{"id":76310,"date":"2022-08-22T13:31:00","date_gmt":"2022-08-22T17:31:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=76310"},"modified":"2022-08-24T10:40:30","modified_gmt":"2022-08-24T14:40:30","slug":"tips-to-stay-focused-2","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/tips-to-stay-focused-2\/","title":{"rendered":"3 Tips to Stay Focused and Keep Distractions at Bay"},"content":{"rendered":"\n<p>Do you find it difficult to resist distractions and get your mind to focus on the task at hand? What is the secret to sustained focus? <\/p>\n\n\n\n<p>When your mind is scattered, getting it to focus might seem like a tall order. According to Neil Fiore, the author of <em>The Now Habit<\/em>, the first step to getting into the zone of sustained focus is to get into a <a href=\"https:\/\/www.shortform.com\/blog\/flow-state-complete-guide\/\">flow state<\/a>. <\/p>\n\n\n\n<p>Here are three <a href=\"https:\/\/www.shortform.com\/blog\/tips-to-stay-focused\/\">tips to stay focused<\/a> and keep distractions at bay. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tip-1-get-into-a-flow-state\"><strong>Tip 1: Get Into a Flow State<\/strong><\/h2>\n\n\n\n<p>Fiore argues that <strong>you can <a href=\"https:\/\/www.shortform.com\/blog\/how-to-stop-procrastinating-and-start-studying\/\">avoid procrastination<\/a> and work more efficiently if you get into a <em>flow state<\/em>\u2014a state of enhanced calm, concentration, creativity, and ease<\/strong>. You can enter <a href=\"https:\/\/www.shortform.com\/blog\/steven-kotler-flow-state\/\">a flow state<\/a> by performing focusing and relaxation exercises before starting a work session. Fiore gives detailed instructions for the exercises, which combine deep breathing, <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">mindfulness<\/a> techniques, and positive <a href=\"https:\/\/www.shortform.com\/blog\/affirmation-and-visualization-7-habits\/\">affirmations<\/a>. (Shortform note: It might not always be possible to create flow on demand. For example, in <a href=\"https:\/\/www.shortform.com\/app\/book\/flow\/chapter-7\"><em>Flow<\/em><\/a>, Mihaly Csikszentmihalyi (the psychologist who introduced the concept of flow states) argues that in some cases, <a href=\"https:\/\/www.shortform.com\/app\/book\/flow\/chapter-7#to-find-flow-adapt-or-find-new-work\">you might need to change jobs<\/a> in order to find work that triggers flow for you.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tip-2-keep-distractions-at-bay\"><strong>Tip 2: Keep Distractions at Bay<\/strong><\/h2>\n\n\n\n<p>To help you concentrate and <a href=\"https:\/\/www.shortform.com\/blog\/how-to-get-into-a-flow-state\/\">get into a flow state<\/a>, Fiore recommends having a plan to <a href=\"https:\/\/www.shortform.com\/blog\/how-to-manage-distractions\/\">deal with distractions<\/a> as they arise. He argues that <strong>most distractions can be handled the same way: Write down the distracting thought or impulse and get back to work<\/strong>. That way, you don\u2019t procrastinate on one task by doing another, but you also don\u2019t forget to do genuinely important things later. He says the one exception to this technique is strong emotions, which might require you to take a few minutes to sort through your feelings before returning to work.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Tips to Stay Focus and Say &#8220;No&#8221; to Distractions<\/strong><br><br>It might not be as easy to simply dismiss distractions as Fiore suggests. In <a href=\"https:\/\/www.shortform.com\/app\/book\/a-mind-for-numbers\/\"><em>A Mind For Numbers<\/em><\/a>, Barbara Oakley <a href=\"https:\/\/www.shortform.com\/app\/book\/a-mind-for-numbers\/part-6#anatomy-of-the-procrastination-habit\">defines procrastination as a habit<\/a>: When we encounter certain <em>cues<\/em>, we perform a behavioral <em>routine<\/em> (for example, browsing social media) which gives us a <em>reward <\/em>(such as relief from <a href=\"https:\/\/www.shortform.com\/blog\/work-related-anxiety\/\">work-related anxiety<\/a>) that reinforces the routine.&nbsp;<br><br>Oakley agrees with Fiore that one of the cues in this behavioral cycle is our anticipation that work will be painful\u2014but she adds that <strong>distractions themselves are also a powerful cue for procrastination<\/strong>. That\u2019s because over time, the <a href=\"https:\/\/www.shortform.com\/blog\/anxiety-is-a-habit\/\">habit of anxiety<\/a> continuously rewards us for following rather than ignoring distractions\u2014and that\u2019s a hard association to break. That\u2019s why Oakley recommends <a href=\"https:\/\/www.shortform.com\/app\/book\/a-mind-for-numbers\/part-6#strategy-4-eliminate-distractions\">avoiding distractions altogether<\/a> when you can. For example, if you tend to get distracted by your smartphone, Oakley says that you can deliberately work in places where you don\u2019t get cell reception or wifi.&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tip-3-anticipate-procrastination\"><strong>Tip 3: Anticipate Procrastination<\/strong><\/h2>\n\n\n\n<p>Finally, Fiore recommends tackling resistance in advance by <a href=\"https:\/\/www.shortform.com\/blog\/mentally-rehearse\/\">mentally rehearsing<\/a> before you get to work\u2014in other words, <strong>visualize what you plan to work on as well as the resistance and distractions you expect to face<\/strong>. This way, Fiore says, you can come up with strategies for overcoming resistance and distraction ahead of time and you\u2019ll be prepared when these obstacles come up.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: One way to anticipate procrastination and avoid it is by forming what Nir Eyal calls <a href=\"https:\/\/www.shortform.com\/app\/book\/indistractable\/part-4\"><em>precommitments<\/em><\/a>\u2014choices you make in the present that guide your behavior in the future. For example, if you know what sites you tend to visit when procrastinating, <a href=\"https:\/\/www.shortform.com\/app\/book\/indistractable\/part-4#precommitment-type-1-effort-pacts\">you can install apps that will automatically block those sites<\/a> during work hours. This is a precommitment because you\u2019re making a choice now that will prevent you from making an undesirable choice later.)&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you find it difficult to resist distractions and get your mind to focus on the task at hand? What is the secret to sustained focus? When your mind is scattered, getting it to focus might seem like a tall order. According to Neil Fiore, the author of The Now Habit, the first step to getting into the zone of sustained focus is to get into a flow state. Here are three tips to stay focused and keep distractions at bay.<\/p>\n","protected":false},"author":7,"featured_media":76502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[43,30],"tags":[722],"class_list":["post-76310","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-self-improvement","category-work","tag-the-now-habit","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Tips to Stay Focused and Keep Distractions at Bay - Shortform Books<\/title>\n<meta name=\"description\" content=\"When your mind is scattered, getting it to focus might seem like a tall order. Here are tips to stay focused and keep distractions at bay.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/tips-to-stay-focused-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Tips to Stay Focused and Keep Distractions at Bay\" \/>\n<meta property=\"og:description\" content=\"When your mind is scattered, getting it to focus might seem like a tall order. 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