How do I stay focused and not get so distracted?
Written by Ron Cacioppe
How often have you sat down to work on a task and then been distracted by a phone call, email, someone who wants to talk or something you decided to do that didn’t have anything to do with the task? For example, you answered an unimportant email, got a snack, called someone about a matter that could wait or did an easy task to ‘get it out of the way’? When you finally got back to the important task, a fair amount of time had gone by and you hadn’t made any progress.
For many of us, this happens a lot. We easily get distracted by less important external events or self-generated activities and don’t keep focused on the task we need to get done. Did you know that it takes about 30 minutes to re-focus after being distracted? So how can you get work done when you have a lot of interruptions, meetings and a never-ending to-do list?
The Pomodoro technique was named after a tomato-shaped timer used by the Italian, Francesco Cirillo. It's a simple technique to improve your focus and boost your productivity.
Here's how it works:
1. Create a distraction-free environment. Don’t look at emails and don’t answer your phone. Turn off notifications. If headphones will help, put them on but listen to music that is peaceful rather than loud and distracting.
2. Set an allocated time. Try 25 minutes to work on a SINGLE task. 25 minutes has been shown to work for many people but adjust the time to suit you and the task. Usually a time between 15 – 30 minutes works for most people. Put that time in your shared calendar so others can see you are busy. Once you pick a time, stay working on the task for the entire period. Don’t vary it in the middle (e.g. set 25 but stop after 15 and think that is enough time before you take a break). Mark time in your diary for the task.
3. Take a 5 minute break. At the end of the session, take a healthy break. Try one of these activities:
Have a cup of herbal tea
Close your eyes and take five deep breaths
Go for a walk outside, find a park or garden to look at
Consider what you are working on and what can improve
4. Start again. Reset your timer for your next task and start the process over again. Notice if you are refreshed and have a clearer mind. You might also notice that the quality of your work and ideas improve.
5. Take a longer break. After 3-4 sessions, increase your break time to 20 minutes to refresh your mind. Do something that you enjoy and doesn’t take a lot of emotional or mental effort. This could include reading a good book or magazine, meditating, making yourself a healthy drink or snack.