We try to tackle all our problems at once, fail to focus on the most important things, and waste a lot of energy. How can we learn to avoid distractions and get everything done?
Modern human thinking has long been called “clip-based.” In 1994, American psychiatrist Edward Hallowell coined the term “situationally related attention deficit disorder” (SDD). Here are some of its symptoms:
- inability to concentrate on one thing,
- frequent switching from one task to another,
- fear of missing out on something important, sometimes reaching panic,
- a growing tendency to avoid all thinking and impulsive decision making,
- the feeling of wasted time at the end of the working day.
ADHD differs from the well-known attention deficit disorder (ADD) in that it isn’t genetically determined, but rather acquired through poor work conditions and can be easily remedied during vacations or weekends. So what changes should you make to become more focused and accomplish more at work? In his book, “Don’t Distract Me,” psychiatrist Edward Hallowell offers some practical advice.
Unload your brain
To learn to focus on current problems, you first need to unburden your brain from the multitude of other tasks we keep in mind simultaneously. These can range from large-scale tasks like “compile an annual report” to smaller ones like “buy coffee beans for the coffee machine,” “make a doctor’s appointment,” or “find a good tutor for my child.”
So, first, write down all your tasks on a piece of paper and clearly outline what you’ll do and when. You need to completely clear your brain’s “working memory” in order to focus on the immediate goal.
Create a structure
Imagine what our body would be like if we didn’t have a skeleton? It would become a shapeless lump of flesh. It’s the same with our thoughts and goals: if they don’t have a precise structure, we find it unbearable.
That’s why it’s essential to keep a diary and plan everything.
When we schedule our tasks and prioritize them, we feel more in control of our lives. And you know what the easiest way to create structure is? Tidying up. You’re guaranteed to be able to focus more easily on your tasks if your surroundings are clean and tidy.
Learn to say no
For those who are incapable or afraid of saying no, it’s important to understand that by saying a decisive “no,” you’re actually doing the person asking for something a favor. After all, if we help someone solely because we’re incapable of saying no, it’s unlikely to be 100% effective.
If a colleague wants to assign you yet another overtime task, simply tell them, “I’ll think about it,” or, “I’d be happy to fulfill your request if I had time, but unfortunately, the situation is such that I won’t be able to complete the work quickly or efficiently enough.”
Free yourself from electronic slavery
Set aside time in your daily routine to spend away from electronic devices, and let your colleagues know when you’ll be unavailable. Call people you promised to contact more often rather than text them: face-to-face communication is more immersive.
Make a list of small tasks you’ve been putting off. For example, calling an old friend, opening that book you bought seven months ago, or finally getting to the top shelf of your closet and sorting it out. Check this list (not your phone) whenever you have a free minute.
Focus on the here and now
- Turn off all devices and gadgets for the time you need to concentrate and think.
- Trust yourself. We do things best when we do them the way we think best. If you don’t know what you want, simply listen to your intuition, and your subconscious will likely lead you in the right direction.
- Take a break. If you feel your thoughts starting to wander, stop and give yourself a break. Get up, walk around, drink a glass of water, stretch. Sometimes, even 60 seconds is enough to rest.
- Take on something challenging. People focus most on a challenge when it’s something they’re familiar with but that pushes them to their limits. Quite often, the impossible suddenly becomes quite achievable.
- Ask for help. Don’t consider this a sign of weakness. On the contrary, it shows that you still have enough strength to stay focused and try to find the right path.
- Cherish your time. One of the most reliable rules of modern life is: if you fail to manage your time wisely, it will be taken from you. Guard your time jealously. Don’t give it to anyone, and don’t allow anyone to manage it unless absolutely necessary.
- Close your eyes. If you feel like you’ve lost focus, lean back in your chair and close your eyes. This simple act, surprisingly, helps restore clarity of vision.
- Draw a picture. Visual images free the mind. Draw a diagram, create a table, cover a page with intricate zigzags, write short phrases, or draw arrows. Colored pencils or markers are best for this. You might soon visualize exactly what you were looking for in your state of heightened concentration.
- Talk to yourself. If you suddenly lose your train of thought and feel confused, try thinking out loud about the subject you’re working on. Speaking out loud engages new areas of the brain that aren’t involved in silent reasoning. Your voice will clear the fog.
- Do what works for you. Don’t rely on conventional strategies. Some people work well listening to music or in a noisy environment. Others focus better when walking or even running. Some think best early in the morning, while others do so late at night. Some prefer to think in the cold, while others prefer a Finnish sauna. Some people think best on an empty stomach, while others do better while eating. There’s no right way—there are ways that work best for you.
