We live in an environment engineered for distraction. 

With notifications that pop up while we’re trying to work, phone calls that interrupt our thinking and emails, and messages that draw our attention away from our current task, it can be difficult to stay focused. 

But it’s important to learn how to protect your attention. Focus is the cornerstone of productivity, creativity and decision-making. When we can’t give our attention to what matters, we end up being busy but not effective, and our goals take a back seat to other people’s priorities.

Here are three strategies to help protect your attention:

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1. Ask yourself what deserves your attention

Instead of asking yourself how much you can accomplish today, ask yourself what deserves your full attention. By identifying a few key priorities, you can better concentrate on crossing those tasks off your list, rather than getting overwhelmed by a long list of tasks that feels impossible to complete. This way, you’ll sharpen your focus, avoid extra stress, and give those few priorities your full attention.

Try these Microsteps to help you reframe your mindset:

Write down your top 3 priorities in the morning.
‍Evaluating your tasks can improve your time management and clarify your goals, leading to increased motivation and focus.

If your phone rings in the middle of a task, pause before answering.
‍Ask yourself: do I really need to answer this call right now, or can it wait until I’m finished? Even if you do need to answer, taking a pause will help you be more mindful around distractions.

Before opening an email, ask yourself if you need to answer it right now.
‍If it can wait until later, mark it for follow-up and return to what you were doing.

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2. Set boundaries with distractions

We often think of attention as what we focus on. But focus also requires saying no and consciously deciding what doesn’t get our attention. What you ignore creates the space for what matters. Every “yes” to something unimportant is a “no” to something more meaningful. For example, if your phone keeps ringing and taking you away from your work, consider putting it in a different room, or putting it on silent during times where you’re trying to concentrate. Setting small boundaries can help you say no to what’s not serving you –– and make room for better focus. 

Try these Microsteps to help you set boundaries:

Put your phone in another room for one hour each day. Use that hour to tackle tasks that require your undivided attention. Having a set amount of time will help encourage you to focus deeply and work more efficiently.

Plan a social media break. Stepping away from social media for a set window of time can be a helpful reset that allows us to be more focused and present.

Turn off all your notifications, except from those who need to reach you. Adjust your settings so that you get notifications only from people important to you.

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3. Embrace time for “unfocused work.”

When you’re stuck on a task, your first thought may not be to step away from it –– but research shows that taking time for “unfocused work” is a key part of focus and productivity. Outstanding work isn’t about avoiding all distractions. It actually comes about through alternating between focusing and letting our minds wander. These moments of rest help our brains reset. When we walk away from a task, we activate the brain’s default mode network, a network of interacting brain regions that is most active when a person is at rest and not focused on the external environment. It supports internally focused mental activities such as mind-wandering, autobiographical memory, future planning, and self-evaluation. It’s the reason why you may be able to connect the dots or solve a problem when you return to your desk after a break. 

Try these Microsteps to help you embrace active rest: 

Keep a paper and pen nearby to let yourself doodle during the day. Activities like doodling –– which don’t require much cognitive effort –– can allow your mind to wander freely, so you can return to your work with renewed focus.

When you’re stuck on a task, take a walk. Stepping away for some movement can help your brain reset and allow you to come back with stronger focus and clarity.

‍Take regular "breathe, hydrate and move" brain breaks throughout your day. Neurons function best when oxygen, hydration and movement are a regular part of your day. And light movement helps regulate serotonin and dopamine, which can improve mood and focus.