Focus in a Distracted World

It’s wild to consider that our brains haven’t evolved dramatically in 200,000 years. They were built for survival—dodging predators, finding food—not for handling endless notifications from Instagram or group chats. But here we are, juggling a world of distractions right in the palm of our hands.

Quiet the Noise: Take Control of Notifications

Most texts aren’t urgent. So, instead of letting your phone buzz constantly, consider turning off sound notifications for things like texts and apps. If it’s really important, people will call. This gives you the freedom to check in when you’re ready, not every time your phone lights up.

And as for group chats—consider muting them, unless they’re work or school-related. It’s easy to get pulled into random conversations that take you out of the zone. When you mute them, you can catch up on your terms.

Simplify Your Home Screen

This might sound basic, but it works: clean up your home screen on your smartphone. Too many apps make it hard to focus, so keep it simple. Move your social media apps off the first page or make them slightly out of view. The less you see them, the less likely you are to get sucked into endless scrolling.

Set Boundaries with Social Media

Ah social media, it’s designed to keep us hooked. Try turning off the red badges and sound alerts for these apps. If you’re having important conversations, think about moving them to text—it’s a small shift that can help reduce the time spent in those digital rabbit holes.

Use Do Not Disturb (or Run Away)

The Do Not Disturb feature is our friend. It’s an easy way to block out distractions when you need to focus. And sometimes, the best move is to fully step away from your phone. Go for a run, take a fitness class, or just spend time out in nature where your phone isn’t front and center.

Organize Your Space, Free Your Mind

This surprises people but I’m not a Type A person by nature. But I’ve picked up habits, like keeping my workspace clean and organized, that really help me focus. When my space is cluttered, my brain feels cluttered too. It’s about creating an environment where you can focus on what really matters.

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