Take control of your distractions

We can distinguish four categories in which you can place your distractions. There are 2 factors that determine this: is the distraction entertaining or annoying? Do you have control over the distraction? You can apply different techniques to deal with these four types of distractions. Check out the distraction matrix below:

Sometimes we simply have no control over our distractions. They can be both fun (coffee chat with a colleague) and annoying (an endless meeting). You can’t prevent them but you can learn how to deal with them. For example, you can change your reaction after an annoying distraction and do something you like as soon as possible: start a task that gives you satisfaction, get a coffee and take a short break with a colleague, … In this way you quickly get your focus back!

The list of distractions you can control is much longer: emails, phone calls, audible vibrations, notifications on social media, …  A simple solution to dealing with these is to avoid the distractions in advance. Do you often fall into the trap of social media? Turn off your notifications. Do you check your emails too often? And does this impact your concentration? Then plan 2 or 3 moments a day when you check your mailbox.

Remember that you can deal with most distractions in advance. It is easier to prevent them than to get rid of them when they occur!

Avoiding distractions will give you the focus you need to work productively. Be alert for your distractions. The next time you are distracted or interrupted during your work, place it in the distraction matrix and ask yourself the following questions:

• Was I in control of the distraction?
• Was the distraction fun or annoying?
• Can I address the distraction ahead of time next time?
• Can I change the way I handled the distraction and do something fun after this annoying distraction? How am I going to do that?

It is absolutely possible that you cannot control all the distractions in your workplace. But you may be surprised at how many distractions you can control. Your colleagues may potentially have to deal with the same distractions. So brainstorm ideas that can help you deal with certain distractions.

You will also find this exercise in the workbook with an accompanying template (workbook life energy), but feel free to make it on a sheet of paper or in your head.