!
It creates a clear boundary and does make a real difference!
I used to be able to read a book with the television on loudly next to my head. I could focus so well. Now I struggle even when it’s quiet. I think it’s a symptom of getting older. Great post!
Same here Mariella, even with the things we term as distractions today, my ability to focus when I was younger would disregard these as merely a part of the environment I was in. With more responsibility and demands, it does become more difficult to focus.
Thank you for sharing!
As Alea has said, I like making time for guilt free distraction too, if I pre-plan as soon as I get to the end of this, block, section, Pomodoro etc. I can make a drink, use the toilet and stretch my legs a bit, then spend 10 minutes scrolling or read a few posts on here as a reward and to recharge my brain.
Exactly on that point of being guilt-free because it is energy sapping to feel like you are doing the wrong thing at the wrong time or to worry about something that can be done later. With anything we do, staying on it for too long would only cause us to get square-eyes.
I think I've got square eyes today, 13 hours I've got on my phone today. I've written probably 10,000 words combined though so I'll give myself some credit. I haven't just been slacking off.
That is a lot. Sometimes it is a trade off between having sharpness and flow against square eyes. There are some days where I do get square eyes but I am glad I committed to task more than I expected. Especially with writing, when there are no distractions and the ideas keep coming.
I like your point about making time to be intentionally distracted.
When I find myself unable to focus on my work, using the Pomodoro technique helps because I know that I only need to focus for a set amount of time, then I'll be allowed to take breaks in between. It's hard to force your brain to focus when you're already feeling tired and drained. Even if you're busy, it's important to take a break even just a few minutes :)
Being intentionally distracted I think is that counterbalance to being able to focus; it works hand-in-hand. I guess with the Pomodoro technique you can look forward to the break or at least have clarity on what you are going to use your time for and that way you can better focus, reaffirming the point of having intention.
I'm with you on the point that it's very difficult to focus when tired, even with the motivation, I make the conscious decision to take a break and come back to the task at hand.
Ami you've summarised my whole post. 😅 That internal misalignment can definitely keep us in a cycle of firefighting distractions rather that reflecting on the root cause of them. I think the idea of intentionality alongside awareness relates to the relation between the components of habits I discussed in my research post. Often it is the cue that leads to a certain reaction, but would that cue even exist if we have our routines and systems effectively organised?
Thank you for your great insight and I look forward to hearing what you think of my following posts.