Enhancing Concentration Through Diversionary Note-taking: Amplify Your Attentiveness
Working Smarter, Not Harder: Conquering Distractions for Greater Focus
Focus is crucial, yet it's often elusive. I speak from experience, as I'm easily sidetracked while working on projects that demand my undivided attention. In my quest to boost my productivity, I stumbled upon the concept of a distraction journal. This tool, according to productivity gurus, could transform my focus game.
So, I gave it a whirl.
A distraction journal is a simple yet powerful tool that helps you acknowledge and overcome distractions. You might find it in the form of a table or a journal, used to record distractions throughout your workday. Its purpose is twofold: to help you recognize and dismiss distractions, as well as to make you more self-aware of your habits and tendencies when you're becoming distracted.
To keep a distraction journal, you'll want to list your most common distractions at the head of columns on a piece of paper or a notebook. For me, social media scrolling, phone checking, fidgeting, and daydreaming are my usual culprits. Then, as you begin your work, simply jot down each distraction as it arises, alongside the corresponding column. If a distraction is a thought, reminder, or task, write it down at the bottom of the page to ensure you don't forget it when you're finished working.
After trying this for myself, I gained some fascinating insights into the nature of my distractions. First, I noticed that the majority of my distractions fell under the category of "fidgeting." I was always playing with something – my phone, my nails, or my hair – actions I hadn't realized were distractions all along.
Second, I noticed that most of my distractions arose when I was just beginning a project. They came thick and fast, shattering my focus and hindering me from entering a flow state. However, once I had been working for about 10-20 minutes, the distractions subsided. I also observed that the distractions that derailed my work once I was in a flow state were generally external, such as notifications or interruptions from colleagues.
Later, I had a fascinating conversation with another writer on Instagram who had just finished reading a book called "Indistractable: How to Control Your Attention and Choose Your Life" by Nir Eyal. They mentioned that Eyal suggests distractions are often a product of our minds seeking an escape from discomfort. Eyal's website asserts:
*The root cause of human behavior is the desire to escape discomfort. Even when we think we are seeking pleasure, we're actually driven by the desire to free ourselves from the pain of wanting...
Distraction then, is an unhealthy escape from bad feelings.*
Once I understood that my self-created distractions arose in an attempt to facilitate an escape from the discomfort of doing work, it all made sense. Whenever I found myself struggling to motivate myself to start a project or to stay focused, my mind would conjure up distractions as a way to procrastinate or avoid the discomfort of working. However, as soon as I was engaged in my work and entered a flow state, the distractions disappeared.
Overall, maintaining a distraction journal allowed me to recognizedistractions as they occurred, allowing me to become more aware of their frequency and learn to control them. As a result, I've achieved a greater level of productivity and focus in my work.
Why not give the distraction journal a shot for yourself? The next time you sit down to tackle a project, keep a running tally of your distractions. Create your own table with your most common distractions, and start tracking. Pay attention to the patterns you notice within yourself. What is your top distraction? Is there anything you can do to quell or prevent these distractions? What can you accomplish as a result of documenting your distractions?
Let me know in the comments below! I'd love to hear about your experiences.
Sources:
- Eyal, N. (2019). Indistractable: How to Control Your Attention and Choose Your Life. Currency.
- "Indistractable" by Nir Eyal Explores Why Distractions Happen and How to End Them. INSIDER. https://www.insider.com/nir-eyal-explores-distractions-2019-8
- Radcliffe, K. (2019, April 16). How to Break the Social Media Habit (and Reclaim Your Life). Time. https://time.com/5569954/break-social-media-habit-productivity/
- Greengross, R. & Karkanis, M. (2018, July 31). Multitasking Harms Focus, Impairs Learning, and Delayes Completion of Tasks.[Online NewsHour Education]. https://www.pbs.org/newshour/education/opinion-multitasking-harms-focus-impairs-learning-and-delays-completion-of-tasks
- Chen, R. (2018, June 6). Why Productivity Plummets During Summer Months (And What to Do About It). Forbes. https://www.forbes.com/sites/robertchen/2018/06/06/why-productivity-plummets-during-summer-months-and-what-to-do-about-it/?sh=3b7e3da3138d
- Embracing bullet journaling as a lifestyle, I have started incorporating a dedicated 'distractions' section, drawing from the home-and-garden category of tools, to foster personal-growth and productivity in my work.
- In the realm of self-development and personal-growth, I discovered that distractions are not just disruptive events; they could be indicators of undesired habits or internal struggles, making education-and-self-development more essential than ever to combat distractions and maintain focus.
- By adopting the principles of productivity in both my work and lifestyle, I plan to transform distractions into opportunities for reflection and learning, furthering my quest toward greater productivity and self-awareness.
