How to Stay Focused in a World Full of Distractions

To be able to hear what’s really happening in the world, you have to block out 99% of the noise

Jonathan Franzen 

Staying focused in today’s world has become extremely difficult because of digitalisation. Therefore, differing opinions today designate distraction as a social ill or as a consequence of societal progress. They commonly argue that distractions arise based on something to concentrate on. An individual can feel distracted by interaction with others; many others are distracted by mobile phones, background music, street noises, or whatever else.

Every generation-from toddlers to adults, has distractions, and for most adolescents, there is no bigger distraction than the mobile phone. Along with the emergence of the internet, the world has changed for good; however, everything introduced has slight inconveniences associated with it. Every phone notification is a call for split attention, forcing people to stop whatever they are doing to go check on their devices. The attention span that people originally had has been reduced to a significant degree due to these interruptions.

“Less than 10 years ago, Steve Jobs promised that smartphones would change everything,” said Kostadin Kushlev, a psychology research scientist at the University of Virginia, who led the study with colleagues at the University of British Columbia. He found that when students kept their phones on ring or vibrate, they reported more symptoms of inattention and hyperactivity than when they kept their phones on silent.

In their research at the University of British Columbia, Kushlev and his colleagues recruited 221 students to investigate the effect of smartphone notifications on concentration. The participants were asked to keep their phone alerts on and within reach for a week, and then to turn off the alerts and keep the phones away for the following week.

They found statistically significantly higher levels of inattentiveness and hyperactivity during the week with unlimited access to the phones. Even though the study does not claim that smartphones cause ADHD, it does suggest that frequent digital interruptions could mimic symptoms of ADHD in the lay public: restlessness, difficulty concentrating, distractibility, among others. The takeaway from this study is that disabling notifications and putting the phones out of reach may alleviate those symptoms.

The phenomenon is not just specific to academia. Professional work sites have also been shown to have dwindling productivity due to phone interruptions. According to a 2016 study published in Computers in Human Behaviour, the best part is that even the presence of a smartphone not just its use can reduce one’s cognitive ability and performance on tasks requiring focused attention.

Kushlev et al. posit that contemplative behavioural changes can be all it takes to turn that nightmare of distractibility and mental clutter around. Turning off all notifications, turning on “Do Not Disturb” modes, and putting away phones for critical activities can make a big difference. Establishing areas where phones aren’t allowed, at home or anywhere else that would work, as during meals or school, could teach kids and maybe teens to apply the skill of deep engagement into their present environment.

Five strategies to increase focus

It can often be tricky to find our focus. But with a few simple techniques, you can train your body and mind to be more in tune with your focus. 

1. Practice mindfulness or meditation

Mindfulness techniques such as a body scan or breathing exercises. Practising mindfulness with meditation can keep you focused on the now instead of worrying about tasks for the future; or problems you could not solve yesterday. 

2. Live a healthy lifestyle

A healthy mind should be in a healthy body. A proper exercise program, healthy eating and sufficient sleep can all contribute to a rested, but alert mind that can focus on its work without distraction or cloudiness. 

3. Know your priorities

We all have a long daily to-do list of work tasks and personal tasks. Each day, ask yourself what is truly important. If you are unsure, try practising positive procrastination.

4. Do not multitask

It is widely understood that multitasking increases productivity. Still, research shows consistently that the human brain is not equipped for multitasking over extended periods of time. While it may appear that multitasking makes you efficient, it in actuality will make you less productive and will increase task-related fatigue for your brain. Focusing on one task at a time allows for increased focus and higher-quality work overall. 

5. Listen to Music that Facilitates Focus

Listening to music that is made to improve focus can create a big increase in concentration. Research has shown that most people benefit from music while doing cognitive work, especially binaural beats. Other helpful soundscapes include white noise, pink noise, and Brown noise. Brown noise, which multi-award-winning author Zadie Smith Claims to use, is a particular soundscape that has been known to help with concentration for some people. Different auditory backgrounds work for different people, so try as many as you can to find what is best for you.

Further, here are 9 Best Tips To Focus On Studies Without Being Distracted 

1. Designate a Study Space: Set up a neat and quiet space. pace where your brain will recognise it is time to study. 
2. Disconnect Digitally: Put off notifications and distance yourself from devices while you study. 
3. Use Pomodoro: Study for 25 minutes, then take a 5-minute break to ensure focus is maintained.
4. Create a Priority List: To help you keep track of things to do, prioritise your tasks that are most important, and it will help you feel less overwhelmed. 
5. Be Organised: Schedule your study time with a planner or an app, and label your materials to ensure everything stays organised. 
6. Take Mindful Breaks: Take a moment to breathe, do light exercise, or meditate during break times instead of going on your phone. 
7. Use Active Learning: Try summarising, teaching, or a flashcards to engage with the material and solidify learning. 
8. Control Background Noise: Determine which sounds best support your environment: silence, ambient music, or white noise. 
9. Get Regular Sleep: Ensure regularity and consistency in how much sleep you get for memory, focus, and to be energised!

In an era cluttered with digital distractions, focus is harder. But we can increase our focus and attention by being mindful, organised and doing one task at a time.