Updated December 6, 2022 by BetterHelp Editorial Team
With so much information surrounding us, it’s not all that surprising that distraction runs rampant. The growth in the use of smartphones and other electronic devices and the increasing prevalence of the media gives us ample opportunity to be distracted during the day. With increased distraction comes more responsibility and stress for many people. This combination is a recipe for a brain that can’t stop thinking!
While there are many distractions in the world and lots to think about, even in daily life, there are still plenty of ways to stop overthinking. Thinking isn’t wrong, but when you need to focus on a project or a person, overthinking can be a detriment. That’s why we’ve compiled this list of the best ways to stop thinking when you need to focus.
The main causes of distraction
Distraction can come from many different sources. It may seem on the surface that distraction is a simple thing to remedy. Still, lots of people across the world in all different situations struggle with being able to concentrate. So why is it that you’re distracted? Here are some of the most common reasons why you might be having trouble focusing:
· High stress levels – When you have a lot going on and are experiencing high levels of stress, it’s more likely that your attention span will be shorter and that you’ll have trouble focusing on the task at hand.
· Your environment – Is your workspace or home cluttered? Do you have trouble finding what you need when you need it? This may be the reason you can’t stop thinking when you need to concentrate on a project or conversation.
· Poor diet – Eating a lot of junk food, not eating enough, or overeating can all be the root causes of distraction. Your brain needs a certain amount of essential nutrients to be able to focus. That’s why it’s important to eat well if you want to be able to concentrate.
· “Temptations” surround you – Do you often find yourself checking your phone, Facebook, or personal emails while you’re supposed to be working or spending quality time with loved ones? The constant stream of information coming from technology is a common cause of distraction.
· Lack of sleep – If you’re not getting enough rest at night, you’re going to be less likely to concentrate during the day. Giving your nighttime routine a little extra love and attention to ensure that you sleep well will make a difference in your ability to focus.
These are just a few of the most common reasons why most people find it difficult to concentrate from time to time. There are other reasons as well. If you believe you may be experiencing unusually high levels of distraction, consider contacting a healthcare professional or therapist for advice.
The best ways to remove distractions and refocus
There are many ways to bring your brain “back down to earth” when you’re distracted. If you can’t stop thinking, the first step is to become aware that you’re being distracted during the day. The second step is to implement productive techniques to refocus and retrain your mind to concentrate more easily. Here are some of the best ways to refocus on a specific task when you need to:
Practice inversion
When faced with distractions, many people try hard to focus. But what if you did the opposite? That’s exactly what inversion teaches. Inversion encourages you to distract your mind and indulge in and observe the exact activities that caused you to become distracted. This makes it possible to remove distractions and focus more easily later. When you find yourself getting distracted (even a little bit), ask yourself what you would do if you were going to try to distract yourself fully and completely. Then, try to remove the distractions systematically, so that the chances you’ll be able to focus are higher.
Make a to-do list and stick to it
If you’re distracted, one of the best ways to refocus on your tasks is by making a list of what you must do during the day or the week. If you can’t stop thinking about something, but you need to concentrate and get things done, this may be the best way to start your day off. This way, you’re most likely to be able to finish what needs to be completed. Knowing exactly what you must do and when it needs to be done can make a significant difference. Plus, many people find it satisfying to actively cross off a list item after they complete it.
Take short breaks and move around often
Working nonstop for hours is an unrealistic expectation for most people. If you often find yourself opening your phone or checking notifications, you’re probably reaching a point in your day/work cycle where you need to take a break. Instead of opening social media or succumbing to some other distraction, take a 5–10-minute break to walk around your home or workplace, get a glass of water, look out a window, or go outside. Often, when you find yourself getting distracted easily, your brain may just need a few minutes of rest to process and recuperate. When you come back to what you were doing, you may find yourself more focused.
A 2011 study published in the journal Cognition showed that taking a short, 10-minute break once an hour dramatically boosted test subjects’ focus and productivity. The study demonstrated how prolonged mental stimulation can reduce productivity. This same study effectively shows how taking a bit of time every evening to wind down can also make a difference.
Create a schedule
Is your current schedule erratic and hard to follow? Even if you’re in a place where things aren’t set in stone and often have unexpected events and tasks that need to be done, creating a loose daily and weekly schedule can make a dramatic difference in taming a runaway brain. People who have busy lives and higher stress levels frequently can’t stop thinking about all their various responsibilities. Scheduling can help create order amidst the chaos. Waking up, eating, exercising, and going to sleep at the same time every day is a good start. Having a flexible, yet organized schedule makes it possible to prioritize tasks and complete certain to-do list items.
Practice meditation or a meditative exercise
Developing a regular meditation practice or incorporating tai chi or yoga into your everyday exercise routine can tame your brain so that you can refocus when it counts. Being reasonably focused on a particular task is similar to meditation in that it requires that you block out all distractions. If you get into a habit of blocking out distractions while meditating, it may be easier to do so during the day when you’re working or having meaningful conversations. Meditation is a particularly effective practice for people who can’t stop thinking because it encourages a method of mental stillness and increased concentration in daily practice. There are even apps you can use learn breathing exercises or meditation.
A 2010 paper in Psychological Science demonstrated how meditation was shown to improve a person’s ability to focus more intensely and for longer periods when practiced regularly. The same study also uncovered the possibility that meditation can improve brain function in a more general way, helping people to retain information more effectively and interpret environmental cues more quickly and meaningfully. At a minimum, a practice of twenty minutes a day was shown to be quite effective for most test subjects.
Takeaway
Distraction isn’t anything unusual, and almost everyone will have moments when they have trouble focusing on the task at hand. Knowing that you’re not alone is half the struggle. Identifying the cause of the distractions and managing mental and environmental distractions is the next step. Some people can’t stop thinking for other reasons and may require assistance from a licensed professional.
Many people experiencing problems focusing are hesitant to reach out to a mental health professional in person. They may be embarrassed about their inattentiveness or worry that they’ll forget an important appointment. Online therapy can help ease some of these fears and make seeking help a bit easier.
Researchers have been hard at work to determine how effective online therapy is for certain populations. Preliminary studies suggest that this type of counseling can bring about positive outcomes for people experiencing attention deficits like those with ADHD, for example.
At BetterHelp, our highly qualified and educated therapists have experience working with clients who have trouble focusing and can provide advice, support, and resources to help you overcome distractions. Contact BetterHelp today to set up your first appointment and get started concentrating again!**
