Modern life is burning us out: Here are 4 ways to limit distraction and boost focus

Posted on January 29, 2025

Shocking fact:  It can take up to 23 minutes to regain our focus when we get distracted. In this article we show you 4 steps to limit distractions -- and quickly get your mind back on track.

Have you ever found yourself:

    • Jumping over to social media during a work session?
    • Feeling guilty for wasting time but unable to break the cycle?
    • Struggling to complete even the most straightforward tasks?

You're not alone. Scientists say our brains are simply not wired to handle all the information we're expected to process in modern life. This is why so many of us feel burned out and overwhelmed today.

Educators and administrators are distracted daily by workload, stress, professional demands, politics, parent involvement, and other societal factors.

Teenagers and kids get distracted by phones, social media, video games, streaming services, peer pressure, lack of sleep, family conflicts and more.

Some of our distractions come from outside influences.
But the truth is, self-distraction is just as common.
And with attention spans slipping, it's becoming harder to maintain our focus.

 

Stefan Barbas, Mental Health Occupational Therapist and founder of Advanced OT shares the The Shocking Impact of Self-Distraction:

    • Lack of focus and productivity
    • Mental health and overall well-being
    • Increased stress and anxiety
    • Delayed problem-solving
    • Poor sleep
    • Impaired decision-making
    • Decreased cognitive function

Each time we check our phone or get lost in a social media rabbit hole, we’re satisfying our craving for instant gratification. It doesn’t have to be this way. Here’s some guidance on how to regain control of your focus and productivity.

 

How to Take Back Control of Your Focus

1) Embrace Monotasking
One task, one focus. Complete a single task before moving on to the next. Group tasks into similar areas--for example, do your creative work in a different session than your emails or administrative tasks. Whenever possible, avoid jumping between them.

2) Create a Focus-Friendly Environment

    • Put your phone in another room: Out of sight, out of mind.

    • Dedicate a specific workspace: No more working from the couch or bed.

    • Tidy your workspace: A clean workspace leads to a clear mind.

    • Implement scheduled focus blocks: Time blocks for uninterrupted work.

3) Break Tasks Into Clear, Manageable Steps
This means breaking your task into very small, specific steps. Create a clear to-do list. This way, tasks become much less overwhelming. Enjoy the endorphin rush as you cross out completed tasks one by one!

4) Implement a Recovery System
 It is inevitable that you will slip up. Here’s how to reset:

    • Step 1: Accept the slip. Resisting the urge to distract yourself only amplifies the problem.
    • Step 2: Clear your mind. List all pending tasks and pick one to focus on. Start with just 5 minutes.
    • Step 3: Reset your environment. Eliminate distractions—put your phone away, tidy your workspace, and take a deep breath.

 

Yes, you can Retrain Your Brain

Though our brains aren't designed to process all the distractions of modern life, you can reverse the cycle of self-distraction. The good news: you really can train your brain to stay focused.

retrain your brainStart by adopting the 4 strategies:

  • Monotask. Focus on one task at a time.
  • Design your environment. Eliminate distractions wherever possible.
  • Clarify tasks. Break them into specific steps.
  • Recover quickly. Accept slips, reset, and move forward.

Remember to start small, be patient, and you’ll be amazed at how much progress you can make.  

For more information on how to take control of your time, check out Mel Robbins, American author, podcast host, and motivational speaker, and her podcast episode The Real Reason You’re Exhausted: How to Gain Control of Your Time & Your Life.

 

 

Author: Kim Celotto for Respectful Ways

Respectful Ways offers trauma-informed character education and social-emotional learning curriculum for four age groups: PreK-2, 3-5, 6-8 and 9-12. Students engage and grow with interactive, online courses covering compassion, perseverance, respect and responsibility.

 

 

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