{"id":9088,"date":"2022-09-23T08:59:18","date_gmt":"2022-09-23T00:59:18","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=9088"},"modified":"2025-01-28T19:23:09","modified_gmt":"2025-01-28T11:23:09","slug":"how-to-focus","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/how-to-focus\/","title":{"rendered":"How to focus better: 4 powerful tips to become indistractable"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">In this era of distraction, knowing how to focus is crucial. With so much going on around us at any given moment, it can become a struggle to concentrate on the one activity, task, or even person in front of us.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s face it: we\u2019re all world-class jugglers. We\u2019re constantly throwing and catching the million and one things that are up in the air\u2014working hard, playing harder, catching the latest episode of <em>House of the Dragon<\/em>, doing school runs, cooking meals, making a TikTok video, and so on and so forth.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The consequences? Possible anxiousness, followed by all the <a href=\"https:\/\/blog.mindvalley.com\/how-to-stop-procrastinating\/\" target=\"_blank\" rel=\"noreferrer noopener\">excuses of the rainbow to procrastinate<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enter <strong>Nir Eyal<\/strong>, author of <em>Indistractable: How to Control Your Attention and Choose Your Life<\/em>. This habit-forming expert has incredible insights to help take back control of your focus and improve your concentration. Plus, he has a few tricks up his sleeve that can help train your brain to stay focused.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The thing is, your attention is your biggest asset. And to get you one step closer to an <a href=\"https:\/\/blog.mindvalley.com\/overstimulation\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u201cindistractable\u201d life<\/a>, it\u2019s important to learn how to focus better and keep it where it\u2019s supposed to be\u2014on the task at hand.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-can-t-you-focus\">Why can\u2019t you focus?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Distractions, temptations, and the hundreds of thoughts in your mind at any given minute\u2014these are negative internal and external triggers that may cause you to have trouble focusing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you could eliminate all of these, it would be just you and your laser-focused mind. (Or what Nir calls \u201cindistractable.\u201d)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, life doesn\u2019t always work like that. In fact, plenty of research looks into people\u2019s level of concentration nowadays. Here are three to highlight:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <a href=\"http:\/\/advertising.microsoft.com\/en\/cl\/31966\/how-does-digital-affect-canadian-attention-spans\" target=\"_blank\" rel=\"noreferrer noopener\">study by Microsoft<\/a> highlights the effects of a digitalized lifestyle on the brain. It found people generally lose concentration after <em>eight seconds<\/em>. This research was done in 2015. Can you imagine what is now with technology being more pervasive and more persuasive than ever before?<\/li>\n\n\n\n<li>If you guessed that people\u2019s attention spans are shortening, then you\u2019re right. A <a href=\"https:\/\/www.blog.google\/products\/admanager\/the-need-for-mobile-speed\/\" target=\"_blank\" rel=\"noreferrer noopener\">2016 study by Google<\/a> found that 53% of mobile website visitors will leave if the page doesn\u2019t load within <em>three seconds<\/em>.&nbsp;<\/li>\n\n\n\n<li>What\u2019s more, another <a href=\"https:\/\/www.facebook.com\/business\/news\/insights\/capturing-attention-feed-video-creative\" target=\"_blank\" rel=\"noreferrer noopener\">study by Facebook<\/a> found that, on average, people are only spending an average of about <em>two-and-a-half seconds<\/em> on a social media video before they move on to the next.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Make no mistake, advancement of any kind is a good thing. Still, there\u2019s a price to living in a world of progress and abundance.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The more our world gets modernized, the more we have to learn how to increase focus and <a href=\"https:\/\/blog.mindvalley.com\/nir-eyal-on-how-to-finally-stop-procrastinating-and-become-indistractable\/\" target=\"_blank\" rel=\"noreferrer noopener\">become indistractable<\/a>. Nir adds, \u201c<em>Even though [technologies] are fantastic, I believe that we can find a way to get the best out of them without letting them get the best of us.<\/em>\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-6-things-that-can-kill-your-focus-and-concentration\">6 things that can kill your focus and concentration<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Distractions aren\u2019t a new concept. In fact, the Greeks called it <em>accracia<\/em>, which is the tendency to do things against our better interests.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So what contributes to the lack of focus and concentration? A <a href=\"https:\/\/solitaired.com\/workplace-distractions\" target=\"_blank\" rel=\"noreferrer noopener\">survey<\/a> of 1,500 people in the United States by Solitaired.com looked into the top distractions at work. Here are five that made their list:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Work interruptions<\/strong> (25%). This includes co-workers, sending and replying to emails, unproductive meetings, and too many meetings.<\/li>\n\n\n\n<li><strong>Games<\/strong> (23.4%). Regardless if it\u2019s on the computer or on the phone, games are a prime attraction. No surprise, they can also be time-wasters.<\/li>\n\n\n\n<li><strong>Phone<\/strong> (21.3%). Checking social media and answering text messages or calls, it\u2019s no wonder we have such a hard time putting down our phones.\u00a0<\/li>\n\n\n\n<li><strong>Disorganization<\/strong> (20%). Our brains love it when there\u2019s a place for everything and everything\u2019s in its place. So when our workspace is cluttered or the calendar is in shambles, it does nothing to improve memory and focus.<\/li>\n\n\n\n<li><strong>Kids and pets<\/strong> (17.1%). This may apply more to those who have the option of working remotely or hybrid. Regardless, kids and pets get bored, tired, hungry, or need quality time, so they take up a lot of attention.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=jt8pKme7RL0\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>To-do lists<\/strong><\/a> (14.9%). It creates a false sense of productivity. They have no constraints, which can tend to lead to procrastination.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Although the effects of distractions at work vary, the bottom line is that it all results in less focus and less productivity. But the good news is, with tips from Nir, you can master this <a href=\"https:\/\/blog.mindvalley.com\/high-performance-habits\/\" target=\"_blank\" rel=\"noreferrer noopener\">high-performance habit<\/a> of being indistractable.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1456\" height=\"816\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2024\/04\/9137908e-how-to-focus-mindvalley-blog-02-midjourney-seo-team.webp\" alt=\"A father and his daughter playing in an indoor playground\" class=\"wp-image-71881\" srcset=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2024\/04\/9137908e-how-to-focus-mindvalley-blog-02-midjourney-seo-team.webp 1456w, https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2024\/04\/9137908e-how-to-focus-mindvalley-blog-02-midjourney-seo-team-768x430.webp 768w\" sizes=\"(max-width: 1456px) 100vw, 1456px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4-tips-to-improve-focus-from-mindvalley-trainer-nir-eyal\">4 tips to improve focus from Mindvalley trainer Nir Eyal<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Distraction is an unhealthy escape from reality. As a result, we lie to ourselves.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We say we\u2019re going to do some <a href=\"https:\/\/blog.mindvalley.com\/yoga-will-boost-productivity\/\" target=\"_blank\" rel=\"noreferrer noopener\">yoga<\/a>, but we don\u2019t. Or we say we\u2019re going to eat right, but we wouldn\u2019t. We say we\u2019re going to meditate, but we skip that.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The golden question is: how do we get out of our own way so we can finally do the things we know we should do to have the kind of lives we deserve?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">According to Nir in Mindvalley\u2019s <em><a href=\"https:\/\/blog.mindvalley.com\/overstimulation\/\" target=\"_blank\" rel=\"noreferrer noopener\">Becoming Focused and Indistractable<\/a> <\/em>Quest, it takes these four things:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-master-your-internal-triggers\">1. Master your internal triggers<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Contrary to popular belief, the opposite of distraction is <em>not<\/em> focus. It\u2019s actually traction. While distraction stops you from achieving your goals, traction leads you closer to them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So what causes you to move away from or towards what you really want? Triggers. And when it comes to mastering internal cues, Nir suggests shifting your mindset about them.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, say you have the urge to look at your phone in the middle of a work task. Rather than trying to fight the urge, recondition your mind. Maybe set a time limit to focus on your work task, and after that\u2019s done, you can have a ten-minute date with your phone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seek relief from the triggers in a reflective way rather than a reactive way. This helps stop you from impulsively giving in to your distractions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try this: <\/strong>Look for the emotion that comes before the distraction. Then, write down the internal trigger. Is there a sensation that comes along with it? If there is, reflect on it while being cautious of going from one distraction to another.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-make-time-for-traction\">2. Make time for traction<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Traction leads us to what we want and what matters most. The problem, as Nir points out, is that we don\u2019t make time for what and the people we value. He suggests setting aside specific times in our schedules so we can turn our backs on distractions.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For many of us, the idea of keeping a schedule feels too constrained. And a to-do list leaves us with too many choices and not enough time to do them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, without making plans, it\u2019s difficult to understand how to focus at work when you cannot differentiate between what\u2019s traction and what\u2019s a distraction.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try this: <\/strong><a href=\"https:\/\/blog.mindvalley.com\/time-blocking\/\" target=\"_blank\" rel=\"noreferrer noopener\">Time blocking<\/a> is a great way to decide what you\u2019re going to do and when you\u2019re going to do it. It\u2019s a well-research technique that dedicates blocks of time to specific tasks and <em>only<\/em> those tasks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-hack-back-external-triggers\">3. Hack back external triggers<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ask yourself, \u201c<em>Is this trigger serving me, or am I serving it?<\/em>\u201d This question allows you to put into perspective whether this external cue is something that\u2019s helping you or not.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, if you have a time blocked to scroll through your Instagram, then that\u2019s considered an external trigger that\u2019s serving you. However, if you find yourself going down the reels rabbit hole when you\u2019re supposed to be doing a report, then that\u2019s you serving it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But why \u201chack back\u201d? Hacking means unauthorized access to something. And because companies won\u2019t ever tell you that you\u2019ve had enough of their product, you can \u201chack back\u201d your tractions by using various techniques.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try this:<\/strong> If you want to <a href=\"https:\/\/blog.mindvalley.com\/how-to-get-in-flow\/\" target=\"_blank\" rel=\"noreferrer noopener\">get in the flow<\/a>, use a signal of some sort that will allow others to know you\u2019re indistractable. It could be a sign on your desk, a crown on your head, or maybe just putting on headphones to look like you don\u2019t want to be interrupted.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-prevent-distractions-with-pacts\">4. Prevent distractions with pacts<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A pact is the age-old tactic of precommitment. It\u2019s a powerful technique because \u201c<em>they cement our intentions when we\u2019re clearheaded and make us less likely to act against our best interests later,<\/em>\u201d according to Nir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep in mind, it should only be used as the final fourth step after the first three techniques have already been applied.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try this: <\/strong>There are three pacts that Nir highlights:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Price pact<\/strong> involves putting money on the line to encourage you to do what you say you will. For example, stick a $100 bill on a calendar at the end of the month and make a pact to have a <a href=\"https:\/\/blog.mindvalley.com\/daily-routine\/\" target=\"_blank\" rel=\"noreferrer noopener\">daily routine<\/a> to burn calories or burn the money.<\/li>\n\n\n\n<li><strong>Effort pact<\/strong> prevents distraction by making unwanted behaviors more difficult to do. For example, scheduling time with a friend for focused work.<\/li>\n\n\n\n<li><strong>Identity pact<\/strong> is connected to your self-image. \u201c<em>Our perception of who we are changes what we do,<\/em>\u201d says Nir. For example, a vegetarian wouldn\u2019t have a bacon sandwich for lunch. So align your behaviors with who you truly are.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-unlock-your-indistractable-focus\">Unlock your indistractable focus<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c<em>Distraction, it turns out, isn\u2019t about the distraction itself,<\/em>\u201d says Nir. \u201c<em>Rather, it\u2019s about how we respond to it.<\/em>\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The fact of the matter is, focus is an important skill to master these days. So to be indistractable, strive to do what you say you will do.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And if you need a little help, head over to Mindvalley, where you can level up your personal growth from experts like the habit-forming expert himself. What\u2019s more, when you <a href=\"https:\/\/www.mindvalley.com\/signup\/?utm_source=blog_end_of_post_cta&amp;utm_campaign=evergreen_freemium&amp;utm_medium=end_of_article&amp;otag=mv_blog_freemium\" target=\"_blank\" rel=\"noreferrer noopener\">sign in to Mindvalley<\/a>, you can sample selected personal growth courses as well as the library of guided meditations for FREE.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s time you let your greatness do the talking. Welcome in.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Distractions can sometimes be the bane of your existence. But learning how to focus can help you become indistractable. Discover the four keys to do so.<\/p>\n","protected":false},"author":9,"featured_media":71882,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[25],"tags":[3303],"series":[],"area-of-growth":[3410],"outcome":[3456],"featured":[3807],"coauthors":[329],"class_list":["post-9088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-career","tag-becoming-focused-and-indistractable","area-of-growth-productivity","outcome-focus","featured-op1"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to Focus Better: 4 Powerful Tips to Become Indistractable<\/title>\n<meta name=\"description\" content=\"Distractions can sometimes be the bane of your existence. But learning how to focus can help you become indistractable. Discover the four keys to do so.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindvalley.com\/blog\/how-to-focus\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Focus Better: 4 Powerful Tips to Become Indistractable\" \/>\n<meta property=\"og:description\" content=\"Distractions can sometimes be the bane of your existence. But learning how to focus can help you become indistractable. 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