Episode #139 Eliminate The Distractions

Six Problems

• 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.

Five Principles

• 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.

Eight Practices

• 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.