Chapter 7
“Five More Minutes”
Distractions
Can I have your attention?
Over the years the most common thread among all my students is the topic of distractions—and how to overcome them.
Distractions are everywhere, whether you’re a high schooler trying to figure out how to stay focused on your homework while your younger siblings run around you or a college student adjusting to living with a roommate. And then there is the six-hundred-pound gorilla in the middle of the room, which may be better described as the one-pound digital appendage attached to your body 24-7. We’re all guilty of that, including me!
But the thing about distractions—both internal and external—is they’re impulsive. They catch us off guard. And when we don’t plan for them, it can lead to some serious procrastinating.
In this chapter, instead of just listing all the ways you get distracted with a few helpful hints thrown in, I’ve pulled out a few of my students’ most frequently asked questions from my time in the trenches and shared my signature solutions.
I am sure you’ll see yourself in a few of them!
How Do I Bust the Netflix Binge?
“My schedule this semester is jam-packed. I start my days at nine a.m. and have back-to-back classes until four p.m. It’s a grueling schedule that leaves me exhausted and depleted by the end of the day. I literally have no gas in my tank when I need to start my homework. Before I start studying, I really need to take a break and unwind. My go-to is to turn on Netflix and watch what should be a quick episode of a show. It’s easy and mindless and helps me get back into gear. However, it too often turns into a marathon binge session. One episode turns into three! How do I really limit myself and turn it off to get my work done?”
I get it! Days are long. Classes are exhausting. And it can be very beneficial to your productivity to take a break in between classes and homework to transition your brain.
I’ll also give you the benefit of the doubt, because more often than not we don’t PLAN to binge-watch anything, but streaming services make it way too easy to fall down that rabbit hole. Remind me to tell you the story of my Stranger Things marathon that lasted twenty-four hours. I’m not proud.
The autoplay feature on streaming platforms takes the decision-making out of watching television. How many times do you look up and not even realize that a new episode or season has begun?
So, how do we take back control?
Turn off autoplay! Streaming platforms default to this! Did you know that? I didn’t until I did a bit of research, but by turning it off and having to physically select your next binge episode makes you much more aware of how long you’ve been watching. That reminds me of the days when I had to physically get off the couch to change the channel. Yes, it was a thing. Ask your parents.
Set a time or episode limit. It’s too easy to say “five more minutes” when no boundary has been set or there is no plan in place. However, we hold ourselves much more accountable when we have to shut down by 4:30 p.m. Blocking your time helps counteract falling into the all-too-familiar black hole and busts that procrastination bug.
And a tip within a tip? This is where your timer is your best friend. Remember, setting your timer gives you a visual cue as to where you are in time.
Activate the sleep timer function. If you’re thinking, “Wow, Leslie, this is great, but I’m one of the few people who still watches regular TV,” or “It’s too easy to click next on my remote and this will never work,” don’t worry! There’s a solution to that too! Buried deep in the settings of your TV is a handy sleep timer function. Just choose how long you plan to watch and unwind—within reason—and when that time comes, the TV shuts off, forcing you back to your work. Procrastination gone!
How Can I Stop the Surf?
“So much of my schoolwork is done on my computer. Not only do I use it for the day-to-day work, I also need it to reference my assignments on my class home pages, download my professors’ slideshows, conduct research, watch instructional videos and search for answers to homework questions. And of course, I find myself scrolling endlessly on Instagram or browsing online shopping sites instead of doing what I need to. I’ve tried turning off the Wi-Fi, but that only works when I’m writing a paper. How can I continue working on my laptop without sliding down that slippery procrastination slope?”
This might be the most common way that my students get distracted. And guess what? I don’t blame them. Our computers hold (almost) our entire lives, and I’d be lying if I said I haven’t found myself browsing online when I’m “taking a quick break” from responding to emails. But there are a few ways computers make it easy for us to hide distractions and clean up our desktops.
Each subject lives alone. In the same way you put different subjects’ assignments at different stations around a table or room (see the homework chapter), you should do the same with your internet browser windows. Writing a research paper? Dedicate one browser window and a few tabs to just that subject. By using one window per subject or assignment, you’ll find yourself focusing on the single task and less likely to open extra websites to start browsing. When Chrome or Safari is cluttered with hundreds of tabs for each different subject, that’s when you find yourself more tempted to wander.
Do you want to take it a step further? Our computers can actually open multiple desktops, allowing us to dedicate one screen per active subject. Your English paper goes on one, history assignment on another, and math help on a third. By zeroing in on one subject per screen or browser window, you’re less tempted by outside distractions—and websites—and focus more on what’s right in front of you.
Use peer pressure to your advantage. You won’t believe how many students work in the library because they feel judged when they veer off from their work and start doing other things on their laptops! Use your computer in a common space but one where you can still get your work done. Whether it’s the library, student center, or campus coffeehouse, having other people around will make you less likely to wander from your work.
Plug in the plug-ins. If you seriously feel you lack the self-control to monitor your computer usage, there are dozens of apps and settings that can be installed directly on your computer. These programs allow you to set time periods during which you will have no access to the internet at all or block certain websites from your computer during certain times of the day.
As with any technology, these change daily. However, websites such as Freedom (freedom.to) and the SelfControl app (selfcontrolapp.com) are all great options, providing a variety of ways to block your biggest time robbers.
How Do I Solve My Dorm Room Dilemma?
“I love studying in my dorm room. My desk is set up perfectly and I have everything I could possibly need right at my fingertips. It puts my mind at ease and makes getting settled in for a long night of review or paper writing less daunting. The only problem? I have a roommate. She’s around all the time. When she’s in the room she’s super noisy and very chatty. It’s really distracting. I end up putting off studying if she’s already in the room when I get home. I’ll walk in and we’ll start talking and the next thing I know an hour has gone by and I’ve gotten nothing done! I get so distracted when she comes in after me that it’s hard for me to refocus. I don’t know what to do! What are some strategies that I can use to keep myself focused when she is in the room?”
Living with a roommate is tough. Getting used to living in a small shared space definitely takes compromise, trial and error, some sacrifice and lots of planning.
Here are my tried and true tips for cohabitation collaboration:
Stick a whiteboard on the outside door of your room (if your school allows it). The board can be both a place for funny messages and drawings and a great method to politely remind your roommate that you’re home and studying. A quick “Hi! I’m in here working!” on the board signals that you’d appreciate some quiet when she opens the door. It also lets her know that while you’re OK with a quick hello, it’s not time for a blow-by-blow recap of the latest Bachelor episode.
A good pair of headphones and a white noise app should be your best friends. They are a must-have on EVERY college student’s shopping list. These tools are perfect when you need to drown out noises while working anywhere, but they are especially essential in a dorm room. Plenty of white noise apps can keep you focused while also toning down the sounds of your roommate coming and going or the rest of the residents on your floor playing kickball in the hall.
Desk placement is key! I ask my students to think about where they place a desk in their room. Does it face the door? The window? What do you see when you look up? I know it may sound silly or obvious, but physically turning your back to distractions can help keep you focused! Put your desk against a blank wall or in the back of your room facing the window. This way, you’re less likely to be tempted by hallway noise or what your roommate is doing on their side of the room. It will also send a quiet signal that you are not to be disturbed.
Set up rules for the room. Two people sharing a small space? You need to lay down some serious laws! The dorm has them. Your floor has them. You need them. Discuss everything from who’s taking out the garbage to the frequency of overnight guests. Establish a quiet hour—a set time every day where the room is a peaceful oasis that promotes deep work. Trust me, you will thank me for this. Establishing some guidelines when you’re not in the heat of the moment is essential to a calm coexistence.
How Can I Limit the Toll of the Phone Scroll?
“For my language class, I often have homework assignments in a workbook. I use my phone to listen to music so as not to get distracted by my computer. When I go to change the song (I know I’m not supposed to do that!) or truthfully, by even having it in front of me, I end up distracted by my group texts or social media apps. I end up wasting a lot of time scrolling through them and get completely lost. I’ve put my phone on ‘do not disturb,’ but I can still see the notifications when I unlock it. What can I do to make sure I don’t get stuck and distracted?”
First, I want to give you props for even taking the steps to try to stay off your computer and put your phone on “do not disturb.” That’s a great way to start trying to eliminate distractions! But you’re right. They’re not foolproof. We can find ways to get around them and still end up mindlessly scrolling when we’re meant to be working. Procrastination at its best . . . or worst!
Turn off your push notifications. Updating this simple setting for even a few hours every day will eliminate that immediate distraction of the yellow Snapchat ghost or iMessage bubble popping up constantly. If you don’t know the notification is there, you’re less likely to go searching for it.
Physically bury your messages and social media apps on your phone. I once had a student who had all of her social media apps ungrouped on the first page of her iPhone. This made it incredibly tempting to check all of them every single time she unlocked her phone.
Quick fix? Try dragging Instagram, Facebook, Snapchat, and others to the second page and dropping them all in a folder together. The act of having to go in and find them will deter you, and you won’t be as tempted by those little red dots. If it takes you more than three steps to do something, you’re less likely to do it.
If this option doesn’t work, download your music to listen to off-line and put your phone on airplane mode until your work is completed. Remember that terrific working playlist I mentioned in the homework chapter? Make sure that it is available to listen to off-line. It should be if you’re using Apple Music or Spotify. Then turn off Wi-Fi and data for a few hours.
Hide your phone! Or swap with a friend if you’re working together. Having one’s phone in the same room can reduce that person’s cognitive performance. In other words, it makes you stupid. By having our phones out, we have to work twice as hard to resist the temptation to use them. But when we hide them or swap with a friend, that enticement disappears. Try zipping it into a pocket inside your backpack if you’re in the library, or sticking it under your pillow or in the closet if you’re in your room. Close enough to connect to your Bluetooth headphones but nowhere you’ll be tempted to check it.
Physically take yourself off the grid. Put your phone on airplane mode or subscribe to the notion of “out of sight, out of mind.” If there’s no way to reach you or for you to check social media, you eliminate the distractions and put the focus back on your work.
How Can I Fend Off the Interrupter?
“I love working in the library. I feel like I’m not working alone, yet having everyone working around me forces me to get my work done too. It’s the perfect mix of social and quiet. The problem? I have this one friend who, even if I’m clearly working on a different subject, constantly interrupts me with questions about the class we take together. It’s so frustrating. I do my best to answer, but it takes me so long to get myself back into ‘other-class mode.’ What’s the best way for me to refocus without having to give up my favorite work spot?”
I hear this a lot. The mix of quiet and social can be the perfect recipe for getting shit done. But getting back into the groove after being interrupted for any reason, especially one that requires you to switch your brain to an entirely different subject and then back again, can be distracting. When you’re working on something and turn away, it takes your brain a full twenty minutes to refocus. The constant switching back and forth, or even the tiniest of interruptions, can lose you valuable studying time and—understandably—lead to frustration.
So how do we politely tell them they need to stop and refocus when they don’t listen and inevitably do it anyway?
Counteroffer. Working with someone on a subject can actually be really helpful to reinforce what you already know and get help with what you don’t. So don’t be so quick to dismiss your friend outright! However, you don’t need to do so on your friend’s clock and calendar. Counteroffer! Saying something like “I really need to finish my calc homework first, but in an hour, I’ll be available to discuss history” could benefit you.
X marks the spot. When you read a book and need to stop, don’t you always bookmark your page? This makes picking up where you left off a breeze. Apply the same technique when you get interrupted. Take out a piece of paper or a sticky note and jot down exactly what you were working on. Even include what you were thinking about or what you were going to do next. This technique will allow you to easily get back into gear and regain your focus.
Lean into the interruptions. The likelihood that this works all the time is, unfortunately, slim. So, how can you quickly refocus yourself while still making the most of these interruptions? The quickest—and most obvious—answer is to say, “not right now” and continue, but how about leaning into the interruption and taking a break? I know this tip goes against some of my previous advice, but sometimes the effort to do something else takes more time than just doing what is presented in front of us. Take this opportunity to work with your friend. Viewing the interruption as an unplanned break or needed work session will reduce frustrations and have you getting back to your other work with a better mind-set.
Put It to the Test . . . the Battery Test
How Can I Avoid the Video Game Vortex?
“I’m super busy almost every day after school and rarely have time to hang out with my friends. When I get home from my after-school activities, my friends are usually playing video games together and want me to log on. It’s a constant stream of friends who are always online, so I get sucked in and can never pull myself away to do my homework. I find myself with too little time to get my homework done. This causes a ton of stress between me and my parents. What can I do to socialize with my friends over video games, but make sure I’m leaving enough time to get my studying and responsibilities around the house done?”
Video games are a time suck. And they are a really easy way to lose track of time and procrastinate. It makes sense! Games these days are never-ending, and the social aspect of being able to talk to and play with your friends can make it feel as if you’re all together, which makes it harder to disconnect. I’m all for the need to unwind after school activities. I advocate for it. But not when it’s stopping you from doing what needs to get done!
Set up a blackout hour. You might want to involve your parents in this one, because a blackout hour translates to no phones, no TV and no screens—for everyone in your home. And while it’s usually met with a bit of protest, my families learn to love it.
Being forced to shut down for an hour or so every night allows you the uninterrupted and nonnegotiable time to finish assignments, prepare for the next day and reset. And the best part? When your friends ask why you have to log off a video chat or turn off the video games, you can easily blame it on your parents! Saving face and getting work done sounds like a pretty good deal to me!
All kidding aside, a blackout hour is a really effective way to refocus your attention away from video games and help you budget your screen time appropriately.
Track your gaming time. Create a gaming log—either a spreadsheet or just a piece of paper. Write down the time you start playing a game, which game and when you stop. Total up your gaming time at the end of each week. Seeing that huge number just might snap you out of your video vortex!
How Can I Work Through the Sound of Silence?
“More days than not I come home after school to an empty house. While this should be the perfect environment for me to sit down and get my homework done, it’s almost too quiet and I find myself distracted by what’s around me or getting up to get a snack, pet my dog, or walk around the house, with no one there to refocus me and get me back to work. I’ve tried working both in my room at my desk and at the dining room table, but nothing seems to get the job 100 percent done. How do I get started without a push?”
Tack up the to-dos. Is someone around to leave you a list of things you have to get done? Coming home to explicit instructions may be enough to replicate the feeling of having someone to guide you toward your to-dos. And you’ll feel as if you’re on a deadline. Knowing you need to have a few tasks checked off by the time someone gets home is a great motivator!
Cue the music. Working alone at home means music without headphones! Put on some background noise, crank up your playlist, or blast tunes from the stereo! As you learned in the homework chapter, music can mimic the presence of other people.
Connect virtually. This is my favorite tip, and I do this ALL the time with my students. It’s called Body Doubling! If you need someone to help you get unstuck and started, beam up a friend virtually. You work on your end. They work on theirs. No talking. No chatting. Just someone on the other side, keeping you focused and on task. No friend to call? You can easily schedule an appointment with an accountability coach by using the app Focusmate.
Pull out your Personal Homework Profile. That’s what it’s there for. Having your best practices in place will provide you that road map you need when none other exists.