Are You Easily Distracted?

June 7, 2018

This week I attended a younger cousin’s graduation ceremony at Princeton University. It was very exciting to witness her receiving her master’s degree in Public Affairs from such a prestigious university. All 22 of the relatives and friends who attended beamed with pride as she walked across the stage to receive her diploma and graduate hood which recognizes students who have earned an advanced degree. Ok, I admit– we also were probably the loudest when they called her name: Lauryn Williams!As I reflected on this special moment, I was reminded of my own hooding ceremony at Duquesne University nearly 30 years ago. Since I had graduated the December prior, I initially wasn’t planning to participate in the May ceremony. Besides, I was too cheap to pay for all of the accoutrements (cap, gown, hood, etc.) which added up to a pretty penny. However, once I told my mom, she insisted that I go through with it and actually paid for the “pomp and circumstance.” As one of the first children to receive a master’s degree, I quickly realized this was a family accomplishment.

Lauryn is a native Californian, so we became her home away from home when she wasn’t traveling the world or on one of her numerous Princeton class trips. But one of the things I always remember when she visited was her ability to be laser focused. During all the activity going on in our house, she would often pull out her laptop and work on some class project that was due soon. I’m sure it was this focus and determination that allowed her to earn her master’s degree from Princeton and her undergraduate degree from Stanford University a few years ago.

The reality is there are a lot of smart and talented people in the world, but without focus and determination, they may not reach their full potential. With all the day-to-day distractions, how can we remain focused and continue to accomplish exceptional results? Below are tips from an online article published in Examined Existence that are designed to improve your concentration skills and train your brain to focus:

1. Know When and Where You Focus Best–Studies show that people are most able to maintain their peak focus for an average of 1-2 hours a day. Thus, you may want to be highly productive within those few precious hours.

2. Integrate the ABC technique—Distractions come in many forms: sounds, emotions and wayward thoughts. To be able to train your brain to stop derailing you and hijacking your focus, use the ABC technique. “A” stands for awareness, which allows you to pause whatever you’re doing at the moment and recognize the distraction. “B” stands for breathing deeply and reflecting on your options. “C” for choosing mindfully and deciding on what to do with the distraction—either you deal with it or dismiss it.

3. Focus on the Most Challenging/Important Tasks–Prioritize all the tasks that demand a lot of your concentration and creativity, so you can accomplish them long before your energy gets sapped. This is ideally done in the morning when your brain is still fresh and sharp. Proceed with lighter tasks (e.g., checking your emails) later in the day.

4. Refrain from Multitasking as Much as Possible–Many of us brag about our ability to multitask and wear it around like a badge of honor. While multitasking can help you accomplish many things at the same time, it also leaves you more susceptible to slipups. It’s best to focus on one accomplishment at a time.

5. Reward Yourself--Whenever you are faced with an uber challenging task, think of a reward that you would like to give yourself when you accomplish it with flying colors. For instance, give yourself a 60-minute massage or dinner with friends as an incentive.

Congratulations Lauryn and continue to stay focused! Wishing you the best as you head to Washington DC to begin your career at the National Nuclear Security Administration, Department of Justice.