New Pathways – Experiences with Distraction: Part 3

Posted on: October 31st, 2011 by TFSwp No Comments

By Gale Long, guest blogger

Solutions – In a virtual workshop practicing change through small steps (the workshop is built around the study of a book by Robert Maurer, One Small Step Can Change your Life:  The Kaizen Way), I committed to emailing my coach each day after “catching” (becoming aware) of a distraction, naming the distraction if possible. This accountability to my coach gave me a higher likelihood of being aware of the distractions. I also kept a trail (log) of the distractions which gave me the ability to describe the distraction, see patterns, and record the contexts that produced derailments.

I also increased my capacity to notice distractions through renewing my meditation practice.  I believe that the same “neuro-muscles” that allow me to “return attention to my breath” are the same muscles I need to notice distractions and choose whether and/or when to chase them.

I learned to make a note of the distraction at the time I was distracted. For me, catching distractions is akin to remembering dreams. If I don’t make a note while they are still present they melt away into the ether.

I caught and logged tens of distractions. Over the last several weeks I’ve caught at least one distracting thought most days and sent a short email description to my effectiveness coach.

I named the distractions, sorted them into categories, and developed countermeasures.

Here are some of my many distractions and countermeasures:

Multi-taxing – While I may think I’m juggling well, I’m really losing effectiveness and taxing my mental resources. (My wife Bonnie coined the term multi-taxing and it fits well with David Rock’s work regarding multi-tasking described in his book Your Brain At Work.) Do one thing at a time, from a priority list.

My Amygdala – Noticing variation is what kept my ancestors from being devoured – it’s just my brain. Accept the reality of my hard wiring. Choose to chase the distraction or remain on task.

Shopping Therapy – Make a list and take it with you. Choose intentionally.

Screen Suck – A term learned from Dr. Edward M. Hallowell’s Crazy Busy. It applies to wandering around in my email, on the internet or surfing TV. Enjoy if I have idle time, otherwise be wary, and choose before chasing.

Going Overboard – Getting into the minutiae of a project at the expense of the pace. Step back and ask if I’m doing what’s most important.

Misplaced Rewards – Are you following a pleasurable path at the expense of your task? Ask if what I’m doing right now is relevant or coasting and then choose.

Drama–Poor me – Be aware/name/choose. Wallow or get back in the game.

I’ll get this later when I’m going that direction – Put away now so you don’t get side tracked.

Interesting but unimportant – Name, then toss or list for later.

Legitimate Distractions – Some are real and important. Welcome/choose/act.

Pressure Coping – Name and then choose to return to priority or chase distraction on purpose if relief is necessary.

Analysis Paralysis – Be wary. Recognize. Choose. Act. Fail fast is OK. 

Context – Act or remove distraction.

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