Eliminating Distraction: How A Single Interruption Throws Off Your Entire Focus

Picture this: You finally get the chance to sit down and start getting work done.

You begin to find yourself in a groove – then, out of nowhere, you get an alert on your phone or someone comes into the room to ask a question.

Like magic, all of your focus has vanished.

Our attention span is very fragile. All it takes is a 1-3 second distraction to throw off your entire focus for the next 20 minutes.

In fact, Gloria Mark, a researcher at the University of California, Irvine found that while “82 percent of all interrupted work is resumed on the same day…it takes an average of 23 minutes and 15 seconds to get back to the task.”

Her research also found that when people are interrupted they often try to work faster – which only leads to increased stress, frustration, time pressure, and lesser quality work with more mistakes.

While a small distraction may not seem like a big deal, it can have real consequences on the quality of our work.

Focus is the elimination of distraction. The less potential distractions we have, the easier it is to stay focused and get things done without interruption.

Of course, we can’t completely control all of the distractions throughout our day. They are a part of life. But here are healthy suggestions for creating a more “distraction-free” environment for yourself.

How to Eliminate Distractions While You Work

• Do one thing at a time. Our minds can only focus on doing one thing at a time properly. Try to avoid the common trap of multitasking (or “task switching”), which often leads to more mistakes, stress, and burnout. When answering emails, focus on answering emails. When at a business meeting, focus on the business meeting. When writing up a report, focus on writing the report. It’s often better to do one thing with your complete focus and attention rather than do multiple things sloppy and carelessly.
• Work in smaller time chunks. If you find it hard to stay focused for a long period of time, try doing it in shorter time periods. Instead of trying to work for a whole hour, schedule just 20-30 minutes of uninterrupted time. You can often get more done in 20 minutes of super focused work vs. an hour of constant distractions and mindlessness. Quality is better than quantity when it comes to dedicating your time toward being productive.
• Choose the right environment. When it comes to focus, environment is everything. It’s better to choose a good environment (by removing as many distractions as possible), than to falsely believe you can just power through the endless interruptions. One of the most important features of a good work environment is: having your own space dedicated to work – such as your own office or room at home. If you have a place that you associate only with work, then your mind automatically begins to get into “work mode” as soon as you step into that room. This is better than trying to work in places where you also do other things (such as trying to get work done in the company lunch room, or working in your living room where you often watch TV or play video games). For some people, going to a cafe or library is one effective way to get into “work mode” without interruption; while others prefer to work completely alone. What type of environment helps you get into a focused state?
• Create boundaries. Have a plan to stop distractions in their tracks before they reach you. Close the door and put a “Do Not Disturb” sign up, turn off sound/alerts on your phone, or block certain websites during “work time” so you don’t magically find yourself browsing social media or emails when you’re supposed to be working. Creating boundaries between you and your bad habits is often better than relying on sheer willpower to overcome them. Make it so difficult to get distracted that you wouldn’t be able to even if you wanted to.
• Remove unnecessary notifications on your phone. Our digital devices (phone, computer, tablet) tend to be the biggest sources of distraction in today’s world. Do a “notification cleanse.” For a couple weeks, whenever I got a notification I asked myself “Is this really something I need to know right away?” If the answer was “No,” I turned off that specific type of notification. Now I only get notifications for really important stuff (calls/texts from family) – and it’s saved me from a world of distraction.
• Make use of music or background noise. Music is a great way to help yourself stay focused and block out other distractions (such as people talking, cars honking, or other annoying sounds in your environment). I always listen to something instrumental – like classical, jazz, or electronic music – while I’m writing or answering emails. Background music without words or lyrics is often best for difficult mental work (since lyrics can often grab our attention). Other options include listening to white noise, nature sounds, or other ambient sounds. Choosing the right type of music can make a big difference when it comes to staying focused.
• Give a polite warning to others not to disturb you. A big part of eliminating distractions is finding ways to stop them before they reach you. If you often get distracted by people you live with or work with, one simple strategy is to let them know you are going to be busy. Simply say, “Hey, I’m planning on getting some important work done for the next hour, so please try not to disrupt me, unless it’s an emergency.” Maybe not everyone will respect your wishes, but this can save you from some of the more “harmless” or “accidental” distractions from people around you. I’ve recommended a similar strategy for warning people when you’re in a bad mood – not as a type of threat, but a simple heads-up. If you ask correctly (without giving an attitude), most people will respect it. You can double down on this by also including a warning on your door, “Do Not Disturb,” just in case they forgot.
• Take healthy breaks throughout the day. Focus always takes energy – even if you removed all external distractions, you can only focus for so long before your mind gets tired and starts drifting off. This is why taking healthy breaks throughout your day is essential for maximizing your energy and managing daily stress. A short 15-30 minute break (such as going for a walk, talking to a friend, or eating lunch) can help you to clear your mind and go back to work feeling refreshed and rejuvenated. Pay attention to when you’ve reached your physical and mental limits – and when to step back to reenergize yourself.
• Practice meditation. Meditation is the most direct way to improve your focus. A simple 100 Breaths Meditation teaches you how to focus on a single object (your breath), while also catching yourself when you are distracted – then bringing your attention back to your breathing. Focus isn’t just not being distracted, but also knowing how to re-focus when you do get distracted. Meditation shows you how to do this, and it’s a skill that can be applied to any other activity.

These are the best strategies for improving your daily focus. While we live in a world of distraction, these tips and suggestions will help you to improve your attention span and get things done with less interruption.

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