1439: 7 Proven Strategies to Reduce Distractions and Get Things Done by Anthony Ongaro on Productivity

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[00:00:30] [SPEAKER_01]: This is Optimal Work Daily.

[00:00:32] [SPEAKER_01]: 7 Proven Strategies to Reduce Distractions and Get Things Done by Anthony Ongaro of BreakTheTwitch.com

[00:00:41] [SPEAKER_01]: It's incredibly easy to get distracted while trying to focus on what needs to get done in our current digital lives.

[00:00:48] [SPEAKER_01]: Notifications, pop-ups, infinitely available new browser tabs.

[00:00:52] [SPEAKER_01]: It can be an endless cycle of one distraction after the other.

[00:00:56] [SPEAKER_01]: When completing quality work, one of the most important aspects is quality of time on task.

[00:01:02] [SPEAKER_01]: Often, the more time we're able to focus on a particular task in sequence, the easier it is to get a high level of focus.

[00:01:09] [SPEAKER_01]: But getting to that point can be quite a challenge.

[00:01:12] [SPEAKER_01]: Here are 7 proven strategies to reduce distractions and get things done.

[00:01:16] [SPEAKER_01]: 1. Create a System

[00:01:19] [SPEAKER_01]: A very popular method for staying focused while working is the Pomodoro system.

[00:01:23] [SPEAKER_01]: It's built around the concept of dedicated work and relaxed time periods throughout the day.

[00:01:29] [SPEAKER_01]: A popular ratio is 45 minutes of work followed by a 15-minute break, then repeating as desired throughout the day.

[00:01:36] [SPEAKER_01]: A 25 to 5 minute ratio may work better depending on the day and the task at hand.

[00:01:41] [SPEAKER_01]: It's completely customizable to fit the style that works best.

[00:01:45] [SPEAKER_01]: There are even physical timers that have become popular for use with the Pomodoro system.

[00:01:49] [SPEAKER_01]: It's not necessary, but sometimes the physical setting of the timer can help trigger a focus period.

[00:01:55] [SPEAKER_01]: When a timer is not available, use something like EggTimer which makes it easy to track time right in a browser window.

[00:02:02] [SPEAKER_01]: 2. Gamification

[00:02:05] [SPEAKER_01]: Smartphones can be a major distraction when trying to focus on a particular task.

[00:02:09] [SPEAKER_01]: A great way to reduce the desire to constantly check the phone is by making a game out of it.

[00:02:14] [SPEAKER_01]: Create a small reward to receive for every successful 20-minute period that you don't look at the phone.

[00:02:20] [SPEAKER_01]: Draw 5 to 10 squares on a piece of paper like a to-do list.

[00:02:24] [SPEAKER_01]: Each square represents a length of time that can be customized to fit the total work time needing to be accomplished.

[00:02:30] [SPEAKER_01]: If there are 2 hours of work to do, create 6 boxes of 20 minutes each

[00:02:34] [SPEAKER_01]: and see how many boxes can be crossed off in a row without stopping.

[00:02:38] [SPEAKER_01]: There are apps available that help gamify the removal of distractions as well.

[00:02:43] [SPEAKER_01]: Forest for iOS offers a fun way to block usage of an iPhone by planting digital trees during work periods.

[00:02:49] [SPEAKER_01]: If the user leaves the app during the set interval of time, it kills the young seedling.

[00:02:55] [SPEAKER_01]: This leaves a dead tree on the plot of land for the day.

[00:02:58] [SPEAKER_01]: If the app is left open for the duration of the work period,

[00:03:01] [SPEAKER_01]: making it impossible to check other screens on the iPhone, the tree grows successfully.

[00:03:06] [SPEAKER_01]: I've found this app to be useful, but it does cost 99 cents.

[00:03:10] [SPEAKER_01]: 3. Silence Notifications

[00:03:13] [SPEAKER_01]: While this may seem obvious, turning off notifications is one of the best ways

[00:03:17] [SPEAKER_01]: to reduce distractions while trying to get things done.

[00:03:20] [SPEAKER_01]: Close TweetDeck, put the phone on silent, and that's silent, not vibrate

[00:03:25] [SPEAKER_01]: this is just as distracting as ringtones,

[00:03:27] [SPEAKER_01]: and try to eliminate anything that may pop up and pull attention away while trying to focus and work.

[00:03:33] [SPEAKER_01]: It can be difficult to remove all possible notifications and distractions because,

[00:03:37] [SPEAKER_01]: well, life happens, but any effort into this area will pay dividends.

[00:03:42] [SPEAKER_01]: Take the time to turn off things that might disrupt your productive work time.

[00:03:47] [SPEAKER_01]: 4. Uninstall

[00:03:49] [SPEAKER_01]: If turning off notifications still wasn't enough to reduce the desire to check social media

[00:03:53] [SPEAKER_01]: and see if there are any Snapchat messages waiting, just uninstall the app.

[00:03:58] [SPEAKER_01]: While apps can be easily reinstalled, it can be reassuring to know that there is no

[00:04:02] [SPEAKER_01]: possible way a notification is waiting simply because there is no app there to receive it.

[00:04:06] [SPEAKER_01]: Remember, the tide will come in and the tide will go out whether or not we are there to ensure that it does.

[00:04:12] [SPEAKER_01]: 5. Make a Bet

[00:04:15] [SPEAKER_01]: Have something to accomplish? Make a friendly wager with a friend or family member to stay

[00:04:19] [SPEAKER_01]: accountable to the task. Make sure that the bet is something that would actually sting a bit if lost.

[00:04:25] [SPEAKER_01]: Whether it's money or something else important,

[00:04:27] [SPEAKER_01]: make a wager that will help maintain focus for the fear of losing the bet.

[00:04:31] [SPEAKER_01]: If this is done correctly where the person will stay accountable for the wager,

[00:04:34] [SPEAKER_01]: it can be super effective. I've seen this done at restaurants where everyone at a particular

[00:04:39] [SPEAKER_01]: table would put their phone in a pile directly in the center of the table. The first person to

[00:04:44] [SPEAKER_01]: grab their phone from the pile while the meal is ongoing has to pay for the entire bill.

[00:04:49] [SPEAKER_01]: If that's not good motivation to be present and leave the phone alone, I don't know what is.

[00:04:54] [SPEAKER_01]: 6. Make Distractions Difficult

[00:04:57] [SPEAKER_01]: The concept of the Twitch, this site's namesake, came about when I realized I had established a

[00:05:02] [SPEAKER_01]: muscle memory pattern to open a new tab in Google Chrome, Command-M, type F-A-C, and hit Enter.

[00:05:08] [SPEAKER_01]: As most people will realize, this pattern is what would autofill www.facebook.com in a new browser

[00:05:15] [SPEAKER_01]: tab and almost immediately open the news feed. This pattern would happen whenever I'd reach a

[00:05:20] [SPEAKER_01]: difficult point in writing or a pause during a complex problem. I would complete this action

[00:05:25] [SPEAKER_01]: without even realizing that I was doing it, then suddenly be staring at Facebook for no reason at

[00:05:30] [SPEAKER_01]: all having just checked it a few minutes earlier. If that's not a Twitch, I don't know what is.

[00:05:35] [SPEAKER_01]: If there is a pattern often used to open an app on the phone, check the location of the icon and

[00:05:40] [SPEAKER_01]: put it in a weird folder or a completely different place on the home screen. Use strict workflow to

[00:05:45] [SPEAKER_01]: block pages that shouldn't be visited during focus periods. Turn off autocomplete in the

[00:05:50] [SPEAKER_01]: web browser's menu options. Make the things that often become Twitches and more muscle memory than

[00:05:55] [SPEAKER_01]: actual intention difficult to access so that you have a moment to pause.

[00:06:00] [SPEAKER_01]: 7. Intentional Pause

[00:06:03] [SPEAKER_01]: Whether it's manufactured by making distractions difficult, as described above, or by sheer power

[00:06:08] [SPEAKER_01]: of discipline, pause. When the urge to check social media approaches and the mouse moves over

[00:06:14] [SPEAKER_01]: to a favorite app or a new tab to a frequented website, stop. Take two seconds to pause and ask,

[00:06:21] [SPEAKER_01]: Why am I doing this? Do I really want to do this right now or am I doing this out of habit?

[00:06:26] [SPEAKER_01]: Would doing this help me reach my goal? I'm often able to catch myself using this series

[00:06:31] [SPEAKER_01]: of questions and taking a simple moment to pause and get back on track. You just listened to the

[00:06:41] [SPEAKER_01]: post titled, 7 Proven Strategies to Reduce Distractions and Get Things Done by Anthony

[00:06:46] [SPEAKER_01]: Ungaro of BreakTheTwitch.com. This show is sponsored by BetterHelp. We're all marveled

[00:06:53] [SPEAKER_01]: how quickly kids learn and that sense of wonderment they have while doing it, but as adults,

[00:06:58] [SPEAKER_01]: sometimes we lose that curiosity. Well, if there's something you've been wanting to learn,

[00:07:03] [SPEAKER_01]: know that therapy can help you reconnect with your sense of wonder, because your back-to-school

[00:07:07] [SPEAKER_01]: era can come at any age. And make no mistake, therapy is for everyone. Whether or not you've

[00:07:14] [SPEAKER_01]: been through significant trauma, therapy can be a great tool for setting boundaries,

[00:07:18] [SPEAKER_01]: learning new skills, and ultimately becoming the best version of yourself.

[00:07:22] [SPEAKER_01]: If you're thinking of starting therapy, give BetterHelp a try. It's entirely online,

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[00:07:31] [SPEAKER_01]: to get matched with a licensed therapist and switch therapists anytime for no additional charge.

[00:07:37] [SPEAKER_01]: Rediscover your curiosity with BetterHelp. Visit betterhelp.com slash workdaily today

[00:07:43] [SPEAKER_01]: to get 10% off your first month. That's betterhelp, H-E-L-P dot com slash workdaily.

[00:07:50] [SPEAKER_01]: And thank you to Anthony for letting us share his work today. Anthony is a writer,

[00:07:55] [SPEAKER_01]: a filmmaker, and creator who writes about that twitch that you feel when you want to

[00:07:59] [SPEAKER_01]: check your phone even though you just put it away and there's really no reason to do that.

[00:08:04] [SPEAKER_01]: Years ago, he got tired of that twitch constantly pulling at him, and he started researching,

[00:08:09] [SPEAKER_01]: experimenting, and documenting ways to minimize distractions, build better habits,

[00:08:14] [SPEAKER_01]: and tap into flow. You can also watch his TEDx talk, you can read more of his articles,

[00:08:19] [SPEAKER_01]: watch his videos, and check out his podcast called Break the Twitch, all at breakthetwitch.com.

[00:08:26] [SPEAKER_01]: All right, I think that's going to do it for today. Hope you are having a great weekend,

[00:08:30] [SPEAKER_01]: and thanks so much for being a subscriber to the show as well.

[00:08:34] [SPEAKER_01]: I'll see you back here tomorrow where your optimal life awaits.