Here are six evidence-based (i.e., scientifically supported) techniques that can help you decrease your distractibility:
(1) Measure your concentration span and work within this span.
This strategy involves two components: (1) measuring how long you can maintain concentration when doing undesirable tasks; and (2) breaking down your tasks into smaller "chunks" that fit within this time span.
To measure your concentration span, pick a task you have been avoiding. Find a way to measure time (a stopwatch is ideal, but a wristwatch will do). Record the time you start working, and keep working until you feel you concentration start to fade; then record the stop time. Repeat this exercise a few times, and average the amount of time that passes before you become distracted.
For any task, break it down into smaller sub-tasks that can be realistically accomplished within your typical concentration span. Take breaks at the end of your designated concentration span.
(2) Engage in the technique of "distractibility delay."
When you're working on a boring task, it is inevitable that distractions will pop and your head and serve as big temptations. For example, we may think about checking our email while writing a paper. Distractibility delay involves delaying acting on the distraction.
To use distractibility delay, place a notebook next to you. Set a timer (e.g., a stopwatch or a kitchen timer) for either the length of time that you can usually maintain your attention, or if you're trying to build this up, for slightly longer. Start working on a task. What a distraction pops into your head, write it down in your notebook but don't do anything about it. Once the distraction has been written down, you can use coping statements such as "I will worry about it later," "this is not a priority task," or "I will come back to this." Return to the original task until you are finished with the chunk of work that you've selected. When the timer goes off take a break. At this point you can look at your list of distractions and decide whether you want to do them now or later.
(3) Use coping statements
When your mind starts to wander, use coping statements such as "focus," "get back on task," or saying "stop" to the distracting thought. To use the "stop" technique, when you notice your thoughts wandering, say to yourself STOP and then gently bring your attention back to where you want it to be. Each time it wanders bring it back. To begin with, this could be several times a minute. But each time, say STOP and then re-focus. Don't waste energy trying to keep thoughts out of your mind, just put the effort into STOP and re-focus. To begin with you will do this hundreds of times a week. But you will find that the period of time between your straying thoughts gets a little longer each day, so be patient and keep at it.
(4) Eliminate distractions and diversions
Create a work environment that supports staying on task. For example, close your internet browser and email. Contract with yourself to not engage in any diversion until you have completed your planned period of work.
(5) Use your diversions as rewards
Contract with yourself to do a certain amount of work or to work for a certain period of time, and as a reward you allow yourself to engage in one of your favorite diversions.
(6) Use a simple relaxation-meditation exercise prior to working
Use a simple relaxation-meditation exercise to calm your mind and focus before beginning a work period. The following exercise involves simply focusing on your breathing for a period of time (e.g., 5-10 minute), and letting go of other thoughts. This can be done while sitting, lying down, or even while walking.
Step 1. Sit in a comfortable chair, or lie down the first few times that you do this exercise. After you have become skilled at it, you can do this while walking or performing other activities (e.g., waiting in line, washing dishes, etc.). Mentally scan your body for muscle tension and direct your muscles to relax.
Step 2. Fully exhale. On your next inhalation, allow your lungs to expand gradually and take the air all the way down to the bottom of your lungs. Your belly should expand, and there should be relatively little movement of your chest.
Step 3. When you exhale, think of the air as oozing and escaping from your nose or mouth rather than being suddenly blown out.
Step 4. Breathe at a rate of around 10 breaths per minute (about 3 seconds on the inhalation and 3 seconds on the exhalation). Keep your breathing smooth and relaxed.
Step 5. To add a simple meditation, count every time you breathe in, and say the word “relax” on each exhale. Count up to 10, and then repeat. Focus only on your breathing and the words. If other thoughts come to you, simply allow them to pass from your mind and return back to your breathing, the counting, and saying “relax” on the exhale.