9 Great Ways to Manage Distractions at Work
Many people with ADHD have a lot of trouble managing all those distractions at work that get in the way of getting that project done.
The telephone rings, not only your own extension, but phones throughout the office, or other people’s busyness on your work site, general conversations, photocopiers.
Just the general buzz of a busy workplace can be distracting when we are trying to get a job done.
We can be even more prone to distraction when the stress of a deadline looms and anxiety levels build up.
It can be really hard to shut out all the other things that happen in life, family commitments and social responsibilities included.
Our attention can be so fragmented that it’s almost impossible to focus on the job at hand. We can be so entangled in the mess of everyday life that we just can’t think straight.
Many clients have discovered that when they start to untangle all the facets of their lives they start to get traction again over the things that matter. Here are a few suggestions that might help you too.
1. Take a deep breath or five.
As you breathe deeply and slowly your heart rate also slows down and gives you space to think.
Notice what’s going through your head and any negative messages you might be giving yourself.
Reframe those thoughts kindly to something you might tell someone you love.
2. Get some exercise.
Researchers have found that some vigorous exercise especially early in the day has a marked effect on brain chemicals that reduce stress and increase concentration.
Park the car a block or two away from work, then walk at a brisk pace the rest of the way.
Get out into the fresh air at lunch time and walk around the block. Eat lunch in a nearby park.
Three x 10-minute bursts of exercise are as good as 30 minutes at one time.
It will also help you sleep better.
3. Plan for seven to nine hours of sleep.
If that sounds like a step too far, then try for just 10 minutes more, and build up a bit more each week.
The hour before bedtime is crucial; turn off screens, take a warm bath or shower – not hot – read something relaxing or listen to quiet music. Personalise your routine so that it is enjoyable and relaxing.
4. Eat well.
Cut down on food made from white sugar and flour and add more fruit and vegetables.
Buy or make a salad sandwich for lunch.
Never skip breakfast even if it means taking some fruit and a tub of yoghurt to work.
It doesn’t have to be complicated.
5. Rearrange your work space to minimise distractions.
Moving away from distractions can help.
Some people find that having a fan close to your desk provides just enough white noise to mask distracting noises.
Maybe play some quiet instrumental music, as long as it doesn’t annoy co-workers.
Perhaps headphones work for you.
Some people find working in coffee shops helpful where there are people going about their business, other people may find it distracting, so know what works for you.
This site has recorded coffee shop sounds that you can play through headphones: https://coffitivity.com/
6. Use a timer and set it for say 20 minutes.
Promise yourself that you will stay on task for that length of time. Perhaps 10 or 15 minutes total concentration might be enough at first, and build on it.
At the end of that time stop and stretch, and take a few deep breaths before you go again.
7. Break large tasks into small manageable bites
Handle one bit at a time.
Large projects can seem insurmountable until you break them into component parts.
8. Make a game of it, and work plan on improving your personal best.
9. Give yourself a break.
If you find your plan doesn’t go too well at first,
take a breath,
dust yourself down,
think about how you can make it better,
and try again.
Think about what has worked well for you in the past. Perhaps discuss it with a friend or mentor, and go to bed at night reflecting on what went well. Congratulate yourself for taking that first step.
Are you ready to get over your distractions but not sure you can manage on your own? Why not contact me to arrange your next step to thriving at work.
