learn how to stop distractions at work

Are You Distracting Yourself at Work? How to Refocus Your Energy

This week on Episode 096 of the podcast, I’m sitting down with my friend and productivity expert, Chris Bailey, to talk about the importance of mindfulness, and how giving yourself the grace to be intentional each and every day goes a long way in terms of cutting down on some of the daily distractions that we often have a habit of risking our happiness and productivity for…

But what happens when it’s not necessarily a lack of motivation, but rather our tendency to self-interrupt that throws a wrench in our productivity in the workplace?

If you’re someone that finds yourself easily distracted or unable to focus on the tasks that matter when it comes to your job, then I implore you to read on…

Today, I want to take Chris Bailey’s idea of mindfulness and having a sort of hyper-awareness about how we’re spending our time each day one step further to talk about a few ways that you can refocus your energy when you find yourself easily distracted while on the job…


Because let’s be honest, if we’re not being intentional with our time and exactly how we’re spending it, then we’re just perpetuating the today’s trend of chronic busyness, right? And that’s seldom a good thing.


How to Refocus Your Energy to Lessen Distraction


Meditate –

I know, I know, I know… I talk about meditation a lot. But it’s only because I think it’s so important and packs so many powerful benefits mind, body, and soul than I can possibly name in one sitting.

Meditation is powerful, and more and more studies each day are setting out to highlight the implications that meditation just 5-10 minutes each day has on both focus and productivity, no matter the task.

If you’re someone that struggles with periods of deep concentration (which is often required for those tasks that call for 100% of your energy and focus), then meditation might be the tool that you’re missing.

While mediation can be done at any time of day, research has revealed that those who meditate upon waking in the morning find themselves happier, focused and with significantly less stress on the job. Start with just a 5-minute session to jumpstart your morning… and see what happens! You might just be surprised by how much awareness you’re able to bring to the table when it comes time to sit down and get to work.


Get Moving –

If you experience bouts of lethargy or fatigue while working on tasks that require your energy, it may be time to give yourself a little bit of space and get moving instead…

The longer that we spend deeply focused on a specific tasks or project, the easier it becomes for our brains to come to a screeching halt and cease the ability to concentrate on anything any further.

A simple solution? Get up, step away from your desk, and spend just a few minutes walking around outside or around your office. Sometimes, a little change of scenery is all it takes to give our brain the space and time that it needs to decompress and work out the sleepiness that many of us experience in the afternoon.


Take Breaks –

Like mediation, we’ve discussed the importance of breaks a time or two before as well… Taking breaks can be one of the most powerful tools that we can use when it comes to boosting both focus and productivity at home or at work, and it’s something that my team and I are huge fans of in the studio.

When the brain starts to feel burnt out after long periods of focus, a small break can go a long way to replenish your energy!

Take back the control that you need over your workday and make sure you’re giving your brain the time that it needs to relax between tasks that require immense focus; this way, you’re preventing the likelihood that you’ll feel tired and burnt out at the end of your day while improving your brain’s ability to prepare and to focus on the next task that lies ahead.


Unplug –

For so many of us, there is no greater distraction than social media… If you’re someone that struggles with FOMO or that has a habit of checking your smartphone, social media page(s), or emails constantly, then this refocusing tip is for you!

Social media and the other apps and distractions that find refuge in our smartphones and other devices are absolute time-consumers when it comes to productivity, so it’s especially important that we find useful ways to cut down on our usage when it comes time to sit down and focus on our priorities at work.

One tried and true method to nip your social media habit in the bud and to regain focus? Unplug… Whether you’re creating Do Not Disturb periods on your phone, putting your devices in Airplane mode, or turning them off while you’re at work altogether… any effort that you make to cut the ties that you have to your social media channels and other time-wasting apps will pay off in spades when it comes to your ability to focus.


Purge –

Are you someone whose brain just seems to be running on overdrive all of the time? It happens!

If you find yourself struggling to focus on those important tasks because you just can’t seem to stop your mind from racing, then I encourage you to practice purging—or “brain dumping”–all of your worrisome thoughts regularly prior to sitting down for a period of deep focus work.

Keep a notebook or a pad of paper on your desk and, when you start to feel your mind wandering or running on repeat, write down your thoughts. Not only will this help to keep all of those intrusive thoughts at bay, but it will also allow you to clear your mind and refocus your energy quickly so that you can get back to what matters most.

Have any tips or tricks of your own that have helped you to eliminate distractions at work? I want to hear about them! Share your experiences in the comments below… And be sure to check out Episode 096 of the podcast for more of my conversation with Chris Bailey about the importance of mindfulness!



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Tonya Dalton
Tonya Dalton