Centro Psicologico

Emails, smartphones, calls, colleagues; the list goes on. It’s no surprise that so many people struggle with distractions and staying focused at work. Some days it can feel like you are constantly being interrupted. Between meetings and conversations, it’s tough to focus on your work and get through your to-do list.

While technology can increase productivity and give you access to tools that streamline your workday, it also has the opposite effect. More than half of employers say that workers’ mobile phones are to blame for decreased productivity at work. Often, distractions at work take up more time than you like to think. But the good news is that you can take steps to stop getting distracted at work and learn how to increase focus so that you can power through your day more effectively. This is the best focus patch.

The Most Common Workplace Distractions that Kill Productivity

It’s easy to think that you jump straight back into what you were working on with complete focus when you’re interrupted during a task. But the research says different. A study from the University of California shows that, on average, it takes 23 minutes and 15 seconds to return to your original task after an interruption. You can see how all those minutes add up to a fair amount of lost productivity throughout the day. That email from a client or a quick question from a colleague shifts your focus and can put the brakes on productivity.

With an increasing number of people working remotely, there are even more distractions to handle. Children, family members, barking dogs, and a knock at the door are all hard to ignore. Attention distraction can lead to higher stress levels as well as lower mood and productivity. Unsurprisingly, all of this can impact the quality of work.

At work, the temptation of distraction is real. A report from CareerBuilder shows that the top workplace distractions are cell phones and texting. While it’s easy to place all the blame on technology, it’s clear other factors are at play, including:

• Meetings
• Emails
• Noisy co-workers
• Social media
• Gossip
• Calls on speakerphones
• Co-workers dropping by

10 Tips to Avoid Distractions at Work and Stay Focused

While employers are actively trying to find ways to limit distractions, some things you can’t avoid; meetings, emails, and calls are typically part of the job. So, how can you avoid distractions at work without switching off your phone and laptop altogether? Here are ten ways to stop getting distracted and increase your focus at work.

1. Organize and Make a Plan

It may sound a little obvious but start with a to-do list. Research shows that when you have a written plan of action, it increases productivity. The act of planning activities decreases the burden on the brain because it frees you from the worry of unfinished tasks. Organizing your day and making a plan is a good way to stay on track. Prioritize each task and glance at your list throughout the day if your mind begins to wander.

2. Limit Interruptions

While some interruptions are difficult to avoid, you do have control over others. One way to limit distractions and increase focus is to take a technology break so that you can focus on the task at hand. Give yourself a couple of minutes to check notifications, emails, and texts. Then try to have 15 minutes of uninterrupted time. This could be as simple as putting your phone on silent and turning it face down so that you can’t see any notifications.

3. Keep Personal Communication to Your Free Time

24% of workers admit that they spend at least one hour on personal calls, texts, and emails during a standard workday. When you’re in work hours, try to organize and designate the time to your to-do list. Of course, sometimes, you need to answer a personal call during the workday. But, in general, try to keep personal communication to your free time or lunch break.

4. Avoid Multitasking

It can make you feel superhuman, at times, to multitask as you complete several tasks in a shorter time. However, research shows that doing more than one task at a time, especially a complex one, impacts your productivity. Although multitasking may seem efficient on the surface, it tends to take longer and result in more errors.

5. Block Online Distractions

Social media, online shopping, and internet searching are all tempting. Most people use the internet for work purposes throughout the day, but it’s also very distracting. One way to block online distractions is by using focus apps and software. In the same way, you could turn off your phone notifications to limit interruptions; you can also block specific websites to fit around your work schedule. Apps like Freedom and Serene are great for blocking online distractions and allowing you to focus on your work.

6. Make Time for Breaks

Taking regular breaks can have a positive impact on focus and productivity. Instead of working without stopping, it’s more beneficial to take frequent breaks to feel refreshed. The most effective breaks are when you move, create, socialize, or nourish your body and mind. Research shows that the brain operates best when you switch between focus and unfocus.

7. Set Boundaries with Colleagues

Speaking to employees, colleagues, and business partners is crucial for building a collaborative and friendly work environment. But if you spend too much time gossiping or discussing non-work-related topics, it can do more damage than good.

Haley Selarnick, Licensed Marriage and Family Therapist in NYC, says that “boundaries are about what we allow and what we don’t allow in our lives. One thing I would suggest would be to take a look at where you’re exerting energy in your life and in what ways. Where are you exerting energy that leaves you feeling drained and pessimistic?” This is a great piece of advice that you could apply to multiple areas of your life. In the workplace, this could be setting boundaries for gossiping with colleagues or simply explaining that you’re too busy right now and suggesting a lunchtime catch-up.