The more entangled we become with technology and the more information floods into our brains, the more the whole world says “hello” to a new kind of epidemic: distraction. Once upon a time, people who couldn’t concentrate were seen as odd; now almost all of our brains look like a messy student flat. Do you check social media while you work, while also brooding over your partner’s latest blunder and trying to keep up with your friends’ group chat? Are you incredibly busy but somehow never productive? Do you come home at the end of the day with a scattered mind, thinking, “I could actually have done more by working less”? Congratulations! Welcome to the Distraction Club! And yes, sadly, it’s a club for losers.
- How much of your time do you spend on things you shouldn’t be dealing with at all?
- How much of your time do you spend on things you should be dealing with less?
- How much of your time do you spend on the things you really should be dealing with?
So How Do We Gather Our Focus?
Focus isn’t like making your bed — it doesn’t come together in two minutes. But with a few simple methods you can bring it back into healthy shape.
- Decide to focus: The most important thing is knowing what we’re doing and why, and being determined about it. What would change in your life if you focused more? What would be better than it is now? What difference would it make at work, for example?
- Become aware of what distracts you: What scatters your focus? Cute cats on social media? Celebrity gossip? Your colleague’s boots at the next desk? Your ex’s new partner? First, identify these. Then build awareness around them. Every time you open social media or a game on your phone, pause for three seconds, take a deep breath and ask yourself, “What is doing this giving me right now?” A lot will change.
- Calm down, relax, unwind: Be calmer and more settled at work and throughout your daily life. The more you calm down and relax, the more your concentration increases — as your brainwaves slow down, you’ll be able to focus more easily. It’s like changing gear on a car or a bike: the higher the gear, the lower the engine speed (your brainwaves), and the faster you go. And you don’t need a bearded hypnotist swinging a pendulum in front of you to relax. If you don’t already meditate, start — it’s a very effective weapon against distraction. Gentle, slow-tempo music like classical or jazz will also help you relax. Slow your movements down during the day; as you slow down, your brainwaves will follow.
- Put yourself and your artistry into your work: If you see your work as just a job and do it half-heartedly, it’s only natural that your attention wanders. The brain hates boredom, because your brain is a creative intelligence, an artist, a master orator. If you don’t feed its creative side, the genius inside you will wander off to play mobile games instead. Bring your artistry, your creativity — in short, yourself — into your work. Give yourself to it fully and try to enjoy it more. Whatever your job, there is always a more enjoyable and more energising way to do it.
- Less clutter, more happiness: Find a way to remove anything unnecessary and distracting from your desk and your surroundings. The fewer distractions there are, the more easily you can give quality focus to what you really want to do.
- Face your worries and problems: If the thoughts in your head won’t leave you alone, your brain will run like a steam engine. Don’t ignore your worries and problems or pretend they don’t exist. But you don’t need to give them all your energy either. The first question to ask yourself is: “Is there anything I can do about this worry or problem?” If yes, go and do it. Solve the problem — then there’s nothing to worry about. If no, then why worry? What does worrying give you? You can spend your energy and focus on more valuable things. Also, write your worries and passing thoughts down on paper. Writing frees you; it relaxes your brain and helps you find solutions more easily.
Let Me Ask Again
- How much of your time do you spend on things you shouldn’t be dealing with at all?
- How much of your time do you spend on things you should be dealing with less?
- How much of your time do you spend on the things you really should be dealing with?
And now do you know what to do about it?
Then do you have any excuse left for not changing things?
I don’t think so.
So there’s no reason not to have a fantastic week! Come on — it’s time to give your day meaning with your best smile. It’s time for energy — for the whole world!