Tips on how to avoid distractions and stay focused

New Delhi: How many times has a social networking app notification distracted you from a task? With so many distractions in today’s fast-paced, technologically advanced world, it’s harder than ever to focus. Let’s identify some daily digital distractions: A popular celebrity shares a live video on Facebook; a close friend updated her Instagram story; there was an SMS advertising a discount from a well-known company, a message notification in the web browser; and lots of email alerts.

Every audible phone signal stimulates the release of cortisol, the stress hormone. The cumulative effect of these microdoses is harmful to our health, causing internal pressure and a deficit in attention. There are other things that can get in the way like kids, a spouse or colleague who talks a lot, etc.

What is the focus? Focus is the ability to stay focused on a task and avoid distractions. A focused mind ignores irrelevant thoughts and is fully engaged in an activity. Unfortunately, when we discuss aspects of success, we completely reject, overlook, and disregard focus. Malini shares signs of focus and lack of focus, a key aspect of success, along with motivation, creativity and networking.

Signs that you are focused

Focus affects life success, so successful people never underestimate it. Like a laser beam, laser-focused individuals always focus their efforts on a single essential task. The following are signs of focused people:

You choose your battles and avoid a lot of work so you can prioritize each action. For example: as a writer you sit down and write instead of wasting time on formalities, as a cook you prepare and experiment with flavors, as a working mom you order food on weekends to spend time with your kids, etc

You spend less time discussing future endeavors, past successes, and delays. You are more focused on future goals and constantly strive to improve

Your time will be guarded. They refuse useless requests and tasks. Take time each day to focus on improving and reaching your goals

You take regular breaks, take care of your health, and acknowledge that it helps with your goals

Instead of starting out with guns blazing, let your emotions get the better of you and keep your eye on the prize

Signs that you lack focus
Focus and concentration difficulties affect everyone differently. Some have trouble concentrating at work or school, while others have trouble reading or engaging in other pastimes. Common signs of lack of concentration are:
Inability to perform typical daily activities
restlessness
Cognitive Haze or “Brain Fog”
Problems retrieving events that have occurred recently
Making decisions is difficult
energy deficit
make fleeting mistakes
Missing important meetings, deadlines and appointments, regularly being late for the office, school, etc
Inability to complete activities on time
Common instances of misplacing items or forgetting where they are

Tension, fear and a feeling of being overwhelmed often go hand in hand with a lack of concentration. Malini adds simple tips to improve focus:

No multitasking: “Working on one thing at a time” improves work quality and attention span. For example, don’t text before a meeting or play video games while reading newspapers. Turn off video when writing an important article and don’t look at your phone while someone is around to talk to you, as you’ll miss something important and make the other person feel irrelevant. Working in 90-minute intervals followed by 20-minute breaks maximizes productivity. Each of us has unique preferences and daily routines. Rather than sticking to it rigidly, the 90-20 model lets you adjust the times to suit your work mode while maintaining the work and rest cycle

Eliminate distractions: Some distractions are unavoidable (like traffic noise), others are self-imposed (like keeping your smartphone at your desk at all times). Start by muting your phone and placing it in your desk drawer. Shut the door to your office or room and let everyone nearby know you need privacy for an important task. Find ways to eliminate distractions, even if it requires a period of daily isolation

Produce a focused effort: If you focus on production and up the ante, you’ll immediately invest more in the process and do whatever it takes to stay focused. Consider the expected prize you will bestow on yourself after completing an important endeavor. It may be something you’ve always wanted to buy. It could be a pair of trendy sneakers, a watch, a pair of sunglasses, a pair of boots, a vehicle, a house, etc

Know what is important: Do not prioritize the urgent over the important. The “urgent” is the text message from your significant other reminding you to pick up your dry-cleaned clothes on the way home.” The “important” is the project due by the end of the day with the ability to expand your business and bring long-term rewards . This is where prioritization comes into play. Begin each day by prioritizing your responsibilities, taking into account factors such as time, deadline, and potential impact on your life. A timer is a great tool for developing self-discipline and self-regulation by serving as an outside watchdog, ensuring you don’t lose focus

Practice self-care: Don’t forget to restore your body’s mental and physical resources through exercise, living in the present moment, deep sleep, confidence, massage, meditation and active rest. As you make daily decisions, a high level of emotional self-awareness and self-control can help you fuel your own resources and stay focused even when life is full of distractions