May 15, 2025

Let’s face it: staying focused these days feels like a superpower. Your phone pings. You remember you left laundry in the washer. Suddenly, you’ve read three articles, reorganized your desk, and still haven’t started that assignment.

Distractions are everywhere—especially for people who already struggle with focus, organization, or task initiation. But with a few simple shifts, it is possible to cut through the noise and actually get things done. Here’s how:

1. Spot Your Distractions Before They Take Over
Ever pick up your phone just to “check one thing” and somehow lose 20 minutes? You’re not alone. Start by noticing your habits:

• Do you reach for snacks when a task gets hard?
• Do you open 10 browser tabs to avoid starting something?
• Do you scroll when you’re overwhelmed?

Try this: keep a “distraction log” for a few days. No judgment. Just pay attention. You can’t change what you don’t notice.

2. Set Yourself Up for Success
Your environment matters more than you think. Small tweaks can make a big difference:

• Clear your workspace—even if it’s just one corner of your room.
• Silence those notifications (yes, even for group chats).
• Use visual cues: the same spot, same water bottle, same music = focus mode.

You don’t need a perfect setup. Just something that tells your brain, “It’s go time.”

3. Time Your Focus, Not Just Your Tasks
Ever tell yourself “I’ll do it later” and… later never comes? Try this instead:

• Work in short bursts. (Pomodoro = 25 minutes on, 5 minutes off)
• Use your natural energy peaks. (Some people do their best thinking at 10am. Others at 10pm.)
• Block off time on your calendar for specific tasks—like appointments with yourself.

Even 15 focused minutes can move the needle.

4. Do One Thing at a Time (Seriously)
Multitasking isn’t actually efficient—it’s just stressful. Try this instead:

• Pick one task. Just one.
• Write it down.
• Shut everything else down (tabs, apps, phones).
• If a thought pops into your head? Jot it down to handle later.

This kind of focus builds over time. The more you practice, the easier it gets.

5. Give Your Brain a Break (You’ll Get More Done)
Sometimes the biggest distraction is your own brain—especially if you’re stressed, tired, or overwhelmed. Be gentle with yourself:

• Get enough sleep.
• Take real breaks: a walk, a stretch, a snack without screens.
• Use mindfulness, music, or journaling to calm the chaos.

Focus doesn’t come from forcing yourself—it comes from supporting yourself.

6. Make Routines That Do the Work for You
Willpower isn’t reliable. Systems are. Create small habits around focus:

• 10-minute morning planning
• 20-minute afternoon homework block
• 5-minute nighttime reset

Routines reduce the decision-making so you can just show up and get started.

And Remember… You’re Going to Get Distracted
That’s okay. It’s not about being perfect—it’s about catching yourself and coming back.

Every time you refocus, you’re building the muscle.
Every small win counts.
You don’t need a whole productive day—you just need one focused moment at a time.

You’ve got this.

Christina Davino, MOT, OTR/L

Social Learning Supervisor & Occupational Therapist

Christina Davino, MOT, OTR/L

May 15, 2025