Distraction Demystified – Interrupting Our Flow

Distractions

Distractions Interrupt Our Flow

When we are in flow, we are natural, open and responsive.

When we are driven to accomplish, we can be just the opposite.

We can be great at “doing” and miss the elements of being that put us in a place of flow. We can also be great at “being” but still ineffective in “doing.”

“Doing” matters because while being masterful in personal leadership has much to do with being, it’s equally about doing.  You want to be effective in what you do too.

There is a catch.  There are reasons why people don’t do it effectively, and being distracted is one of them.

You might welcome distraction or be irked by it.  Your reaction may depend on whether you are in a perspective of ‘doing’ or ‘being’.

 Someone who is driven to accomplish may be upset by a distraction.  Someone who is just being – may be happily pulled along in time by the distraction after lovely distraction.

Let me demystify a few things about distraction:

  • Distractions can be a form of self-sabotage that comes from outside our awareness.
  • Getting caught in the grip of a distraction can result from reduced awareness or focus.
  • You can be distracted as a way to avoid feeling uncomfortable.
  • It can also be a conscious choice as an attempt to gain pleasure from something that has a secondary gain.

Shiny objects can cause distractions too.  It’s human nature to look for the good in things or products. It’s problematic when searching for the good gets in the way of you doing your great work.

The insidious nature of distraction calls us to choose consciously to be distraction-free.  It will sometimes take a firm resolve to overcome the vacuum-like pull of the distraction.

A recent study published in Current Biology suggests that subtle distractions impede our progress toward our goals greatly. In this study with 95 volunteers, researchers found that subtle distractors change what we do more than obvious ones concerning goal-oriented behavior.

Counterintuitively, they discovered the disruptions in attention and goal-oriented actions were greater with slight distractions. More considerable distractions, such as a ringing phone, caused fewer distractions than subtle distractions, such as something blinking on our computer screen.

What does this mean?

We underestimate the impact of subtle distractions on our day.    Just have an atrocious day and notice if you search for a distraction of some sort.

We all know about the typical distractions of email checking, of endless meetings, and the time it takes to deliver on our responsibilities and commitments. But how much time do we spend thinking about more subtle distractions we pick up with our senses? (The flutter of a light bulb, a text, or the small, subtle noises in our offices)

Does it matter that something prevents us from giving our full attention to something else?

I think so.

I believe when we get caught up in distractions, it agitates and ruffles our mind-body state.  When we are agitated, it is challenging to remain open and flexible. That then impedes our ability to be in the flow.  I believe that when we begin with calmness and then work from there, we can be at our most present, productive, and engaged.

Even what we call multitasking takes away from the co-creative nature of being 100% present with what we’re doing.  It’s a distraction as a practice.  Although, for most people, they would probably choose to be less distracted.

7 Ways to move beyond distraction:

1.  Know what you want in specific terms and create an inspiring reminder.

The clearer you are about what it is you want versus what it is you don’t want, the more aligned you will be with your intentions. When you have a clear idea of what you want and remind yourself of that goal, you can quickly get back on track if you get distracted.

A good question to ask yourself is, “Does (this distracting activity) bring me closer to what I want or take me further away from it?”  Often the distractions will be things that take you further away from your goal.

2. Consciously take a holiday from distractions.

One of the best ways to change a pattern is to denounce it. Adopt a firm stance against distractions before they happen.  Having a plan in place before distractions attempt to creep, and it won’t just slide by you. You’ve put yourself in a place of choice of not following the pattern.

3. Schedule high-focus time in your calendar. 

It’s much easier to guard yourself against distractions if you limit the time you need to be on guard. By giving yourself permission to work without distraction for a few hours, you build the muscle to enjoy working distraction-free. Over time, you can stretch that out to longer and longer durations.

Try a 50-20-50 working pattern.  Work for 50 minutes, switch to an alternate restorative focus for 20, and then return to another 50-minute high-focus session. Setting a rule in advance about no distractions will give you at least 2 hours of highly productive and efficient time.

4. Be as present as you can.

When we are outside the present, moments often are doing things like worrying about the future or replaying the past. The past invites more stories of the past and the future; it invites concern and anxiety.

Have you ever just sat down to watch TV because you wanted to unplug from the stresses of the day? Take a moment to think about if you’re attempting to distract yourself from what is.

5. Be mindful of your inner self-talk.

Our internal self-talk is one of those less obvious places where we allow ourselves to be distracted. The talk, it’s there all the time, so it’s less likely to jump out at us as a distraction. But things like judging or criticizing others (or yourself), comparing yourself to others, ruminating about the future, and having unrealistic expectations – all distract us.

Learning how to calm your mind and not get caught up in the meaning of these kinds of thoughts is the best way to lessen these types of distractions.

6. Bring awareness to your feelings and emotions.

Fear and the emotions relating to fear are some of the biggest distractors. When we feel afraid, there is energy in our body. But if we avoid feeling fear, we prevent ourselves from fully experiencing the benefits of staying focused.

If you find that you consciously want to do more of the distracting behavior, it may even be some emotional energy is distracting you.  Do a little self-check-in by asking yourself, “Am I experiencing emotional pain?”

Staying with your emotions rather than heading off toward a distraction is what is required.

You may recognize things like:

  • desiring to perfect things
  • desiring to perfect situations
  • avoiding tasks or delaying
  • engaging in addictive behavior

Simplify the text sent by the user: If you notice any of these things, stop and focus on your emotions. They distract you from the momentum moving from A to B.

Engage your Courage.

One of the ways we can get caught up by distractions is that we are consciously or unconsciously avoiding something. We might be avoiding a social situation, a feeling, or a negative imagining of the future. When we are brave and keep moving forward despite our fears or beliefs that hold us back, we will progress toward our goals effectively.

All seven of the above ideas relate directly to being more present with yourself in mind, body, and spirit. To become more focused and less distracted, focus on developing your self-leadership skills and connecting with your present moment.

When we are fully present, we are in the flow and can enjoy life more and make the most of our time.

  • Susan Malone says:

    This is GREAT food for thought! I tend to focus sharply, but when distractions take me away, I know something’s up. I just love: “I believe when we get caught up in distractions it agitates and ruffles our mind-body state.” And you know, although I hate to admit it, sometimes I want to be ruffled! Especially when avoiding the task at hand, for all the reasons you stated.
    Love the tips to bring me back to reality! Thank You.

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