5 Unexpected Ways to Deal with a Distracted Mind

Apply these when you feel unable to complete your tasks

I experience days of complete distraction about twice a week. On these days, I can’t do anything right and I struggle to work to my full potential. I fidget, find myself constantly in and out of focus, and feel like I’ve had about five cups of coffee.

You know when you’re overcaffeinated and everything’s a blur? You feel faster than light but all that energy goes in and out of you making you unable to focus on what you have to do?

That’s me on my days of distraction.

I spent years of my life trying to conquer distraction and achieve peak focused flow even when I can’t naturally do it.

I have two extremes: focus powerhouse and complete distraction. If I fight hard enough, I can get to a vague in-between sometimes.

Ever since discovering I may have ADHD, I’ve become more aware of my two states of flow and more in tune with the specific circumstances that trigger them. But even if you don’t live with ADHD, chances are you experience times when you can’t focus no matter how hard you try.

What if I told you forcing yourself to stay put at your desk and do the work isn’t the solution to your lack of focus? These five methods I use when I’m mega distracted are certainly unusual, but for me, they always do the trick.

1. Embrace distraction

Hear me out, I know this sounds counterintuitive. But our main reaction to distraction is to try and shoo it out of our minds, right? Every time I find myself scrolling on my phone when I’m supposed to be doing a task, my immediate reflex is to put down the phone and shake off the distraction.

So, recently, I’ve started doing the exact opposite. I’m now embracing my state of distraction while trying my best not to revel in it either. The trick is to allow yourself to be distracted but in an effective way.

For instance, instead of being on Instagram, go and make yourself a cup of tea, or a sandwich, or do something crafty. Read a few chapters or pick up your hobby, listen to some music or do a quick stretch.

These activities technically also prevent you from doing work, but most of them end in you becoming more motivated, more focused, or getting some inspiration, which then prompts you to do your task.

2. Allow yourself to take it slow

If your mind is a little slow at any one time, instead of pumping caffeine or other stimulants into it and powering through, consider listening to your body.

Our brains are way smarter than we expect and if something prompts them to save up some energy by making us struggle to focus or be as efficient as usual, they certainly have a good reason for it.

I find that I have trouble focusing if, for instance, I’ve not left the house in two days, or if I’ve not slept enough, or if the day before I was at my absolute peak productivity. The next day, I’m usually sluggish and fretting, unable to focus on something for longer than 10 minutes.

So I don’t try to, anymore. Unless what I need to do is extremely urgent, in which case my brain gets into gear naturally, I listen to my body and just take my time. The next day I’m back to peak productivity. Every time, without fail.

3. Pomodoro, but keep your own count

When I absolutely have to work on something and I’m too distracted to even sit still, I appeal to the good old Pomodoro technique.

My main issue with Pomodoro is that it usually disrupts my focus flow. But when my head is in a million directions already, I can use it to my advantage.

I’m sensitive and easily startled by random loud noises, so I don’t set up a timer for 25 minutes. Instead, I time it myself. I’m on my computer all the time, the watch is always in front of me.

That prompts me to power through, knowing I’ll then have five minutes to myself. And even checking the time and seeing how much time I have left prompts me forward. 25 minutes go by fast, so the more that window of time shrinks, the more I want to power through.

4. More planning, less doing

When I’m distracted, working in itself seems like a spartan task. So I’ve found a way to decrease the dread of the process of working, by encouraging myself to just plan my tasks.

I never plan for that particular day, opting instead to plan more widely, maybe for the week or the next couple of days. That allows me to completely eradicate the idea of working as a process, which usually paralyses me when I’m completely distracted.

Planning helps me better visualise what I actually have to do and makes me understand that there’s no need to feel overwhelmed by my responsibilities.

5. Be kind to yourself

One day of distraction doesn’t define your work ethic.

Above all, the best thing you can do when you’re unable to focus is be kind to yourself. Feeling frustrated or angry, or thinking something’s wrong with me for not functioning at full capacity every day always has lasting effects on my mood and my mental health overall.

So I’ve been trying to be kinder to myself and remember that one day of distraction doesn’t define my work ethic.

You should also try to return to this reminder when you feel angry at yourself for your lack of focus. One day of distraction doesn’t define your work ethic. It’s just one day. It’ll pass. Do your best in the moment, listen to your body and your mind, take it step by step, and trust that you’ll be back in full force soon.

How do you deal with days of distraction? Do you brush it off, apply any popular methods to boost your productivity, or just go with it and trust yourself?

I would love to know about your experience.

Eliza Lita is a freelance writer based in the UK. She covers books and reading, fitness, lifestyle, and personal development. Please consider signing up for a Medium membership through her referral link for more of her stories.