Reducing external distractions

Stray thoughts go on paper until the work interval ends

Proposed in research

The cognitive behavioral therapy program developed by Safren’s team for adults with attention-deficit/hyperactivity disorder (ADHD) includes a “distractibility delay” exercise. With paper nearby, thoughts about other tasks or things to look up are noted before immediately returning to work. After the focus interval, the notes are addressed systematically(Sprich et al., 2010; Safren et al., 2017).

One example in the program asks clients to wait until a 15-minute timer rings before addressing the recorded distractions(Sprich et al., 2010).

Even an unread notification disrupts focus

Proposed in research

In an experiment in the general population, participants completed a task requiring concentration. Phone notifications significantly reduced performance even without picking up the phone. The decline was comparable to actually answering calls or texting(Stothart et al., 2015). The researchers suggested that notifications prompt thoughts unrelated to the task.

Ignoring an alert is therefore insufficient. Turning off notifications, including vibration, in advance is more effective.

Each timed work interval matches how long focus actually lasts

Proposed in research

Safren’s team recommends first measuring how long a person usually works on an uninteresting task before mind wandering begins. Work is then divided into intervals of that length, each with a timer(Sprich et al., 2010; Safren et al., 2017). One example in the program divides an hour of writing into 15-minute focus intervals(Sprich et al., 2010).

The program also suggests periodic phone or watch alerts to prompt a check that the original task is still underway. Colored dots on distracting objects can serve as reminders, too(Sprich et al., 2010).

Before an unavoidable interruption, note where work will resume

Proposed in research

Four studies in adults from the general population found that interruption, combined with expected time pressure on returning, leaves attention on the original task. The researchers call this “attention residue”; performance on the next task also suffers. A brief plan for resuming work before the interruption reduces this residue and prevents the performance decline(Leroy & Glomb, 2018).

An example: “Halfway through revising paragraph 3; add the data first on returning.”

Moving images go first; background music affects people differently

Proposed in research

In a classroom experiment, boys did schoolwork in silence, with music, and with video. Video caused significant distraction, with a greater impact on boys with ADHD. Music’s effects varied: some children performed worse, others better than in silence. The same pattern appeared in another 86 boys with ADHD(Pelham et al., 2011).

Videos and moving images are therefore the first distractions to remove. Even when trying background stimulation based on optimal stimulation theory, performance while music plays determines whether to keep it.

Barriers set up in advance make distraction harder

From a book

In Indistractable, Eyal recommends increasing the effort required for distracting activities in advance, such as using tools to block websites that are easy to get hooked on. The key is arranging barriers beforehand, rather than relying on willpower once distraction becomes tempting(Eyal & Li, 2019).

Many distractions begin with uncomfortable feelings

From a book

Eyal argues that many distractions arise from an “internal trigger”: uncomfortable feelings such as boredom or unease prompt an urge to escape by reaching for a phone. He recommends noticing the feeling preceding distraction and addressing it first when managing distraction(Eyal & Li, 2019).