5 Ways to Overcome Distraction for the Chronically Unfocused
Sometimes I prefer the sky-darkened days, the weight of moisture-saturated air, the scent of rain. I like natural light–when it’s a lot, but also when it’s a little.
What I notice, here in my basement with the lights left off aside from a candle and the glow of my laptop, perched on a high desk above my walking pad, is that I’m less distracted. You’d almost mistake it for dusk for how dim it is. The toys to my right and family pictures lining the shelves in front of me are muted. Consequently, my eyes gravitate to the light, and thus the work before me.
As my feet keep rhythm and a worship song repeats in my earbuds, I think of how less light around me works almost like blinders on a horse. Blinders are the piece on a horse’s harness that blocks their vision–not entirely, but so they see only what’s straight ahead. It’s a built-in focus mechanism. One I often resist but deeply need.
Perhaps you can relate.
You’re an innovator. You’ve got lofty dreams and ideas that rarely slow down. You want to run with each one as it surfaces.
Or maybe you’re more strategic than me. You write stuff down in lists to get it out of your head. But there are other distractions: a nagging self-critic that says you could always do a little bit better, a fear of letting anyone down, a calendar filling with doctor appointments, an absurd amount of unopened emails, loads of laundry and dishes begging for attention, and enough missed notifications to give anyone anxiety.
Let’s face it. We don’t have to look far to find a distraction.
But living at the whim of every distraction leaves us fruitless and empty. Jesus invites us to a better way.
Put on Blinders
One day, a few months back, His invitation came as a silent whisper. Out of the blue, I recalled Proverbs 4:25-27.
Let your eyes look directly forward,
and your gaze be straight before you.
Ponder the path of your feet;
then all your ways will be sure.
Do not swerve to the right or to the left;
turn your foot away from evil.
(ESV)
Basically, God said, put on blinders. You’ll need them today.
And He knew, as He always does, that constantly picking up my phone and tending in real time to everything that arose would stop me from finishing the work before me.
5 Ways to Overcome Distraction
So from one chronically unfocused person to another, here are five ways I’m learning to “put on blinders.”
1. Determine what’s most important right now.
It may not be the same thing you’ll prioritize in an hour or a day or a week, but staying present to right-now means naming who or what matters most for this moment.
For clarity as you prioritize, invite God to direct you. His wisdom is endless, and He withholds none of it from you. Here’s God’s promise to you:
If you don’t have all the wisdom needed for this journey, then all you have to do is ask God for it; and God will grant all that you need. He gives lavishly and never scolds you for asking.
2. Start with the Word.
The single more effective set of blinders is God’s Word. Timothy reminds us that
All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.
When we fill our mind with scripture at the start of the day, it sticks with us throughout the day, illuminating what’s in our hearts and helping us focus on what truly matters.
3. Play worship music.
Another way I train my mind to align with what moves God is to play worship music. If I’m driving alone (and often when I’m not), worship is playing through the car’s speakers. As much as I can, I leave worship music on when I’m reading my Bible, running, and writing.
Personally, I find a single song on repeat less distracting. I gravitate towards slow, soulful, soaking worship that makes me want to stay flat on my face all day. The lyrics become as familiar as breath after playing the same song all week.
Whether you share my preference for a single song on repeat or prefer variety, you can access a playlist of my favorite worship songs here.
4. Set timers.
A very practical tip I find immensely useful is to set timers. I find I’m more motivated by creative timers than setting a timer on my phone, so I’d encourage you to experiment to see what works best for you. Since I’m often walking on my walking pad–and listening to a worship song–while I work, my “timer” may be a step count milestone, rounding another mile, or one more loop through the song.
The goal with a timer is to hyper-focus for a small amount of time. This makes it feel doable and increases your efficiency. You might even reward yourself at the end by getting up to stretch, refilling your coffee cup, or peeking at your phone.
5. Walk while you work.
Piles of research confirm what I’ve found to be true: movement, especially walking, increases clarity and creativity. If you have the option, consider a walking pad under your work desk. If walking while you’re working is not feasible, try a daily walk, ideally before you begin working. Even a short walk can affect your ability to focus.
Here’s a prayer to take with you for the days you’re especially distracted:
Lord, help us to determine where our attention is most needed. Meet us with grace as we seek Your wisdom and align our priorities with Your heart. Bring us understanding as we read Your Word, and keep our hearts tender. May we embrace “blinders” as gifts, leading us towards Your best.
Just a friend over here in your corner,
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