4 Steps to Minimize Your Super Distractors
At work, distractions are everywhere…
Slack
Emails
Coworkers
At home, it’s no different…
Pets
Social media
Online shopping
Partners
Kids
Despite our best intentions, distractions derail our day. We get sidetracked and wonder, “What have I been doing for the past hour?”
Distractions steal our time. We might fall behind at work or procrastinate doing laundry.
Not ideal.
On a higher level, distractions steer us away from our biggest goals. They prevent us from living the life we dream of.
We can't avoid every distraction, but we can minimize the most significant ones.
I call these super distractors.
When we intentionally minimize super distractors, everything changes:
We procrastinate less.
We feel proud of how we spend our time.
We take meaningful steps toward our big goals.
Today, I will show you how to identify and minimize your super distractors.
Let’s dive in.
What are Super Distractors?
Super distractors steal our attention. They lead us down rabbit holes that derail our goals. And, they leave us feeling guilty about how we spend our time.
Examples of Super Distractors
Scrolling Instagram instead of starting a workout
Clutter on your desk or bedroom floor
Checking email or Slack every 15 minutes
Coworkers or your life partner interrupting your workflow
If we don't manage our super distractors, the consequences are real.
Months pass, and we still haven’t...
applied for a new job 💼
began investing 💸
or started planning that trip, you always talk about 🏖️
If you relate, you’re not alone.
In today’s world, distractions are everywhere, and resisting them is exhausting.
Why Am I So Distracted?
Sustaining our attention is harder now than ever before. We have instant access to news, funny videos, and can connect with anyone at any time.
Plus, people have easy access to us. Pings, text messages, and emails pry for our attention.
To make it even more difficult, many super distractors feel good! That's because they serve a purpose–they help us manage our emotions.
Our super distractors are the solution to negative emotions.
There’s value in allowing ourselves to be distracted at times. But most of us want more control over our attention.
If you’re unhappy with how you spend your time, I’m betting your super distractors are getting in the way.
Why Don’t People Do Anything About It?
Distractions are easy; minimizing them is hard.
We often use super distractors to avoid emotions like boredom, fear, or anxiety.
Take Carol, for example. While working from home, distractions took a toll on her productivity and self esteem.
The morning began by scrolling Instagram from bed. Later, she shopped online between meetings.
At first, work piled up and her stress levels soared. Every time she reached for her phone or opened Amazon, she knew she should be working. But the brief escape from her stress was too tempting.
With each passing day, her anxiety grew, but so did her avoidance.
Then, she completely forgot about a client meeting. She was online shopping.
Panic turned to guilt and shame after she realized what she'd done.
What if I can't fix this?
What will my boss think?
There goes my chances for that promotion...
Carol couldn’t manage her super distractors. She was sick of living this way and wanted to take action. So, we devised a four-step plan.
4 Steps to Minimize Your Super Distractors
We have more control over our environments than we think.
In four steps, we can become more aware of our super distractors and minimize their impact. Here’s how:
1. Write It Out
Take out a piece of paper and write down everything that distracts you. It’s important to make this list visual.
Carol’s super distractors were online shopping, email, her dog, and Instagram.
2. Identify
Look at your list and determine your biggest super distractors (aim for 1-3). These distractions truly hold you back from living the life you dream of.
Carol’s were online shopping and Instagram.
3. Minimize
Circle one. Next, write down one way to minimize it.
Carol set a rule: no online shopping during the work week. Then, she closed all tabs related to online shopping.
4. Reflect
Test out your strategy for a week. At the end of the week, reflect:
Did I minimize my super distractor?
What tweaks can I make to minimize it even more?
After one week, Carol only shopped online twice and attended all her meetings on time!
Does this mean she will never get distracted?
Nope.
Carol said the temptation to shop online shop was still there, but knowing she could shop online over the weekend and closing online shopping tabs was enough to keep her motivated and focused.
Now, It’s Your Turn
If you’re feeling defeated by digital or physical distractions, start with this small yet intentional step: identify your super distractors.
Make a visual list of your super distractors.
Determine the most detrimental one.
Write down one way you can minimize it.
Reflect on your progress.
I created this no-cost organizer to make this process easy for you!
When you’re done, send me an email with your super distractor. If you’re unsure of how to minimize it, I’m happy to share a few ideas.
Remember, you don't need to rid of your super distractors from your life. Instead, get curious and design ways to minimize them.
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About the Author
Eric Kaufmann, M.Ed is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company designed to guide adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that guides students with neurological differences toward becoming independent and confident students and self-leaders.