YOU CAN get focussed and minimise distractions (here’s how)

• Distractible and tired? Frustrated and struggling with inattention? Want to improve your productivity?

• This blog will show you four practical ways to help you get focussed and minimise distractions.

• Dr. Fatiha has nine years' experience in academia and well over a decade's experience in medicine and psychiatry.
  

I knew from a young age that I didn’t “think” like others around me.

Though I excelled in academia and exams, it was practically impossible to convince people that I was struggling with learning, remembering things and most importantly, staying focussed.

Under pressure, with a fervent and unshakeable desire to succeed, there was no time for excuses or failure.

I knew that one way or another, I had to develop a razor sharp focus, or else I wouldn’t get far.

I still apply the same techniques today in my medical career and my online business - and here they are:

1. Say no.

Growing up I remember my dad always reminding us that “no means no.” He instilled in us the importance of not being embarrassed or ashamed to reject things we didn’t want, or things that weren’t in our best interests.

There’s a great deal of power in the word “no” - because though it may be that hardest thing to say at times, it’s probably the single most important word in our vocabulary.

I’ve had say no to parties and staying out late. I’ve had to say no to binge watching the latest viral series on Netflix.

I’ve had to say no hanging out with friends. I’ve even had to tell myself “no” when I’ve been tempted to “lie in” or skip my weekend long runs.

Why? Well, it’s not about denying yourself joy or developing a mercenary attitude. Far from it. It’s about using your time to do the things that you truly value, without getting pulled into states of distraction that you’ll later regret.

2. Set a timer.

This method got me full marks in all my written A-level finals, it got me a first class English degree, and it got me through med school.

As a doctor it has saved me from sinking under a mountain of admin and clinic lists.

I set a timer.

Parkinson’s law says work will expand to fill the time allotted to it.

So if you give yourself the whole day to do something, it will take the whole day. If you set aside 2 hours to paint a wall for example, chances are you could actually complete the task within that time.

When I was studying, I would set a timer to 15-30 minute bursts of reading or exam practice - with defined breaks in between.

It’s amazing how much more productive one can be, when a short term deadline is set.

But the key factor here is making time VISIBLE.

Seeing a clock counting down the minutes and seconds really makes you conscious of how you’re using your time, and keeps you on task.

Break big tasks down into manageable timed chunks, and the results will likely astound you.

3. Get a diary.

Though I make use of e-calendars like Google and Outlook, I cannot get past a good old fashioned paper diary. My absolute favourite for the last 10 years has been the classic large Moleskine diary.

It is sumptuously soft, luxurious, stylish and hugely practical. It offers space for everything I need, and I won't be without it.

A diary is a great tool for focus. There is something about the tactile experience of writing things down by hand that just seems to cement things into my brain.

I tend to live by the old mantra - if it’s written down, it has to happen.

My diary is where I list everything I need to do that day, and tick things off as I go along (because this is hugely satisfying).

There is an art to this though: don't just dump every task under the sun and expect to do it in a day. Look at the week/month; ask yourself:

• Can things be spread out?

• Do I actually have to do this today?

• Can this thing wait?

The worst thing you can do is deliberately overwhelm yourself, and then feel like a “failure” when you haven’t achieved what you wanted to.

You just need to be honest and realistic about what you can really do.

Also consider time estimates:

• If a task is expected to last a few hours, have you factored in rest breaks?

• Have you planned anything fun to do, or any self care time as well?
  

Productivity isn’t just about being productive, it’s about looking after yourself too.

4. Lose the clutter.

This topic probably needs its own blog, but I’ll include it here too because I think I should.

Look at your workspace AND your bag/satchel/backpack. Get rid of what you don’t need.

Whether it’s old receipts, leaky pens, notes you no longer need… If you’re surrounded by clutter, your thoughts might feel cluttered.

Sometimes starting afresh with some new aesthetic stationary, a new diary, or a new work bag really helps.

Assuming you have a desk or a table to work at, only keep on it things you really need.

Minimising visual distractions can go a long way to helping you feel less anxious and think more clearly. After all, we often get our best ideas when we’re more relaxed!

I have more to say on this topic. And I’ll never tire of talking about it. I’ve been a doctor for over 11 years now and these tips have successfully carried me through a busy and varied career so far.

If you’ve gained some insight from this blog, feel free to share with your friends, or comment your thoughts below!

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The information provided on this site is for educational and entertainment purposes only and does not substitute for professional medical advice.