Techniques to Minimize Distractions

Work, family, and reading time are too scarce to lose hours on distracting technology. Consumer tech is designed to capture and hold our attention, so this is a constant struggle. I'm always experimenting with new strategies to ward off tech-related distractions. I discuss productivity tips in chapter 10 of Elegant Legal Writing ("The Mental Game of Writing"), but here are two new tricks I've tried: 1. Distraction-blocking time blocks and automations with no escape hatch. Depending on the platform, I use some combination of Apple Shortcuts, ScreenZen, Opal, Brick, RescueTime, and FocusMe to create virtually unbreakable blocks. My new "Night Brick" automation runs automatically at 10:30 p.m., blocking all social media, news apps, and smartphone/tablet internet browsers. "Stop Distractions for 24 Hours" does the same but extends the period; I push a button on my phone and iPad to trigger this manually whenever I think "I'm overwhelmed and need to focus" or "I want to preserve time for reading, writing, and family this weekend." 2. Router-level blocking. I replaced my ISP's router with an ASUS one that has built-in parental controls, then configured it to shut off internet access for specified devices at 10:30 every night. There are ways around most blocking technologies, but the more friction you create between yourself and the distractions you're trying to avoid, the less likely you'll go to the effort of evading those restrictions. What are some of your favorite ways to avoid tech distractions when your willpower is weakest? #legalwriting #productivity #lawyers

This 15-minute morning routine supercharged my productivity.  Every day, I spend 15 minutes doing a "brain dump" before checking my devices. I write about my internal triggers, frustrations, and worries.  This simple act helps prevent these thoughts from hijacking my attention later. Here's how to make it work: 1. Schedule it: Use a timeboxed calendar to allocate 15 minutes each morning.  2. Minimize distractions: Do this before checking your phone or computer. If needed, use apps to block distracting feeds and websites. 3. Write freely: Explore negative feelings with curiosity, not contempt. What's bothering you? What's on your mind? 4. Identify actionable items: What problems are under your control? What can you do about them? 5. Let go: Acknowledge the things you can't change. This practice helps you form an action plan for the day ahead, focusing on what truly matters. Try it tomorrow morning. You might be surprised at how much clearer and more focused your day becomes. Want more science-backed techniques for mastering your attention? Subscribe to my newsletter (link in bio).

5 ways to say “NO” to seductive distractions. Has anyone else felt like their focus has been scattered? The average human attention span has dropped to 8 seconds, less than a goldfish. In a world designed to capture and monetize your attention, each notification, each "quick check" of your inbox, and each scroll through social media distract you from your purpose and toward lost productivity. This weekend, I was reminded of Homer’s Odyssey, in which Odysseus is sailing back home, but he has to sail past the island of the Sirens, whose songs lure sailors to their deaths. Odysseus wanted to hear their melody but also to survive and return home to his family. He had his crew tie him to the ship’s mast while they plugged their ears with wax so they couldn’t hear the Sirens. As they sailed past, Odysseus begged to be released, completely enchanted by the Sirens' call, but his preparations saved him. Like Odysseus, our temptation to veer off course is constant. The cost of giving in to modern distractions is enormous. Our modern "Sirens" look different: the endless scroll of social media, the constant ping of notifications, the rabbit hole of "quick research" that turns into an hour lost, the "urgent" matters that aren't important. These Sirens call to us daily, promising immediate gratification, connection, or the illusion of productivity. And each day, we must decide if we allow ourselves to be taken off course or reach our goals. Here are 5 ways to re-focus: 1. Identify your distractions What consistently pulls you off course? Is it scrolling or checking your email every few minutes, or the constant ping of notifications? 2. Create distance Like Odysseus's crew putting wax in their ears, sometimes complete avoidance is the best strategy.  Delete apps, use website blockers, or turn on Do Not Disturb mode during deep work. 3. Set boundaries Odysseus had himself tied to the mast. Schedule specific times to check email and social media, use the Pomodoro technique, or create a distraction-free workspace. 4. Get help Odysseus couldn't have survived without his loyal crew. Find an accountability partner or use apps that track and report on your focus time. 5. Reconnect with purpose. Odysseus never lost sight of his goal, which was to reach Ithaca. What's your Ithaca?  Start each day by writing down your most meaningful goal to keep your true destination in focus. Do you struggle with focus, and if not, how do you keep yourself on course? I’ve started a time audit today to get myself back on track. I know I haven’t been honest about where I spend my time. Share your strategies below.  _______________________ Did you enjoy this? ♻️ Repost it to your network, follow me, and join my email community for more content, free resources, and tips on living the width of your life. #LivetheWidth #Productivity #Focus

As a CFO, I am constantly interrupted by meetings, notifications, calls, and other disruptions, particularly from my phone. However, finding time for deep, focused work is crucial for driving impactful change and fostering innovation. Recently, I read "Deep Work" by Cal Newport, and it has significantly influenced my approach to productivity. Here are a few strategies I've implemented, inspired by the book's teachings: 𝟏. 𝐃𝐨 𝐍𝐨𝐭 𝐃𝐢𝐬𝐭𝐮𝐫𝐛 𝐌𝐨𝐝𝐞: Activating this on my phone, with notifications granted only for essential apps (phone, messages, etc.), has helped me create an environment conducive to deep work by minimizing distractions. 𝟐. 𝐑𝐞𝐝𝐮𝐜𝐢𝐧𝐠 𝐌𝐞𝐞𝐭𝐢𝐧𝐠𝐬: Coming from large corporations, I confess there was an overabundance of meetings, and I got used to them. Newport’s advice on minimizing shallow work inspired me to prioritize fewer, more effective meetings that add real value. 𝟑. 𝐒𝐞𝐭𝐭𝐢𝐧𝐠 𝐓𝐢𝐦𝐞 𝐟𝐨𝐫 𝐅𝐨𝐜𝐮𝐬: I now allocate specific blocks of time dedicated solely to deep work, as Newport suggests, ensuring I can concentrate on high-priority tasks without interruptions. 𝟒. 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐢𝐧𝐠 𝐀𝐜𝐭𝐢𝐯𝐢𝐭𝐢𝐞𝐬: Inspired by the principle of focusing on the most important tasks, I ensure that my efforts are directed towards activities that yield the highest value and drive meaningful results. 𝟓. 𝐌𝐢𝐧𝐢𝐦𝐢𝐳𝐢𝐧𝐠 𝐒𝐨𝐜𝐢𝐚𝐥 𝐌𝐞𝐝𝐢𝐚: By reducing time spent on social media, I follow Newport’s guidance on eliminating shallow activities, which helps me maintain focus and productivity. Implementing these strategies has transformed my productivity and focus, allowing me to make a greater impact. How do you manage distractions and ensure you have time for deep work? I'd love to hear your thoughts and experiences. I highly recommend "Deep Work" to anyone looking to enhance their focus and productivity. Let's prioritize what truly matters and drive meaningful results. https://lnkd.in/ehAZTFvy

Life hack: Use this sign to become indistractable. Focus is powerful. But how do we stay focused with so many distractions? Let me tell you a story… A few years ago, I presented to hundreds of people at a virtual town hall when my husband burst into my office and asked, "𝗪𝗵𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝗸𝗲𝘁𝗰𝗵𝘂𝗽?" He had a lunch emergency right in the middle of my big presentation. My train of thought derailed, and the flow of my presentation was lost. My emotions and thoughts were all over the place, but I held it together. I delivered a decent presentation, and everyone laughed, but I never fully regained my focus during that meeting. (Thankfully, I can laugh about it now!) This funny yet disruptive interruption highlights the pitfalls of task switching. Task switching is costly. According to the American Psychological Association: - Each switch costs about 23 minutes of concentration. - 40% of productive time is lost.  - Decreases memory retention. - Harder to enter and maintain the flow state. - Depletes cognitive resources, leading to poor decisions and more mistakes. Managing distractions is the key to staying focused and productive. In his book Indistractable, Nir Eyal provides a practical model to combat these challenges:  𝗧𝗵𝗲 𝗜𝗻𝗱𝗶𝘀𝘁𝗿𝗮𝗰𝘁𝗮𝗯𝗹𝗲 𝗠𝗼𝗱𝗲𝗹: 1. 𝗠𝗮𝘀𝘁𝗲𝗿 𝗜𝗻𝘁𝗲𝗿𝗻𝗮𝗹 𝗧𝗿𝗶𝗴𝗴𝗲𝗿𝘀:  - Identify and manage distractions from within. 2. 𝗠𝗮𝗸𝗲 𝗧𝗶𝗺𝗲 𝗳𝗼𝗿 𝗧𝗿𝗮𝗰𝘁𝗶𝗼𝗻:  - Plan and allocate time for focused work. 3. 𝗛𝗮𝗰𝗸 𝗕𝗮𝗰𝗸 𝗘𝘅𝘁𝗲𝗿𝗻𝗮𝗹 𝗧𝗿𝗶𝗴𝗴𝗲𝗿𝘀:  - Minimize interruptions from the outside. 4. 𝗣𝗿𝗲𝘃𝗲𝗻𝘁 𝗗𝗶𝘀𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻 𝘄𝗶𝘁𝗵 𝗣𝗮𝗰𝘁𝘀:  - Create precommitments to stay on track. _____ The book provided a wealth of knowledge and practical tools and also included a tear-out sign (see photo). I keep this on my office door when I need to focus. If only I had this the day my husband couldn't find the ketchup! _____ How do you manage to be indistractable? Find this insightful? Share this with others. ♻️   Follow me (Amy Misnik, Pharm.D.) and hit the (🔔) for more content like this.

Four quick ways to dramatically reduce distractions: (Pick just one and you'll still benefit!) Pick up your phone and: 1. Adjust your colorful screen to grayscale. 2. Disable most notifications. Batch others. 3. Set daily time limits by app/app category. 4. Put your phone out of reach and/or sight. People often tell me they struggle to focus. It's something I'd noticed increasingly in myself, too. And then I realized I could greatly improve my focus by setting myself up for focus by removing distractions. Which both increase focus and reduce stress. So last year I began with notifications. Removing the super random ones, and batching most of the rest into three chosen times: 9am, 3pm, 7pm. I then reduced the color on my screen. Full grayscale didn't display well in certain apps but subtle color did. And finally I set the app/phone time limits. And when I did I realized I often hit them before 10am. Yikes. Do I override the limits sometimes? YES. But when I do I now put the phone down much faster. I also kept a handful of notifications - eg family texts - real time. As we begin a new week, if you've found yourself distracted, which of these will you try? And what have I missed? If this post resonated, you can help others see it with your reactions, comments & reposts. Together we can improve our focus - and overall wellbeing. *** Hi, I'm Sally! Click follow (+) for more on workplace wellbeing, personal growth, human resilience, meaningful connection, cancer survivorship & more. #wellbeing #technology #productivity