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Writer's pictureLindi van Heerden

How to Stay Focused in a Distracted World

Let’s be honest: these days, staying focused feels a little like trying to meditate with a drumline in your living room. Between social media pings, never-ending to-do lists, and the hundreds of “urgent” tasks that somehow appear out of nowhere, our attention is stretched thinner than ever. But here’s the good news—you can train your brain to stay focused, no matter what distractions come your way.


Social Media, Computer, working
Try putting your phone on “Do Not Disturb” mode or, better yet, give it a time-out in another room while you work

Let’s dive in!


1. Get to Know Your Distractions (They’re Closer Than You Think)

First things first: distractions are not the enemy, but they do have a sneaky way of creeping into our lives. Social media, emails, that one group chat that never stops buzzing—you know what I’m talking about.


Each time you think, “I’ll just check this for a sec,” you’re inviting a distraction party. And guess what? Your focus wasn’t even on the guest list.

Pro Tip: Identify and Limit Digital Distractions

If your phone’s lighting up like a Christmas tree, it’s time for a change. Try putting your phone on “Do Not Disturb” mode or, better yet, give it a time-out in another room while you work. If social media is your Achilles heel, set app timers or use tools to block access during work hours. Out of sight, out of mind, right?


2. Create a Focus-Friendly Workspace

Now, I know not everyone has a spare zen-like room for meditating on spreadsheets, but creating a dedicated workspace—no matter how big or small—can make a world of difference. Clear your desk (yes, that stack of notes you take but never use, can go), organise the essentials, and give yourself a clean slate. And maybe add a plant or two to remind you to breathe every now and then.


Bonus Tip: Try noise-canceling headphones or soft background music if you’re in a noisy environment. You’ll feel like a productivity ninja in no time. I currently in the Library in a booth with my headphones and Youtube in the background with focus music on. 


3. "They" suggest the Pomodoro Technique (It’s Fancy word)

Ever tried working in 25-minute bursts? That’s the Pomodoro Technique, and it’s a focus game-changer. Here’s how it works: Set a timer for 25 minutes, work on one task (no multitasking allowed!), then take a 5-minute break. Repeat a few times, then give yourself a longer break. Think of it as interval training, but for your brain.

By breaking tasks into smaller, timed chunks, you’ll trick your mind into staying focused, without feeling like you’re climbing a mountain.


** This does not work for me (maybe it can for you)

THIS is what I do:

I dedicate a time when I will “focus/work” Like today. It is Saturday. But I have given myself 4 hours to work. I will use this whole time to hyperfocus. But then I know I will be drained. So then I will take a longer break. I tend to focus longer on tasks that I enjoy. Plus it takes me about 25 min to really get into it and start focusing. I do in fact multitask but the umbrella task is the same goal. So for me, I'm not allowed to work on things that do not have the same end goal. 


For example; I can write a blog, schedule emails, plan blog posts and work on my website intertwined. But I can not plan my Christmas holiday, and work simultaneously. 


**“By breaking tasks into smaller, timed chunks, you’ll trick your mind into staying focused, without feeling like you’re climbing a mountain.” 

This I kinda do, but I trick my brain and say I have 3-5 things on my to-do list. I do not have to do ANYTHING else. But I need to do this. By simplifying it I tend to do loads more than only what I set out to do. So today I said that I only need to do 1 day of content. Nothing else.


If this sounds interesting, but you’re still feeling that tiny hint of self-doubt creep in (saying this will work for her but not for me), check out my blog on Overcoming Self-Doubt to Pursue Your Dreams for some confidence-boosting tips.


4. Set Clear Goals (Vague Dreams Need Not Apply)

One reason we lose focus is because our goals are more abstract than modern art. “I need to work on my project” doesn’t exactly light a fire under you. But “Complete research for the first chapter of my project today” is specific enough to keep you on track.


Make your goals clear and manageable, so you know exactly what you’re aiming for. It’s like using a GPS: you need a precise destination, or you’ll end up circling the same roundabout (a.k.a., your email inbox).


5. Embrace Your ADHD Superpowers

I was diagnosed with ADHD this year, which has been a major learning journey for me. Understanding my own brain better has helped me see that, while ADHD brings challenges, it can also be a superpower if you learn to work with it rather than against it. Instead of letting ADHD rule my day, I’ve been working on using my natural strengths—like my creativity and passion for new ideas—to stay productive and focused.


If you have ADHD, don’t let it be a roadblock. Embrace your strengths, but remember to put systems in place that keep distractions in check. 


6. Take Breaks (Yes, Really)

It might seem counterintuitive, but regular breaks can actually improve focus. Our brains aren’t designed to work non-stop, and trying to do so only leads to burnout. Step outside, do a quick stretch, or grab a cup of tea. It’s like hitting “refresh” on your focus.


Like for me I hyper-focus and then schedule a long break to avoid burnout.


Quick 15 min breaks don't really work for me, because I struggle to then get back into my focus mode. I have found that hyper-focus for long periods of time is my superpower.

So I am using that (ahead of time, not pulling all nighters because I left it to late and do not want to miss my deadline) and then take longer



Need help creating a focus-friendly routine? Let’s chat! You can book a free 15-minute session with me to dive into your personal goals. Schedule here.


7. Build a Supportive Environment

Your surroundings make a big difference in how focused you feel. Surround yourself with people who respect your boundaries and support your work. Having a friend or accountability partner (my husband in this case, or years ago my poor mom who had to listen to me studying out loud in school) who checks in on your progress can keep you motivated and, let’s be honest, give you a gentle nudge when distractions start sneaking in.


8. Keep the Big Picture in Mind

When distractions start to pull at you, think about why you started in the first place. Are you working toward a passion, a goal, a dream? Remind yourself of the “why” behind what you’re doing. This can keep your focus sharp and fuel you to push through even when things get tough. This really works for me, and if you find that there is no bigger picture to why you are doing this then maybe relook you “why”. (This is my ABSOLUTE specialty. I love talking to people about why they do what they do and maybe you need a sound board to listen? Click here to schedule a free 15-minute session.


9. Remember: Focus is a Muscle

Staying focused isn’t something that happens overnight; it’s a skill you build over time. The more you practice, the easier it gets. Just like going to the gym, consistency is key. So start small, build up, and don’t get discouraged if your focus wavers now and then. It’s all part of the journey.


Closing Thoughts

In a world filled with constant distractions, staying focused is a superpower. But with a few tweaks, a bit of discipline, and a sprinkle of humor, you can get there. Remember, you’re not alone in this—focus is something everyone struggles with. But with the right strategies and a bit of determination, you’ll be able to tune out the noise and get back on track.


And if you want to take your focus (and your dreams) to the next level, look out for my content that is to follow, and let’s explore what’s possible together. 


Take care, 

Lindi


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