The Problem, As We See It

Take a moment to consider how the technology of cell phones, Internet, e-mail, WiFi, PDAs, and desktop publishing (to name just a few) has vastly increased the amount and variety of information that beckons to our attention each day. We are also faced with a greater number of options in virtually everything we do. These distractions steal the time and energy we need for actively seeking ways to find meaning in our lives. We are more likely to passively sit back and let others do that for us. Our so-called entertainment continues to become more graphically violent and sexually explicit. This is because that which was novel last year has become passé. In order to hold our attention, advertisers and media producers must keep upping the ante (Sacharin 2001). If this is what you focus on, it is certainly influencing who you are on some deep level. If you passively allow you life to be influence by those who only wish to profit from capturing your attention, we believe you are at risk of losing hold of the reins of your moral, ethical, and spiritual life.

Re-Focusing Strategies

We think you will agree that the challenge is not to stretch even further to take in more information, but, rather, to be mindful and discriminating about where our attention is focused. How can we minimize distractions and overlook things that don’t matter. We all know what it’s like to try to pay attention to something when we are distracted by something else. Suppose we are feeling emotional pain, and we don’t want to focus on the negative. We can direct ourselves away from unpleasant thoughts and feelings. We can do this by mindfully attending to our breathing and being in the present moment. The additional strategies below can also help.

Thought Stopping:

Thought stopping is a technique we recommend to clients and use ourselves. It is a simple, straightforward way to stop an annoying or distracting thought. Simply say “stop” to the thought. Then shift your focus by counting to ten, counting the colors in the rug on the floor, noticing the shadows cast by the lamp, etc. It’s simple to do: say “stop,” then shift your focus. It doesn’t have to be any more complicated than that, but it will take practice on your part.

Changing the Setting:

An obvious way to minimize distractions is to change the setting. For instance, turn off the television or the computer so you can bring your attention more fully to an activity you determine to be worthwhile. Stop for a minute and honestly answer the question: How many hours each evening or weekend do you spend watching television or using the computer? Are you willing to cut that time in half to pay attention to something more meaningful to you? If you are distracted by noise or commotion at work or at home, do you use earplugs or headphones if it’s practical to do so? This is another way to cut down on distractions and give your focusing skills some practice. What about your workplace clutter? Do you have materials for several projects out at the same time? It helps to put materials away when you’re finished with a project. This seems obvious, but most of us grow accustomed to clutter. This often results in distraction.

Shifting Activities:

It’s nearly impossible to be stuck in negative thoughts if you make a list of things for which you’re grateful. An attitude of gratitude goes a long way in distracting from unwanted thoughts. Just start making a list of simple things you appreciate, for example: a comfortable chair to sit in, warm boots on a cold day, a solid roof over your head, a refreshing drink when you are thirsty.

Feeling Opposite Emotions:

You can distract from any thought or emotion by intentionally engaging opposite emotions. One way to do this is by listening to certain kinds of music. You can read. You can dance. What works for you when you want to energize yourself because you are low? What calms you down when you feel nervous or agitated?

Using Containment Strategies:

If you’ve done what you can for the moment about a problem yet you continue to focus on it, there are ways to psychologically contain the problem that might be helpful. For example, close your eyes and picture building an imaginary wall between you and the problem. Or write the problem on a piece of paper and close it away in a container (envelope, drawer, box, etc.). As simple as this sounds, containment strategies can actually reduce your level of obsession as you redirect your focus and mindfully pursue another thought or task.

Excerpt from Staying Focused in the Age of Distraction