Five ways to stop getting distracted | BBC Ideas

The Nugget

Distraction stems from both external triggers like phone notifications and internal triggers such as uncomfortable emotions like loneliness and uncertainty. By planning our day, surfing internal triggers, and being mindful of liminal moments, we can combat distractions effectively.

Make it stick

📅 Plan your day: Schedule tasks and allocate time for them to stay organized.
🏄‍♂️ Surf the urge: Notice and be mindful of uncomfortable emotions to allow them to subside.
⏰ Mind the liminal moments: Be aware of transitions between tasks to prevent distractions.
💪 Belief in control: Believing in our ability to combat distractions empowers us to take charge.

Two-thirds of people do not plan their day, leading others to dictate their schedule.
Instead of just creating a to-do list, allocate time for tasks to increase productivity.
Distractions have lasting effects, taking up to 20 minutes to refocus after an interruption.

Internal triggers, such as loneliness, uncertainty, and boredom, often lead to distractions.
Surfing the urge involves noticing and allowing uncomfortable sensations to subside, similar to how a surfer rides a wave.
Mindfulness of internal triggers can help combat addictive behaviors, as seen in a smoking cessation study.

Liminal moments, transitions between tasks, can easily turn into distractions if not managed well.
Being mindful during these transitions can help stay focused on the current task at hand.
Belief in one's control over distractions is crucial, similar to how it affects success in overcoming addiction.

"Many times we don't even realize how much our smart output is wasted."
"By surfing the urge and noticing what it is that we're experiencing and allowing that sensation to crest and then subside, kind of like how a surfer might surf a wave."
"The number one determinant of whether someone would stay sober after a rehabilitation program was not their level of physical dependency...it was what was happening in their minds."
"Don't believe this line that there's nothing we can do. Clearly, there's so much we can do to help make sure that we get the best out of these products without letting them get the best of us."
"If you don't plan your day, somebody is going to plan it for you."

This summary contains AI-generated information and may have important inaccuracies or omissions.