9
Eliminate Distractions
Lack of focus and a feeling of confusion are very normal when you’re depressed, and they can make you very easily distracted. That, in turn, can lead to a lot of problems when you have to get something done, especially on a deadline. Working alone at home, for example, might feel impossible, so you go online, call a friend, or do anything except what you need to do.
If you’re depressed, it’s natural that you would want to do something that seems more pleasurable than a required task. And a distracted brain often needs a fix before it can calm down.
Making Deals with Yourself
If you want to feel better when you feel scattered and unfocused, you might even negotiate this: “I’m just going to make one phone call and then I’ll feel better.” Before you know it, you’ve been on the phone for an hour because talking on the phone calms you down.
You’ve given your distracted brain something to do, but the problem is that it’s not what you needed to do! It’s hard to understand why it would be easier to do something you don’t need to do than actually just do what you have to do, but depression is confusing like that. You can have plenty of energy to do what doesn’t need to be done right now, but you feel absolutely worn out when faced with a required task.
When something suddenly seems far more appealing than your actual project, don’t give in to the distraction. Be sure you work productively on the unfocused days. You can do this by putting yourself in a place with few to no distractions. Or you can remove as many distractions as possible before you even start to work.
Are any of the following common distractions for you?
- Gaming
- Rearranging your desk
- Binge-watching shows
- Walking through your workplace talking with colleagues
- Suddenly needing to find something (and getting up to look)
- Family members
It’s so easy to become distracted today. Take the time to look around you and see what pulls your attention away from your task. This helps you know where you need to make changes.
Justin’s Story
I know that technology is important and we all have to use it, but in terms of working when I can’t focus, super-fast access to information and the immediate ability to play my favorite games has been a terrible addition to my life! When I am not depressed, I can control myself. But it becomes so incredibly enticing when I’m having a low day.
I have a habit of constantly chatting with my friends. About dumb things. I know I am not getting work done. I KNOW IT! And then when the day is over, I feel rotten and stupid and even more depressed. These are friends I can talk to after work. I guess they are having a hard time as well because they chat with me all day.
I have a lot of questions about what my brain is doing when this happens. Is it misfiring? Does the distraction make me feel better? It does sometimes because I feel a moment of relief, but then I’m right back there needing more. I think this has to do with the fact that I have ADHD (attention-deficit hyperactivity disorder) and OCD (obsessive-compulsive disorder) symptoms when I get depressed.
Now I have a rule: When the behavior gets out of hand—and I usually don’t notice it until I’ve wasted a few hours—I leave my office and move to a common room without my phone. Moving myself to a place with fewer distractions works.
My Story
When I have a writing deadline, I always want to clean my house, especially my kitchen floor. Believe me, cleaning my house is not usually that compelling, but it always comes up when a chapter is due. I then think of organizing all the pictures I’ve had sitting in a box for the past few years, or how it would be great to finally organize my e-mail! And make a shopping list … and organize my clothes … and all the other things I dread doing when I have the time.
I now know that wanting to distract myself means I need to get back to the project. I also know that distractions feel good when I’m depressed because they get me out of the routine. But in reality, they disrupt the routine, and I get even more behind than usual.
What I do now:
- I use a pen and paper to outline a project and even write on the days when I feel out of control because of distractions.
- I use my voice to write by speaking my work into an email or file. I can then edit on the computer.
- I negotiate with myself in a good way: “When you finish a chapter, Julie, you can watch a video.”
- I enjoy the clean house I always have when I finish editing a book!
Social Media and Technology
Social media is the biggest time suck in recent history. Reading one post leads to the never-ending stream of images, words, and videos that advertisers know will distract our brains. We are the marketing department’s marionette dolls. They want us to be distracted from our work! Look at us dance! Their job is distraction and the depressed brain is the easiest to hook.
Social media scrolling feels good because it avoids our current pain and inability to work. It also puts us in a place to buy, like, share, and comment, which is not the best environment for getting things done! Remove the hold advertising and marketing has on your brain and eliminate the distractions that keep you from moving on in life, such as watching the shopping network or checking the news every five minutes Decide your best environment for getting things done, and set it up now. Have this environment ready for when the depression makes it hard to think for yourself. Only you can decide what is near you when you work.If you can pinpoint your time-wrecker, you can take the necessary steps to remove this habit and discover the freedom you need to cut the online world’s marionette strings.
Script
Let’s make a pact with each other. If you see that life is too much for me because of my depression and you see that I’m checking out of my regular activities or I’m playing games and not leaving the house at all, you have my permission to remind me that I’m never going to feel better if I waste my time mindless ly using technology or reading all day every day instead of functioning like I normally do. I need a reminder. Depression puts me in a daze sometimes, and I will just do the same thing repeatedly. I do this to distract myself from the feelings of depression. Maybe you can see that this is me trying to help myself. I just have to remember that it doesn’t work! Distracting myself is not the way to manage this illness. I will do anything except what I need to do, and this happens because doing what I need to do flares up my depression. It’s a vicious circle, and I know it is scary for you. I want to educate you about this depression so that you can help me end the distracting behaviors that make me even more miserable over time.
Exercise
What are your main distractions? The following table lists some common distractions. Use the check boxes to mark whether each is in or out of your control. Sometimes, distractions are only in your control part of the time. If this is the case for you, check both boxes.
Look over these distractions and decide what you can do about them. For example, you can turn off screens that aren’t related to a project and make a rule that you don’t watch videos all day on your depressed days. Think of all the distractions you can remove now, and make tomorrow a more productive day. It will feel awful at first, but at least you will go to bed knowing you got something done.
ASK DR. PRESTON
Question
Why is a depressed brain so easily distracted?
Answer
The human brain’s frontal lobes perform a number of important tasks, including helping you maintain concentration and attention. Because of changes in the brain when you’re depressed, the frontal lobes can fail to help you keep your attention adequately focused. That might make it difficult for you to pay attention and might also cause you to become easily distracted.
And when you’re suffering from serious depression, your inner thoughts can be dominated by constant worries. You become so preoccupied with negative self-talk that it detracts from your ability to stay tuned in to what’s happening, moment to moment. So, when you’re presented with something that offers more positive feelings, your brain tells you to go for it.
Focus on Your Work
When you’re depressed, it’s easier to focus on anything but what you have to do. The more distractions you get out of the way and the more you remind yourself that you need to work (instead of playing with gadgets or calling your friends), the better chance you have of completing what you have to do.
Here are some other thoughts to consider:
- Recognize that wanting to do the things you normally couldn’t care less about is a sign that you’re getting distracted and that you need to stop now!
- Create rules for yourself that you must follow, such as watching shows as a reward. Yes, it’s hard, but it’s often essential for the distracted brain.
- Turn off your phone when you’re working, or make a pact with yourself to only answer professional calls. People survived just fine without personal phones for a very long time; a few hours away from yours during your depressed days will hurt at first, but it is possible.
- Go to a space that doesn’t have the distractions that cause you the most problems.
Remember: When you remove distractions and get work done, you’ll feel a lot better than if you spent all day on worthless pursuits.
