Episode #139 Eliminate The Distractions
The average American checks their phone over 300 times per day – more often than every 5 minutes! This week, Dr. Michael Brown and Dr. Shawn Cramer empathize with our addiction to distraction and describe the pathway to a life of focus and purpose.
I don’t think we should be multitasking. I want someone who does one task at a time, well… not ten tasks at a time over the course of an hour, subpar.Dr. Michael Brown
- We often reach the end of our day and wonder, “What did I even accomplish?”
- We have been trained to believe the lie that doing just one thing at a time is both an overwhelming challenge and a sign of weakness.
- We often choose our way into distractions and then convince ourselves that they are unfortunate and inevitable circumstances outside of our control.
- We will never have a productive day so long as we immediately answer every notification that comes across our phone.
- Email is like the sugar of our work life: it gives us a momentary rush of energy and pleasure that ultimately harms our wellbeing.
- Every moment we spend wondering about the past or worrying about the future limits our ability to be present in our present tense.
- There is no such thing as multitasking, and we are at our most effective when our attention is undivided and our focus uninterrupted.
- We are not powerless in the presence of distractions; we always have the final word.
- We will only achieve our most important goals if we learn to save little goals for later.
- Proactive decisions made in advance are often more closely aligned with our goals than reactive decisions made in the moment.
- It is not our fault if a bird lands on our head, but it is our choice if we allow it to build a nest there.
- Identify one task, project, or responsibility that is your highest priority for the week, and fight tooth and nail to protect the time devoted to it.
- Spend the first and last 10 minutes of each day cultivating reflective practices rather than scrolling on your phone.
- Schedule your most difficult tasks during those times when you have the most energy, focus, and clarity.
- Set a timer on your phone at intervals throughout the day, and work undistracted without picking it up again until the timer goes off.
- Turn off every notification that is not absolutely essential.
- Take advantage of your phone’s Do Not Disturb feature during specified hours each day.
- Unsubscribe from anything that doesn’t add consistent value to your life – even if that includes the DMB Coaching monthly newsletter.
- Turn off all music and podcasts for at least 5 minutes of every commute, and drive completely alone in the quiet of your thoughts.
In This Episode
Reduce Screen Time
If we’ve learned anything through the Covid-19 pandemic, it’s that a screen can never replace a face. This week, Logan Brown and Dr. Justin Brown offer their tips for being fully present in the presence of people.
Delay Immediate Gratification
In the very first episode of Three Words, Dr. Michael Brown is joined by Beau Johnson as they kick off the podcast with three of Michael’s all-time favorite words.
Design Your Day
There is little in life more devastating than the realization that we are not becoming the people we’ve dreamed to become. This week, Dr. Michael Brown and Casey Greenawalt recommend an intuitive routine that guarantees a life well lived.