Tips for the more easily distracted person to be less distracted …

Have you heard the “dad joke” about wanting to become more like a farmer?

A farmer?!

Yes … a man outstanding in his field.

[Insert moan and shaking head here.]

Most of us aren’t farmers, but many people might identify with being a easily distracted person like the farmer in this story by Christian Cheong:

One morning a farmer told his wife that he was going out to pluck the ripe fruits from his field.

He got off to an early start so he could warm up the truck. He needed more gasoline, so he went to the store to get it. On the way to the store he noticed the pigs weren’t fed. So he proceeded to the corn crib, where he found some sacks of feed. Beside the sacks were potatoes that were sprouting. Then when he started for the potato pit, he passed the wood pile and remembered that his wife wanted wood in the house. As he picked up a few sticks, an ailing chicken passed by. He dropped the wood and picked up the chicken.

When noon arrived, the frustrated farmer had not even gotten to the truck, let alone to the field. By now, it is very hot. Some of the ripe fruits had dropped.

We live in a world where people are becoming increasingly distracted. Let’s look at just a few of the reasons why. Here are three major themes consistently highlighted in research regarding why people get distracted:

1. Internal distractions:

• • Mind-wandering. Our brains naturally wander, especially when bored or disengaged. Daydreaming, worrying, or planning unrelated tasks can pull our attention away from the present moment.
  • Negative emotions. Stress, anxiety, or strong emotions can be attention-grabbers, making it difficult to focus on anything else.
  • Lack of motivation. If we find a task uninteresting or uninspiring, our minds are more likely to drift toward things we find more stimulating.

2. External distractions:

• • Technology. Devices like smartphones, computers, tablets, and TVs constantly vie for our attention with notifications, alerts, and readily accessible entertainment.
  • Multitasking. Attempting to do multiple things at once, even seemingly simple tasks, can overload our cognitive resources and lead to mistakes and decreased efficiency.
  • Environmental stimuli. Noise, clutter, and movement in our surroundings can be visually or audibly distracting, especially in open-plan offices or busy public spaces.

3. Individual differences:

• • Attention span. Some people naturally have shorter or longer attention spans, impacting their ability to stay focused on a single task for extended periods.
  • Temperament traits. People who are easily bored, impulsive, or sensation-seeking might be more prone to distraction.
  • Mental health conditions. Certain mental health issues can significantly impact focus and attention control.

Some might think being distracted is “no big deal,” but being easily distracted can impact a person’s life in several ways, such as:

Productivity:

• • Miss deadlines. Difficulty staying focused can lead to delays and incomplete tasks.
  • Lower quality work. Rushing to make up for lost time can compromise quality.
  • Increased workload. Distractions can make tasks take longer, creating a backlog.

Well-being:

• • Increased stress. Difficulty concentrating can be frustrating and anxiety-provoking.
  • Decreased sense of accomplishment. Failing to meet goals can lead to feelings of dissatisfaction.
  • Relationship strain. Inattentiveness can damage personal and professional relationships.

Learning and problem-solving:

• • Difficulty retaining information. Distractions can hinder learning and memory.
  • Oversimplified solutions. Lack of focus can lead to overlooking important details.
  • Missed opportunities. Distractions can prevent you from noticing valuable information.

If you find yourself an easily distracted person, here are some practical tips to help you be less distracted:

Internal:

• • Set an intention. Before starting a task, briefly visualize yourself completing it successfully. This primes your mind to focus and stay on track.
  • Pomodoro Technique. Work in focused intervals (e.g., 25 minutes) with short breaks in between. This helps maintain concentration and avoid burnout.
  • Schedule distracting activities. Plan specific times to check emails, social media, or engage in other distractions. This helps prevent them from interrupting your focus during important tasks.

External:

• • Silence notifications. Turn them off or use “Do Not Disturb” mode.
  • Single-task. Close unnecessary apps and tabs and eliminate multi-tasking by focusing on one thing at a time.
  • Declutter your space. Minimize visual and auditory distractions in your environment.

Individualized:

• • Know your limits. Recognize your attention span and take breaks accordingly.
  • Identify triggers. Understand what specifically distracts you the most so you can create a strategy for overcoming or eliminating the trigger.
  • Seek support. Consider if your struggles are related to an underlying condition. Meeting with a competent Christian counselor may be helpful or necessary if your efforts aren’t fruitful.

Scotty