Now Didnt I Tell You Not to Get Distracted Now Do It Again

Why Can't I Focus? 8 Reasons and Solutions for the Distracted Encephalon

Focus is priceless in our e'er hectic, oftentimes overwhelming lives. Information technology'due south also getting harder and harder to observe. Whenever you lot're up to your eyeballs on a tight borderline and find yourself wandering off into a social media blackness pigsty or a YouTube binge, a single question comes to mind:

Why can't I just focus already?

Digital distractions are everywhere we look, so it's easy to arraign them equally the culprits. Others—perfectionist types—chock up the trouble to a lack of discipline or willpower. But the truth is a flake more complicated. Navigating the murky waters of lark starts with an agreement of our own biology and behavior patterns that might have gone unnoticed for years. With a solid grasp of the problem, we can turn our attention to practical solutions to improve our focus.

Ready to get started? Let'southward swoop in!

What is Focus and Attention? How Does it Work?

Focus is simply selective attending in action. You're concentrating on a specific task, but y'all're also tuning out the countless other stimuli competing for your attention at that moment.

Not all focus is created equal. When you think of the concept, you're probably thinking of an intentional option. If you planned to practice guitar today, you focus past sitting down and doing it. Researchers describe this type of activeness as "elevation-down." Top-down selective attending is intentional, goal-driven, and probably how you'd like to spend more than of your time each twenty-four hours.

Just there's besides some other kind of focus. "Lesser-upwards" selective attending is your brain's response to stimuli. These stimuli can be external, like reaching for your iPhone when a notification dings, or internal, similar finding your thoughts wander to that delicious Chinese eating place across the street when your stomach is rumbling.

Unlike top-down attention, bottom-upward attention is involuntary, which is why it can exist and then annoying at times. It'south easy to characterization these unwanted interruptions as distractions—but they're really simply focus of a different kind.

Ancient Brains, Modern Society

Information technology's easy to blame digital distractions or a lack of subject when we can't focus, but a lot of information technology has to practice with simple biological science.

Humans evolved this way for good reason. Survival on the Serengeti meant a keen sensation of movement and the present moment. When it came to stalking gazelles or trying not to become stalked by a hungry king of beasts, speed was everything. Now, the typical knowledge worker doesn't have to worry almost their concrete safety at the role or where they'll find their side by side meal.

As Cal Newport points out, success in modernistic life demands a complete reversal of how humans accept evolved to deport. In simply .1% of the timeline of human being history, our lodge has changed to reward those who are able to sit however in their offices, oblivious to external stimuli, locked deep in thought.

The incentives have totally flipped… except we still have the aforementioned brains equally earlier. That tension—betwixt what evolution has prepared united states for and what mod society demands—manifests equally frustration and an inability to focus.

Understanding What Trouble Focusing is All Nearly

Non all focus is created equal, and neither are all focus problems. This makes it fifty-fifty more frustrating when y'all try some generic advice and wonder why it isn't working for your specific situation. At their cadre, however, focus issues break down into two main categories:

1. You lot know exactly what you need to do, but you can't bring yourself to practise information technology. This is that feeling when you open a blank Word document the night before a report is due and stare at the cursor blinking. You'll find every reason in the world to delay starting. Merely when you finally manage to do it, every sentence is agony. You find yourself flipping through web browser tabs, staring out the window, or trying to find that perfect song on Spotify because yous just can't force yourself to stay on task.
2. You lot know what your objectives are, only you lot can't figure out how to go there. At that place'south and then much to practise—so picayune time. Making more to-exercise lists or shifting through that stack of papers again won't assist. How do yous decide what'southward truly important? Possibly you'll bounce between a bunch of different projects for a while earlier you go likewise frustrated to continue. No matter how difficult you work, you can't seem to cutting through that gray haze of not knowing what to do adjacent.

Although the first problem is more about fixing your attending on a certain task and the second is a matter of prioritization, both problems tin can look a lot alike. Diagnosing the issue is key, though; sure solutions will aid one type of focus trouble but not another. If you're trying to write a proposal with Slack open, your smartphone in your lap, and a toddler tugging at your pant leg, the solution isn't to create a meliorate to-exercise list.

Your focus challenges can (and will) change over fourth dimension. Identifying the issue yous're dealing with right now volition aid you make up one's mind which tactics to use to overcome it.

If you're trying to write a proposal with Slack open, your smartphone in your lap, and a toddler tugging at your pant leg, the solution isn't to create a amend to-practice list.

Photo past Taras Shypka on Unsplash

8 Reasons for a Lack of Focus or Concentration

Now that we've discussed why information technology's so tough to focus in full general, let'due south talk specific reasons why you lot might be having trouble. Bank check out this list below and see if anything sounds familiar to y'all.

1. Trouble Prioritizing What's Most Of import

This happens when you're facing an endless list of tasks, a distant and vague goal, or both. You'll often find yourself multitasking, ticking off items on your to-do list as you bounce between unlike tasks. Just when you get to the stop of the week and find yourself no closer to your goal (or, fifty-fifty worse, you can't fifty-fifty tell if you're closer or further away), you'll start to question the value of information technology all. Unable to discriminate tasks by importance, the temptation is to but piece of work on whatsoever'southward easiest or simply throw up your hands and run off to Netflix or HBO.

2. Emotional Procrastination

A lot of our procrastination issues are thinly veiled attempts to avoid discomfort. Theoretically, we know we tin can become through whatsoever chore is ahead; anyone who's ever been on a tight borderline and found a style to meet it can adjure to that. The result isn't a lack of capability. Information technology'southward our emotional triggers driving us away from discomfort. Without the right strategies to manage them, it's ofttimes only when the discomfort of non doing something outweighs the benefit of procrastinating on information technology that we're able to become started.

3. Lack of Motivation

If you've left a pile of unfinished projects in your wake, you aren't alone. A lack of motivation tin strike when it'south fourth dimension to start focusing (leading to procrastination) or go along us from staying focused until the job is done.

Remember, our brains are wired to seek rewards in the present moment. That's why it'due south so easy to scarf down the whole box of chocolates right now; the future is an unknown. This bias for the present payoff can make it tricky to stay motivated throughout a project that volition take days, weeks, or months. The aforementioned goes for the essential (but sometimes boring) tasks of planning and practicing your craft. That kind of piece of work won't earn firsthand accolades from customers or your boss. A lack of feedback forces us to guess about our own progress, making it that much tougher to stay on target.

four. Too Much Multitasking

Multitasking is a common byproduct from feeling overwhelmed. It'south difficult to stay focused long enough to finish one thing when you're worried that your to-do listing is turning into the side by side War and Peace. The temptation is to jump from task to job, working on that spreadsheet while you hop back and forth from phone calls and emails. It's piece of cake to play tricks ourselves that a whirlwind of action is the aforementioned thing every bit productivity. All the while, the switching costs (loss of efficiency and the fourth dimension information technology tasks to reorient ourselves whenever we change tasks) continue to add upward.

5. Time Management Problems

As Nir Eyal says, "time direction is pain direction." The way we schedule our days, if done unintentionally, reflects our tendency to avoid discomfort. Instead of forcing ourselves to tackle that difficult but top-priority task first thing in the morning (when most of u.s.a. are fresh and alert), we pencil it in sometime after lunch. Then nosotros wonder why it never seems to get washed. Another common struggle is estimating but how long things will take. Information technology'southward like shooting fish in a barrel to try to clasp in too much and and so terminate up frustrated when nosotros don't run into an unrealistic schedule. Finally, leaving too many gaps of unstructured time robs the states of the power to utilise goal-driven, top-down selective attending and instead sets us up to respond to whatever stimuli is demanding our attending in those moments.

6. Concrete Health Problems

Our minds and bodies are intimately connected. So it's a shame how oft people overlook physical health every bit a crucial piece of the focus puzzle. A staggering i in 3 adults are chronically slumber deprived, which disrupts communication between brain cells and disrupts cognition. We besides have a habit of skipping meals or grabbing light snacks when we should be eating something substantial, which has been proven to impair focus. Well-nigh of u.s.a. aren't drinking enough water either—another focus killer. It'south no wonder that our bodies respond in the only way they know how: by sending internal stimuli enervating our attention.

vii. Mental Health Issues

Mental wellness bug can impair focus simply as severely as concrete health issues. Anxiety and depression don't simply change our thought patterns; they can even rewire our brains. Imagine how much more difficult it would exist to knock out that next coding dart when your stress hormones are pumping because your brain perceives you're nether a serious threat (anxiety) or when motivation is impossible because the chore feels meaningless (depression). Mental wellness issues are overarching and tin have a domino effect on everything else discussed in this section. People with ADHD, dyslexia, and other conditions face up a whole unlike ready of challenges to navigate.

viii. Distraction

Distraction isn't a lack of focus; it'southward but allowing yourself to become focused on something other than the task at paw. This is frustrating because it makes projects take much longer than they should. When it happens often, it has the same switching costs as multitasking considering your brain is constantly scrambling to reorient itself. Notice how piece of cake information technology is to detect something else to practice the 2d your project gets hard? That's because distractions are piffling breaks from discomfort. That quick scroll through Instagram is similar a pressure-release valve from a hectic 24-hour interval. Concerns about lark didn't start with the Internet historic period either. People have battled distraction by televisions, radios, and fifty-fifty earlier technologies.

Identifying What You Want to Achieve and What's Getting in the Way

I of the biggest obstacles to better focus is understanding where we're going wrong right at present. Are y'all a diehard multitasker? Hands distracted? Is information technology a motivation issue? It might exist all of the above—or information technology could vary depending on the time of day or type of task you're trying to stop.

Bottom line: a lot of our focus bug are unconscious. Making those unconscious habits conscious will help y'all understand what's wrong and how to ready information technology.

Get-go by making a log of your distractions. This is exactly what Nir Eyal recommends in his volume Indistractable. Instead of writing down all the stuff you get done that day, document the moments you failed. Note what you lot were supposed to be working on, how you lost focus, and as many other details as possible (time of day, your physical and mental state, etc.) The idea is to meliorate understand the triggers that lead to your focus breakdowns.

Do this for a few days, and patterns offset to emerge. You'll wonder why in the globe yous're always on Facebook at two in the afternoon or chatting with coworkers whenever you go anxious about your dog back home.

Some people are great at focusing no matter what'south going on emotionally just terrible nearly allowing external stimuli (like smartphones and role gossip) to accept control. Others have no problem shutting out external distractions merely are captive to internal stimuli like fatigue, relationship drama, or self-doubt.

Some of your observations may surprise you lot. Untangling all that unconscious behavior into recognizable patterns puts you that much closer to better focus.

Practical Strategies to Tackle a Lack of Focus

Once you have a deeper understanding of your focus problem areas, information technology's easier to notice the right approach to overcome them. Here are some practical strategies for the eight types of focus bug we discussed to a higher place.

one. Trouble Prioritizing What'southward Nearly Important

• The Eisenhower matrix. Popularized by General Dwight D. Eisenhower, this prioritization strategy involves creating a box with iv quadrants: important and urgent tasks, urgent only unimportant tasks, important but non urgent tasks, and not urgent or of import tasks. It's so easy to become wrapped upwardly in the urgent stuff that we never get around to what'south truly important. The Eisenhower matrix forces you to discriminate.
  
• Warren Buffet'south "2 list" strategy. Warren Cafe is a primary of focused investing, turning down tons of mediocre opportunities for a few winners. His listing-making strategy is no different. Write down your elevation 25 goals. That's list ane. Then, force yourself to selection but five of those items for a second listing. Prioritize your fourth dimension on those 5 items exclusively, and you lot'll put your limited time to its best use.
  
• The Ivy Lee method. Ivy Lee was a popular productivity consultant with clients like Charles Schwab and the Rockefeller family unit. His method is uncomplicated but super effective. Before you terminate work each solar day, write downwardly your top six priority tasks for tomorrow. Rank them from one to six. When y'all start work the next 24-hour interval, work on your number 1 task until it'south consummate. Then go on to number two, 3, and so one. It's a great style to structure your time for single-tasking.

2. Emotional Procrastination

• Create a mental parking lot. Negative thoughts and emotions are unavoidable—but they don't take to mess with your focus. The next time something unpleasant is bothering you, open up a Word document or skilful old paper and pen, write it downwards, and then let information technology get and become back to work. Fill up upwardly this mental parking lot throughout the day. It volition assistance you take a moment to acknowledge your feeling without them consuming your 24-hour interval.
  
• Unmarried-tasking. If starting to work on 1 affair is intimidating, the thought of starting a dozen things is most incommunicable. Just at that place's no demand to set yourself up to fail. Pick i thing. Then set a timer and make yourself a bargain: all you lot take to exercise is work for five minutes. When the timer goes off, yous'll often exist in the groove and ready for more.
  
• But get started. Seriously. This sounds like tough love, but it's amazing how much improve you lot'll experience once you get over that inertia. Plus, just starting a chore makes the Zeignarik outcome kick in; incomplete tasks creates mental tension, keeping the tasks at the forefront of our thoughts until we close the loop past completing the task.

3. Lack of Motivation

• Track your results. One of the biggest motivation challenges on large projects is a lack of feedback. With the end goal so far abroad, you lot'll wonder how much progress you've fabricated. Remedy this by tracking important daily metrics. It might be the number of words written in your novel, the hours you spent coding your mobile app, or how many marketing emails y'all sent.
  
• Knowing your biological rhythms. A lot of focus comes down to managing your energy effectively. As much as you can, align your loftier-priority, hard work at times when y'all're at your peaks. Low-free energy times are great for admin tasks that are still of import but don't require as much brainpower.
  
• Use a timer. The sheer scope of a projection can overwhelm. You can either let that intimidate you lot into distraction—or y'all can break it downwards into bite-sized chunks and get to work. Using a timer will do this for you. All y'all accept to practise is work until that cablegram rings and yous'll stop upwards many minutes closer to finishing that projection.

4. Too Much Multitasking

• Pomodoro technique. Pomodoro is about the easiest productivity method around. The idea is to work on ane task just for a fix fourth dimension interval, take a short intermission (likewise timed), and so move on to the next interval. The Pomodoro technique uses a 25-infinitesimal work/v-infinitesimal break schedule, but you lot can adjust the intervals so they best suit your workflow. Tons of apps and timers are available online.
  
• Limiting your number of open up tabs. Visual clutter on your devices and spider web browsers isn't only distracting; it also primes your brain for multitasking. All y'all have to do is click or alt-tab your way to something more exciting.
  
• Turn off notifications. Notifications are essentially invitations for distraction. When your telephone pings and you read that latest electronic mail, your work priorities are forgotten. It's time to take back control. Turning off all those pesky notifications lets you lot respond on your ain time—non in the middle of an of import task.

v. Fourth dimension Management Problems

• Employ to-practice lists. These productivity standbys will cut down on the mental free energy spent on wondering what to do adjacent. Y'all can rank items by priority and make split lists for daily, weekly, and monthly objectives. Bank check out Jake Knapp's burner list for a cool manner to prioritize.
  
• Time-Blocking. Knowing what to do is a smashing start. Only if you lot desire to be as focused and productive as possible, assign yourself tasks for certain times. Treat them like y'all would an appointment with a doctor or important client. This eliminates and then much uncertainty whenever you end something and find yourself wondering what to practise next.
  
• Eat the frog. This tip from Brian Tracy is unproblematic. Do the hardest, virtually important chore first thing every twenty-four hours. Sure, information technology'south unpleasant. But that's probably when you lot're freshest and have the nearly energy. Knocking out the toughest thing builds momentum that will carry y'all through the rest of your tasks.

6. Physical Wellness Issues

• Drink h2o in the morning time. After sleeping for (hopefully) seven or 8 hours each night, you're going to wake upwards dehydrated. If you lot can start the twenty-four hour period with a few glasses of water, information technology'll make a big divergence to your energy levels and ability to focus.
  
• Salubrious snacks. When you lot're hungry and facing a pile of work, it can exist tempting to just stick it out until tiffin or the cease of the 24-hour interval. Merely hunger impairs your ability to focus significantly. Keeping a stash of good for you snacks (like fruit or nuts) at your workspace makes it painless to keep your belly total and stay on task.
  
• Move. Taking short walks throughout the day can be only the type of positive distraction you demand for superlative focus. If you're working in time chunks with a method similar Pomodoro, the built-in breaks are perfect opportunities. Attempt to get outside if you can; sunlight has been proven to boost attention and work performance. Also consider a stand-up desk.

7. Mental Wellness Bug

• Know your patterns and seek professional advice. One of the outset steps to mental health is acknowledging when things become incorrect. If you're having a bad calendar week, exercise what you can to limit stress and workflow. Accept that y'all may not be equally focused every bit usual. There'southward absolutely no shame—and everything to gain—in seeking professional advice.
  
• Accept care of your mental health like y'all practise your physical health. Investing the time to mediate, pray, paint, or whatsoever you similar to practice to ease your mind is just as valuable as that time in the gym. Be kind to yourself. Remember an old friend.

8. Distraction

• Eliminate everything that is not essential. We live in a society where the default respond is more than. But the essence of focus is cutting off everything that isn't truly important. Consider how you could practise more than with less. Maybe it's cutting cable or that new social media platform. Or maxim no to the third happy hr this week.
  
• Know your priorities. Whether it's career, travel, relationships or all of the above, recall what y'all desire most. Your priorities will warn you whenever distractions are pulling you off course. If your priorities are fuzzy, you could be distracted all the time without fifty-fifty realizing information technology. Nothing feels similar a distraction when there'due south no course to be pulled off of.
  
• Avoid digital lark with tools like Freedom. Tools like Freedom assist you make the nigh of technology without becoming overwhelmed. Block apps, distracting websites, or fifty-fifty the unabridged Internet across multiple multiple devices. You tin schedule defended fourth dimension blocks for peak productivity. Allow yourself access on your terms and create healthier, more intentional habits with engineering.

Struggling to focus is a frustrating and layered problem that that affects everyone at some point. Whether you're struggling to find motivation or having trouble prioritizing – chances are your lack of focus is pointing to something more complicated below the surface. Luckily, with a better agreement of our biology, behaviors, and a few practical techniques, nosotros tin brainstorm to tackle our issues with concentration so that we can give our attention and focus to the things that thing most.

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Source: https://freedom.to/blog/why-cant-i-focus-8-reasons-and-solutions-for-the-distracted-brain/

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