Buzz
Are you using this article as an excuse to avoid another task? Once you finish reading, will you return to your work—or will you seek out another distraction, even if just briefly?
If you want to turn your tendency to get distracted into something productive, a distraction journal can help you uncover why your mind wanders away from the task at hand. It can also guide you in recognizing when to focus and when to take a well-deserved break.
As Kimberly Bui mentions in The Financial Diet:
My distraction journal is basically a structured table where I track my impulses to check my phone. I create a list with columns, labeling each one with potential distractions. For me, these include social media, emails/texts, personal finance or blogging updates, and fidgeting.
I experimented with maintaining a distraction journal, noting not only the type of distraction but also the underlying reasons for it. I soon realized that two major triggers were causing my distractions:
When I faced a problem I didn’t know how to solve
When I had to make a decision I was avoiding
In essence, I felt the need to divert my attention because I hadn’t yet figured out how to handle the task at hand.
This kind of distraction can signal that you genuinely need a break—and stepping away from your desk can be even more beneficial. It’s no coincidence that many people have their best ideas when they’re engaged in activities that allow their minds to relax and reflect.
However, there are times when what you truly need isn’t a break but the determination to tackle the challenging task head-on. Finish the dull and mentally draining assignment. Draft that tough email. Say no to someone. These responsibilities won’t disappear until you address them.
Bui introduces an additional element to her distraction journal:
[...] whenever I remember something I need to do, such as sending an email or ordering a gift, I jot it down as a task below my table instead of immediately starting it. This ensures I don’t forget these mental reminders while also avoiding the temptation to switch focus to an entirely different task.
This practice aligns with a key principle of David Allen’s Getting Things Done productivity system, which I’ve followed for over a decade: If an unrelated task, question, or reminder arises while you’re working, note it down and return to your original task.
Bui mentions that her inspiration for maintaining a distraction journal came from Sam Laura Brown’s The Perfectionism Project podcast, where Brown suggests keeping a list of every distraction to stay focused and address tasks later. If you haven’t tried this method, you might be amazed by its effectiveness.
