How to Get Rid of Distracting Thoughts Fast

Ever found yourself trying to work, but your mind is all over the place? Maybe you’re battling with the upcoming presentation or dwelling on a misstep in a recent meeting, and these thoughts are just eating away at your productivity. Or perhaps you’re lying in bed, eyes wide open, desperately wanting to sleep, but the hectic thoughts just won’t let you?

If you’re nodding along, you’re not alone. In fact, about 50% of our daily thoughts, according to a study, don’t even relate to what we’re currently doing.^[1]

So, what exactly are these distracting thoughts? Dr. Patrick Keelan, a Calgary and Cochrane psychologist, puts it simply:^[2]

“These thoughts may be about worries regarding some upcoming event or challenge or could involve ruminating over some event or interaction which recently occurred.”

They can manifest as negative thoughts, unexpected impulses, or random daydreaming sessions which are also known as internal distractions, that pull us away from our current tasks.

How can we declutter our minds and quickly get rid of these distracting thoughts? How can we be more present and focus on what we plan to do?

Before we get to that, it’s crucial to understand why we keep having these distracting thoughts in the first place.

Why Do I Keep Getting Distracted by My Thoughts?

In essence, we’re designed to have distracting thoughts. It’s not just a weird quirk you or I have; it’s a human thing.

Psychologists Matthew Killingsworth and Daniel Gilbert discovered this through their research.^[3] They studied the habits of 2,250 adults and concluded that humans spend about 47 percent of waking hours with their minds off in another world. This phenomenon is known as “mind wandering” or “stimulus-independent thought.” It’s a part of our daily life so commonplace in our existence that we often don’t even realize it’s happening.

You can liken it to the constant hum of a refrigerator or the regular tick-tock of a clock – it’s always there, but we only really notice it when it’s particularly loud, or when it suddenly stops.

Adding to this, studies have found that we don’t actually have long attention spans. Human attention span has decreased from 12 to 8 seconds in less than two decades due to the digitized lifestyle, according to a 2015 Microsoft Corp. research.^[4]

Our focus flickers like a candle in the wind, easily swayed by the slightest breeze. It’s this short attention span that makes us vulnerable to distractions, including those pesky, intrusive thoughts that seem to come out of nowhere.

How to Get Rid of Distracting Thoughts Fast

So yes, our brains are naturally set up to wander and our attention spans aren’t as solid as we might hope. But no, you don’t have to let your distracting thoughts eat you up.

Here’re the steps you can take to get rid of distracting thoughts:

1. Don’t Try To Not Think About the Distracting Thoughts

Contrary to what you might think, trying to push those thoughts away won’t work. It’s like when someone tells you not to think about a white elephant and the first thing that pops into your mind is a white elephant.

This is because your mind doesn’t process negatives well. When you tell it not to do something, it tends to focus on that very thing you’re trying to avoid.

This interesting brain quirk is known as ‘thought suppression.'^[5] It’s been proven time and again in research studies, where participants are told they can think about anything for a short time, except for one particular thing – a white bear. Almost invariably, the result is that the participants can’t help but think about that white bear.

So, trying to banish distracting thoughts only ends up making you think about them more.

2. Park Your Thoughts

Imagine your brain is a bustling parking lot. When an intrusive thought arrives, instead of letting it block the traffic, causing chaos and confusion, you give it a parking space.

In practice, you can do it by jotting down a note on a piece of paper and putting it aside until later. This technique, often used by athletes to cope with intrusive thoughts during performance, allows you to deal with the distracting thought when you’re ready and not at its own insistence.^[6]

The idea behind “parking” your thoughts is not to ignore or suppress them, but to schedule a time later in the day to deal with them. It’s about setting boundaries with your thoughts and telling them, “I’ll get to you, but not right now.”

If you commit to addressing these thoughts at a specified later time, you’ll find they become less distracting. Why? Because they know they’ll get their time in the spotlight, just not immediately.

It might sound strange to think that your thoughts can ‘know’ anything, but remember, your thoughts are part of you. And just like a child nagging for attention, your thoughts will keep intruding if they feel ignored.

By telling your thoughts, “I’ll deal with you later,” you’re acknowledging their presence without allowing them to hijack your current task or activity.

Instead of trying to fight off those distracting thoughts, give them a parking ticket, and tell them you’ll deal with them at a designated time.

3. Schedule a Time to Deal with These Thoughts

The third step revolves around setting a specific time to address these parked thoughts. You’ve acknowledged them, you’ve parked them, and now it’s time to deal with them.

During this dedicated ‘thought-processing’ time, engage in a sort of dialogue with your thoughts.

Reflect on each one and consider:

Can you take any action about it?

Is there something you can do in the short or long term? Identify these actions and plan them into your schedule.

For example, if you’re worried about an upcoming presentation, could you spend some time now to start preparing? Or if it’s a longer-term issue like learning a new skill for work, can you look up some online courses or books to get started?

Are these thoughts worries about something uncertain?

Are you fretting over a ‘what if’ scenario that may or may not happen? If so, perhaps all you need is a backup plan.

For instance, if you’re worried about rain ruining your outdoor event, could you identify an indoor venue as a Plan B? Remember, you can only control what’s in your control.

What if there’s nothing you can do about the thought? Maybe it’s about something in the past, or an event far in the future. If you find yourself in this situation, take the next step.

4. Practice Mindfulness

The thoughts that we can’t park or schedule can stick around, making us feel uncomfortable or anxious. What do we do with these? We practice mindfulness, which has been proved to successfully reduce mind wandering.^[7]

Instead of fighting these thoughts, we sit with them, embrace them, and let them be. It’s a bit like sitting on the riverbank and watching the water flow by, observing each thought as it comes and goes.

Here’s a simple way to do this:

1. Close your eyes and take slow, deep breaths.
2. As you breathe, start naming the thoughts in your head. It might be something like, “worry about tomorrow’s meeting” or “regret about that argument.”
3. Acknowledge each thought as it appears, then let it pass by, much like leaves floating down a stream.

Remember, the goal isn’t to clear your mind or resist thinking about these thoughts. It’s about observing them without judgment, recognizing their presence but not letting them control you.

In my own experience, this practice has been immensely helpful. It brings a sense of calm and tranquility, even amidst the storm of thoughts.

It’s also a great way to help me fall asleep at night. Instead of wrestling with the thoughts, I’m giving them space, and in doing so, I allow myself to relax and drift off to sleep.

Final Thoughts

Distracting thoughts can sometimes feel like unwelcome intruders, but rather than trying to silence or ignore these thoughts, we should embrace them. They’re opportunities for us to engage, reflect, and learn.

This is why when a distracting thought floats into your mind, you shouldn’t push it away or get carried away by it. Instead, acknowledge it, park it, and when the time is right, deal with it. And if there’s nothing to be done about it, simply sit with it and let it pass.

It’s not about achieving a thought-free state of bliss, but about finding a balanced and healthier relationship with our thoughts.

How to Get Rid of Distracting Thoughts

5 Actions

Trying to not think about distracting thoughts only makes you more likely to think about them due to the phenomenon known as thought suppression.

Instead of suppressing thoughts, “park” them, by acknowledging their presence and deciding to deal with them at a specific time later.

Schedule a specific time to deal with these thoughts. Reflect on whether you can take any action right now or in the long term, whether these thoughts are just uncertainties, or whether there’s nothing you can do.

When there’s nothing you can do about a thought but it continues to bother you, practice mindfulness. Acknowledge the thought, let it pass, and don’t resist it.

The goal is not to eliminate distracting thoughts but to manage them effectively, whether that’s by taking action, preparing for uncertainties, or simply observing them without judgement through mindfulness.

Reference

[1]	^	Matthew A Killingsworth, Daniel T Gilbert: A wandering mind is an unhappy mind
[2]	^	Dr. Patrick Keelan: Dealing with distracting thoughts: A good way and a bad way
[3]	^	Matthew A Killingsworth, Daniel T Gilbert: A wandering mind is an unhappy mind
[4]	^	TIME: You Now Have a Shorter Attention Span Than a Goldfish
[5]	^	Encyclopedia of Applied Psychology: Thought Suppression
[6]	^	Oxford Reference: Parking Thoughts
[7]	^	Association for Psychological Science Journal: Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering

The post How to Get Rid of Distracting Thoughts Fast appeared first on Lifehack.

People Make Time For What They Want And You Should Too

Time is like gold dust, precious yet elusive. It’s a limited resource that we should guard zealously, but instead, we often let it slip through our fingers, surrendered to those who demand it and activities that suck it away. This persistent struggle can lead us down a path of regret, a lesson many learn too late.

Consider the revelations of Bronnie Ware, who found that people on their deathbeds shared common regrets. ^[1] Top on their list were wishes like having lived a life true to themselves, not overworking, expressing their feelings, maintaining friendships, and letting themselves experience more happiness. A 2018 study^[2] resonates with this, revealing that people often regret not chasing their dreams and reaching their full potential.

So, what’s the way out of this regret-filled maze? The answer lies in shifting our mindset. It’s about making tough but vital choices that put a fence around our time, often meaning we have to release certain activities and people to create room for others.

Many of us prioritize our jobs or families above all else. It’s easy to see why we often feel overstressed, unable to share quality moments with those we love, and perpetually worried about what others think of our work and personal performance.

We’re so entangled in these worries that we forget to ask ourselves an important question: Are we truly living the life we desire?

The bitter truth is, to lead a more fulfilling life, we must make time for more than just work or family obligations.

Now, you might wonder, “How can I do this? My schedule is already bursting at the seams with tasks and obligations.”

Well, this article will dive into that, offering you practical ways to reclaim your time and live the life you truly want.

Why You Should Make Time For What You Want

Think about your time like sand in an hourglass, constantly trickling away. You can’t turn the glass upside down to regain lost sand; just like time, once it’s gone, it’s gone forever.

As you age, this time scarcity becomes even more apparent, making you more and more time-poor. That’s why it’s crucial to make time for the things that you love and that truly matter to you; otherwise, those precious moments will simply never happen.

Mismanagement of time can lead to feelings of life spiraling out of control. Imagine setting up a line of dominos and tipping the first one over. What happens? One by one, they all come tumbling down in quick succession:

The First Domino Is Burnout

You’re pushing and pushing, doing more and more, but never feeling like you’re accomplishing enough.

Your days become a blur of activities, and rest becomes a distant dream. You’re physically exhausted, emotionally drained, and mentally depleted.

The Next Domino Is Stress

The constant hustle and bustle, the never-ending chase after time leaves you feeling perpetually wound up.

Your mind is in overdrive, stress levels are skyrocketing, and tranquility is nowhere in sight.

The Final, Most Dangerous Domino—Health Problems

Your body begins to react to the constant strain you’re putting it under. Sleep disorders, persistent headaches, frequent illnesses – these are just a few of the signs your body might give you.

You’re on the fast track to compromising your wellbeing, all because you’ve allowed your life to fall out of balance.

Making Time for Self-Care & Personal Growth

Let’s set the record straight here: taking care of yourself doesn’t equate to being selfish. Prioritizing personal growth isn’t about ignoring others in favor of yourself. It’s about understanding a crucial truth — the first responsibility everyone has is towards their own life. Nobody else can shoulder this for you.

Ask yourself:

If you’re too exhausted to stand, how can you support others?

If you’re not expanding your own horizons, how can you assist others in their journey of growth?

If your skills are stagnant, how much value can you really offer?

If you’re drowning in a sea of frustration and misery, what kind of energy are you radiating into the world?

Understanding the value of self-care and personal growth is like finding a golden key. It has the power to unlock numerous benefits.

Improve Your Health

First off, it significantly improves your mental and physical health and bolsters your energy levels.

Without good health, everything else is moot. It’s hard to achieve anything when you’re constantly feeling under the weather.

Open Your Mind

Next, it opens the door to fresh perspectives and ideas. It’s like adding new colors to your palette, giving you a broader spectrum to paint your life’s canvas.

As you evolve and grow, you refine your skills and open your mind to new possibilities. This not only enriches your life but also trickles down to the people around you as you start adding value to your relationships and even make a broader impact on the world.

Making time for self-care and personal growth helps ensure your life is balanced, not just for your own sake, but for everyone and everything you interact with.

Making Time for a Full Life

Life is a tapestry woven with various threads, each representing a crucial aspect of our existence. These include:

• Physical health
• Family and relationships
• Work and career prosperity
• Mental strength
• Spiritual wellness
• Wealth and money satisfaction

At first glance, the elements of our lives — our physical health, relationships, careers, mental strength, spiritual wellness, and financial satisfaction — might seem like individual pieces. But in reality, they’re tightly knit together, acting like a chain where each link is dependent on the others. When one link breaks, the whole chain can collapse.

Let’s paint a clearer picture:

Imagine your health takes a downward turn. As a result, your capacity to work effectively diminishes, and you may struggle to maintain an active role in your relationships. The impact of poor health extends beyond the physical realm; it seeps into all corners of your life.

On the other hand, let’s say you’re stuck in a job that brings no joy or fulfillment. It’s not only your professional life that’s affected. The financial stress and lack of satisfaction can start to strain your mental wellbeing and, in turn, put a strain on your relationships and family life.

And what if you are a workaholic, ignoring everything else? You might experience deteriorating health, your relationships may suffer, and even your mental strength can take a hit.

I’m not speaking from hearsay. I’ve walked this path, faced these challenges, and experienced the brutal reality of a life thrown off balance by time mismanagement. It was a tough lesson, but one that opened my eyes to the importance of making time for what truly matters in life.

When I was trying to expand LifeHack, I burnt myself out by relentlessly pushing my limits, until my body and mind gave me a loud and clear halt signal. I battled severe back pain, a restless mind that wouldn’t allow me to sleep, and a constant depletion of energy. The time I wanted to spend with my wife and kids kept shrinking, leaving them feeling neglected, and the guilt weighed heavily on me.

As my physical and mental health deteriorated, so did my motivation. My work, which I had fought so hard for, was suddenly looking bleak. My self-confidence plummeted, and my productivity and creativity went down with it.

It’s like throwing a pebble into a pond — the ripple effect can lead to consequences that can be far-reaching and damaging.

This is where self-care and personal growth step in, playing a vital role in maintaining the delicate balance. They are not just about pampering yourself or merely learning new skills. They are about enhancing your capability to manage all aspects of your life, fortifying each link in the chain.

Practicing self-care equips you with better health and peace of mind, enabling you to contribute more at work and participate actively in your relationships.

Similarly, personal growth expands your skill set and opens up new avenues for career progression, ultimately leading to financial satisfaction.

By making mindful choices about how we use our time, we’re not merely extending our lifespan; we’re enhancing the quality of our lives — adding life to our years, not just years to our life.

How to Make Time For What You Want

So, how do you start making time for what you want in life? I have explained it in another article How to Plan Your Day to Achieve More & Stress Less, but essentially these are the key steps:

1. Decide What You Want

Kick off by defining your goals. Not just for work, but for your health, your relationships, and your hobbies. Don’t tilt your life too heavily towards your career. After all, you’re not just an employee – you’re a whole person with a vibrant life.

2. Slice Up Your Goals

A big goal can seem daunting, like a mountain to climb. Break it down into small steps, and it becomes a path that you can easily walk.

3. Rank Your Tasks

Now that you have your tasks, decide which ones take precedence. Don’t just focus on work. Balance your tasks so that you’re not neglecting any part of your life.

4. Block Your Time

Make your calendar work for you. Dedicate specific times to different tasks. This ensures that you spend part of your day doing things that you love and care about.

As I said, I’ve only skimmed the surface here. Check out a more detailed guide in this comprehensive article.

Final Thoughts

Carving time for what matters to you, especially for self-care and personal growth, is crucial for bringing you closer to living a fuller, more balanced life.

Self-care isn’t about being selfish. It’s about recharging, so you can show up as your best self for others.

Personal growth isn’t about separating from the pack. It’s about evolving, so you can bring more to the table – for yourself and the world around you.

If you don’t invest in yourself, you’re not just failing yourself, but also those around you. So, go ahead and take that time for yourself. Your future self will thank you.

TL;DR

Don't have time for the full article? Read this.

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The lack of time management can lead to an imbalance in life, causing burnout, stress, and health issues.

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It is crucial to make time for self-care and personal growth, which significantly contributes to one’s overall wellness and success.

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A full life touches on six critical aspects: physical health, family and relationships, work and career prosperity, mental strength, spiritual wellness, and wealth and money satisfaction.

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The interconnection between these life aspects signifies that failure in one can negatively affect the others, underlining the importance of maintaining balance.

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A full life touches on six critical aspects: physical health, family and relationships, work and career prosperity, mental strength, spiritual wellness, and wealth and money satisfaction.

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Setting clear goals for different life aspects, breaking them down into manageable tasks, and prioritizing these tasks can help individuals to allocate time more wisely.

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Time-blocking is a powerful technique to ensure each essential aspect of life, including self-care and personal growth, receives dedicated attention.

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By effectively managing time, individuals not only add years to their life but also enhance the quality of those years.

Featured photo credit: Álvaro Bernal via unsplash.com

Reference

[1]	^	Ware, Bronnie (7 January 2018). “Regrets of the Dying“
[2]	^	Davidai, Shai; Gilovich, Thomas (April 2018). “The ideal road not taken: The self-discrepancies involved in people’s most enduring regrets“

The post People Make Time For What They Want — And You Should Too appeared first on Lifehack.

How to Say No Nicely Over Text (Examples For Different Scenarios)

Picture this: Your phone lights up with a text from a friend. They’re asking you to join them for an outing this weekend. You’re swamped with work, your personal space already brimming with unchecked tasks. You want to decline, but your fingers hover over the keyboard. You don’t want to upset them. So, you sigh and text back: “Sure, I’d love to.”

This situation might hit closer to home than we’d like to admit. We often find ourselves trapped in the web of ‘Yes’ when our minds are screaming ‘No’.

However, there’s an undeniable power in saying ‘no’. Saying ‘no’ gives you the freedom to control your time, maintain your personal boundaries, and prioritize your needs. It’s about making conscious choices rather than mindlessly conforming to others’ expectations.

Today, a lot of our interactions take place through text messages. Mastering the art of saying ‘no’ over text, and doing it nicely, has become more critical than ever in order to maintain relationships, show respect, and communicate effectively without losing your own ground.

That’s what this article is all about. We’ll take you through practical tips and real-life examples on how to turn down requests over text messages, without feeling guilty or burning bridges.

How to Say No Politely Over Text (For Different Scenarios)

When you’re preparing to send that text, no matter the occasion or recipient, there are two golden rules to remember: honesty and brevity.

A straightforward ‘no’ may seem difficult to deliver, but it’s the kindest and most respectful way to express your decision. Vague or ambiguous responses only foster uncertainty and miscommunication.

Now, let’s delve into some specific scenarios:

Saying No to an Invitation

Social events are a common context where we struggle to say ‘no’. Here’s how to navigate it:

1. Decline Graciously

Start by thanking the person for the invitation. This shows that you value their gesture and their effort to include you.

2. State Your Unavailability

If you feel comfortable doing so, briefly explain why you can’t attend. You don’t need to share every detail – a simple “I have prior commitments” or “I’m swamped with work” suffices.

3. Propose an Alternative or Express Future Interest

Softening the ‘no’ with an alternative plan shows you still want to connect with them. Or, express your interest in joining future events to keep the door open.

Example: Politely Declining and Expressing Appreciation

“Thanks so much for the invite, I really appreciate it! Unfortunately, I can’t make it this time due to prior commitments. Have a great time and please keep me in the loop for future gatherings!”

Example: Declining and Proposing an Alternative Plan

“Thanks for thinking of me for this! I’m caught up with work this weekend, but I’d love to catch up soon. How about a coffee next Tuesday?”

Notice the tone is polite, the response is concise, and the ‘no’ is clear. You’re trying to decline the request as well as maintain the relationship.

Rejecting a Professional Request

The professional realm is another common setting where we grapple with the word ‘no’. Here’s a handy guide:

1. Express Gratitude

First, show appreciation for the opportunity or consideration. It exhibits professionalism and reinforces your respect for the person who extended the offer.

2. Provide a Clear Explanation

Next, communicate your decision and, if appropriate, offer a concise explanation. You could be fully booked, or it might not align with your current focus. You’re not obliged to provide an exhaustive reason; just keep it brief and professional.

3. Offer Assistance or Suggest Alternatives

Even though you’re declining, you can still be of help. Perhaps you know someone else who’d be a great fit for the task or project.

Offering a suggestion can smooth over the ‘no’ and prove that you’re invested in finding a solution.

Example: Declining Professionally and Offering Assistance

“Thank you for considering me for this project. Unfortunately, I’m unable to take on new commitments at the moment. However, I’d be more than happy to recommend a colleague who has the expertise you’re seeking.”

Example: Declining and Suggesting Alternative Solutions

“I appreciate the opportunity to contribute to this task, but I’m not able to accommodate it right now due to my current workload. I’d suggest reaching out to [name], who I believe might have the capacity and the skills required.”

Again, the underlying theme here is clear communication coupled with respect and courtesy. Saying ‘no’ doesn’t have to be harsh or hurtful; instead, it can be an exercise in understanding, collaboration, and mutual respect.

Turning Down Personal Favors

When personal favors knock at your door, they bring with them an added layer of emotional connection. Here’s how to handle this tricky terrain:

1. Show Appreciation

When someone asks for a favor, it often implies they trust your ability or value your relationship. Acknowledge this by expressing your appreciation for their confidence in you.

2. Explain Your Inability

This is where you state your reasons for not being able to fulfill the favor. Remember, your personal resources, whether time or energy, are precious, and it’s essential to communicate when you can’t stretch them further.

3. Offer Suggestions or Recommend Someone Else

Just as in a professional context, if you can point them in the direction of someone who could help or provide alternative suggestions, do so. It demonstrates your willingness to assist even when you can’t do the favor yourself.

Example: Declining with Gratitude and Offering Alternatives

“Thank you for trusting me with this. I’m honored, but due to other commitments, I’m unable to help you out this time. Have you considered trying [alternative]? It might help.”

Example: Declining and Recommending Someone Else

“I appreciate your confidence in me, but I’m afraid I can’t take this on right now. However, I believe [name] may be able to help you. They have experience in this area.”

Every ‘no’ you deliver frees you up to say ‘yes’ where it counts most. Don’t be afraid to use it, and with these tips and examples, you’ll be able to do so in a respectful and considerate manner.

Final Thoughts

Knowing how to say no allows us to manage our time effectively, maintain our personal boundaries, and prioritize our needs. And in a world where digital communication has become our primary tool, knowing how to say ‘no’ politely over text is a necessity.

Every ‘no’ we send is an opportunity for respectful communication. You can tweak the examples and tips provided in this article to fit your specific situations or use them as they are to ensure your message is clearly and kindly conveyed.

Whether it’s turning down an invitation, rejecting a professional request, or declining a personal favor, the key lies in being respectful, honest, and concise. Don’t forget to also provide alternatives – it’s about saying ‘no’ without closing the door on future possibilities.

Saying No Nicely Over Text

5 Actions

Recognize the value of saying ‘no’: Understand that it’s okay, and sometimes necessary, to decline invitations, requests, or favors. It helps maintain your personal boundaries, manage your time, and prioritize your needs.

Be honest and concise: When saying ‘no’, avoid ambiguity. Express your decision clearly and briefly.

Show appreciation: Always thank the person for their invitation or offer before declining. This maintains respect and acknowledges their effort.

Provide an explanation, if necessary: You’re not obligated to provide a detailed reason, but a brief explanation can add clarity and soften the ‘no’.

Offer alternatives: Suggesting other plans, or recommending someone else who might be able to help, can make your ‘no’ easier to accept.

Featured photo credit: Miquel Parera via unsplash.com

The post How to Say No Nicely Over Text (Examples For Different Scenarios) appeared first on Lifehack.

15 Books on Procrastination To Help You Start Taking Action

Procrastination. It’s a little bugger that gets to all of us. As research^[1] points out, around 20-25% of adults are chronic procrastinators. A whopping 50% concede to putting things off now and then.

But it’s not just about idle time or delaying the inevitable. According to a study,^[2] by productivity author Darius Foroux, involving over 2200 people, about 88% of the workforce tend to procrastinate for at least an hour a day. The kicker? If you’re earning $40k a year, three hours of daily procrastination can cost you a staggering $15,000.

Procrastination is basically a beast that gnaws away at your productivity, your potential, and even your paycheck. We’ve all given in to this beast, whether it’s at work or in our personal life.

But procrastination isn’t an invincible monster. It’s a habit, a bad habit that can be broken.

So, if you’re keen on achieving more in life, you’ve got to learn to tame this beast. Break this habit. Snap this avoidance loop. We’ve got just the tools to help you do it.

I’ve rounded up a list of 15 standout books that arm you with practical strategies to stop procrastinating and start doing.

A word of caution though: Don’t try to read them all at once. That’s just inviting our old friend’s procrastination back into the picture.

Instead, start small. A chapter a day, a few pages, or just 15 to 30 minutes of dedicated reading time. The key isn’t to race through the list—it’s to soak in each book, to learn, and to apply.

And if you’re wondering which one to start with, pick the one that sparks your interest the most. That way, you’re more likely to stick with it.

15 Must-Read Books on Procrastination

Here are the 15 must-read books on procrastination that can help you get back on track and make the most of your time:

1. “The Now Habit” by Neil Fiore

Fiore’s book helps you understand why you put things off. Fear of failing? Fear of succeeding? Or trying to be perfect? This book dives into these reasons and gives you ways to fight them.

It’s about replacing the avoidance with action, guilt-free play, and smart time management.

The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play

$12.79

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06/20/2023 04:51 pm GMT

2. “Eat That Frog!” by Brian Tracy

Tracy’s book uses Mark Twain’s idea of ‘eating the frog’ – doing your toughest task first. His 21 techniques help you prioritize, plan, and stay focused.

By handling the hard stuff first, you stress less and get more done.

Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time

$8.39

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06/20/2023 04:52 pm GMT

3. “The Procrastination Equation” by Piers Steel

Steel’s book uses an equation to explain why we put things off. He digs into why we value now over later, why we lack confidence, and why we’re not motivated.

By understanding your equation, you can change your behavior and get stuff done.

The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done

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06/20/2023 04:53 pm GMT

4. “Solving the Procrastination Puzzle” by Timothy A. Pychyl

Pychyl’s book makes understanding why we put things off easy and provides real solutions. His focus on being mindful and kind to yourself can help you feel less guilty when you procrastinate and take small steps towards your goals.

Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change

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06/20/2023 04:53 pm GMT

5. “The War of Art” by Steven Pressfield

Pressfield’s book names the thing that stops us from reaching our goals “Resistance”. This internal force causes procrastination.

By recognizing and battling Resistance, you can overcome creative blocks and achieve your potential.

The War of Art: Break Through the Blocks and Win Your Inner Creative Battles

$10.99

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06/20/2023 04:54 pm GMT

6. “Deep Work” by Cal Newport

Newport’s book introduces ‘Deep Work’, focusing on a demanding task without distraction. He provides strategies like embracing boredom and quitting social media.

Mastering deep work can boost your concentration, improve your work, and kick procrastination to the curb.

Deep Work: Rules for Focused Success in a Distracted World

$13.80

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06/20/2023 04:55 pm GMT

7. “The Power of Habit” by Charles Duhigg

Duhigg’s book looks at how habits are made and changed. By understanding this, you can spot what triggers your procrastination and replace it with productive behaviors.

It gives you a real plan for changing bad habits and creating good ones.

The Power of Habit: Why We Do What We Do in Life and Business

$9.98

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06/20/2023 04:55 pm GMT

8. “Procrastinate on Purpose” by Rory Vaden

Vaden’s book talks about ‘multipliers’, people who make more time by allowing themselves to spend time on things today that will save them time tomorrow.

His ‘Focus Funnel’ can help you manage your time better, get more done, and stop unnecessary delays.

Procrastinate on Purpose: 5 Permissions to Multiply Your Time

$13.99

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06/20/2023 04:56 pm GMT

9. “Getting Things Done” by David Allen

Allen’s GTD method is a powerful way to handle your tasks. It suggests recording all your tasks outside your head, organizing them properly, and reviewing them regularly.

This can clear your mind and reduce anxiety, freeing you to focus on your work and procrastinate less.

Getting Things Done: The Art of Stress-Free Productivity

$12.99

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06/20/2023 04:56 pm GMT

10. “The Art of Procrastination” by John Perry

Perry’s book introduces ‘structured procrastination’, the idea that you can make your habit of delaying tasks work for you by rearranging your priorities.

If you’re a chronic procrastinator, this book can help you turn your habit into a strength, not a weakness.

The Art of Procrastination: A Guide to Effective Dawdling, Lollygagging and Postponing

$24.63

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06/20/2023 04:57 pm GMT

11. “The Willpower Instinct” by Kelly McGonigal

McGonigal’s book explains the science behind self-control and how to use it to stop procrastinating.

By learning why we often lose self-control, you can build your willpower, control your impulses, and make the most of your time.

The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

$15.99

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06/20/2023 04:57 pm GMT

12. “The 5 Second Rule” by Mel Robbins

Robbins’ book introduces a simple strategy to get you moving—the 5-second rule. You’ve got an idea to act, move within 5 seconds, or your brain will stop it.

Using this rule can help you fight procrastination and start taking action.

The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage

$14.49

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06/20/2023 05:31 pm GMT

13. “Finish: Give Yourself the Gift of Done” by Jon Acuff

Acuff’s book is all about getting things done. He says trying to be perfect is the biggest reason we don’t finish tasks, and he provides ways to overcome this.

By dropping the need for perfection, you can make real progress, procrastinate less, and get more done.

Finish: Give Yourself the Gift of Done

$13.39

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06/20/2023 04:59 pm GMT

14. “The End of Procrastination” by Petr Ludwig and Adela Schicker

Ludwig and Schicker’s book gives you tools, based on science, to finally stop procrastinating.

They focus on motivation and its role in beating procrastination and offer a guide to building a satisfying career and happy life.

The End of Procrastination: How to Stop Postponing and Live a Fulfilled Life

$15.99

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06/20/2023 04:59 pm GMT

15. “Procrastination: Why You Do It, What to Do About It Now” by Jane B. Burka and Lenora M. Yuen

Burka and Yuen’s book digs into why we procrastinate. They look at things like fear of failure and success, resisting control, and the rush of last-minute work.

Their strategies can help you overcome these barriers, stop putting things off, and get more control over your life.

Procrastination: Why You Do It, What to Do About It Now

$17.99

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06/20/2023 05:00 pm GMT

Final Thoughts

The 15 books I’ve listed offer solid advice, backed by real science and real experiences, about how to kick procrastination to the curb. They dive deep into why we procrastinate and offer real-world tactics to fight it.

Start with the book that grabs your attention the most, and make a commitment to read it every day. As you read it, take in the insights, try out the strategies that fit you, and see how they change things for you.

Featured photo credit: Jexo via unsplash.com

Reference

[1]	^	Front Psychol.: General and Life-Domain Procrastination in Highly Educated Adults in Israel
[2]	^	Darius Foroux: Procrastination Study: 88% Of The Workforce Procrastinates

The post 15 Books on Procrastination To Help You Start Taking Action appeared first on Lifehack.

How to Focus With ADHD: 7 Practical Strategies

In a world buzzing with infinite distractions, keeping our attention focused feels like a Herculean task. Add the ongoing battles of ADHD into this equation, and the challenge escalates to new heights.

According to the National Institute of Mental Health, ADHD or Attention-Deficit/Hyperactivity Disorder is an ongoing whirl of inattention, hyperactivity, and impulsivity that hampers everyday functioning.^[1] People juggling this condition often find themselves wrestling with a kaleidoscope of symptoms:

• They might struggle to stay on task, wrestle with maintaining focus, or grapple with organizational skills under the banner of inattention.
• If it’s about hyperactivity, they could be in constant motion, excessively fidgety, or excessively talkative – even in situations where silence is golden.
• Impulsivity can lead them to act on the spur of the moment, toss self-control to the wind, and crave instant gratification.

With a sizable 4.4% of adults globally dealing with ADHD, and the prevalence leaning slightly higher in males (5.4%) compared to females (3.2%),^[2] this isn’t an isolated struggle. It’s a common fight that affects millions of us, making ordinary tasks like focusing on a conversation, finishing a book, or completing an assignment, an uphill battle.

But here’s the thing: ADHD isn’t a life sentence. It’s a part of the journey for many, a hurdle to leap over, and a challenge to conquer. And that’s exactly why we’re here today.

This article is your how-to guide, a toolbox of practical tips to help you stay focused despite the ADHD whirlwinds.

How to Focus With ADHD

Living with ADHD might be challenging, but with these strategies in hand, you’re ready to sharpen your focus and get your goals:

1. Build a Calm Workspace

A conducive environment is the first step towards focus:

• Arrange your workspace so that it’s clutter-free and comfortable. A clean desk reduces visual distractions and creates a serene workspace.
• Take control of noise – noise-canceling headphones or white noise machines can filter out distracting sounds, replacing them with a consistent, gentle hum that can promote focus.
• Turning off mobile notifications also helps eliminate digital interruptions.

2. Embrace Routine and Structure

ADHD can make your world feel chaotic, but a reliable routine can help bring order.

Plan your day – and stick to it. Design a routine that accommodates your energy levels and important tasks.

But remember, your plan must include breaks. Breaks are not time wasters, they’re focus boosters. They provide a much-needed respite for your brain, preventing burnout and enhancing productivity.

3. Put Self-Care First

Healthy habits are pillars of sustained focus:

• Prioritize good sleep hygiene – Your brain needs quality sleep to function effectively.^[3] Maintain a regular sleep schedule, make your bedroom conducive for sleep, and avoid stimulants close to bedtime.
• Incorporate physical activity into your daily routine – Even a brisk walk can stimulate your brain and reduce ADHD symptoms.^[4]
• A balanced diet is crucial – Avoid quick-fix, sugary snacks that cause energy crashes.^[5] Instead, fuel up with nutrient-dense foods that provide steady energy.

4. Master Your Time and Tasks

Improve your productivity by equipping yourself with time management skills. Some really useful skills you should start applying are:

• Break down large tasks into smaller ones – Large tasks can seem intimidating. Breaking them down into smaller, manageable ones makes the tasks less overwhelming and more achievable.
• Use a to-do list to keep your tasks organized, giving you a clear, visual guide of what needs to be done.
• Try time-blocking. By dedicating specific hours to specific tasks, you can prevent feelings of being overwhelmed and keep you on track.
• Try the Pomodoro technique which provides regular, scheduled rest periods that your brain needs to recharge.
• Utilize digital tools such as timers, alarms, and productivity apps to help you manage your tasks and time.

5. Use Visual Reminders

Visual cues can be a game-changer when managing ADHD. Bright sticky notes, color-coded tasks, and visual task boards are just a few examples.

These visual aids act as constant reminders of your tasks, helping to keep your focus on your priorities and reducing the chance of forgetfulness.

6. Make Mindfulness a Habit

Mindfulness is the practice of being fully present, engaged in the moment. It’s a skill that can be cultivated and can be particularly beneficial for ADHD management.

Meditation, a form of mindfulness practice, can help train your mind to dismiss distractions and improve your concentration. Even a few minutes a day can yield noticeable improvements over time. For beginners, check out Morning Meditation for Beginners: How to Get Started

There are also numerous apps and online resources to help guide you through mindfulness and meditation practices. Here’re 7 best meditation apps recommended by a wellness coach.

7. Reach Out for Support and Help

You’re not alone in your ADHD journey. Connect with others who have similar experiences through online communities and support groups. It can be comforting to know that others understand your struggles.

Share your experiences and challenges with supportive friends, family, and colleagues. Their understanding and support can be an important source of strength.

Professional help, such as cognitive-behavioral therapy (CBT),^[6] can be instrumental in providing strategies to manage your ADHD symptoms more effectively.

If you’re considering medication, consult with a healthcare professional to understand the options that would best suit your needs.

ADHD can be challenging, but with a network of support and the right strategies, you can sharpen your focus and achieve your goals.

Final Thoughts

ADHD doesn’t define you or your potential for success. It’s a part of who you are, but it’s not the sum total of your abilities. With the right techniques and strategies, you can enhance your focus and productivity.

The journey may be a little different for you. It might require more intentionality, more breaks, more reminders. But that’s okay. Because these strategies aren’t just about managing ADHD. They’re about understanding and embracing how you function at your best.

The key is persistence and understanding that progress, not perfection, is the goal.

How to Focus with ADHD

7 Actions

Design a Distraction-Free Workspace: Tidy up your desk, reduce noise with the help of noise-cancelling headphones or white noise machines, and turn off unnecessary mobile notifications.

Stick to a Consistent Routine: Create and maintain a daily schedule that includes regular breaks to prevent burnout.

Prioritize Self-Care: Ensure a good sleep schedule, incorporate regular physical activity into your routine, and eat a balanced diet for sustained energy.

Learn to Manage Tasks and Time Effectively: Break down tasks into manageable parts, prioritize tasks with to-do lists, and try techniques like time-blocking and the Pomodoro method.

Use Visual Aids: Implement visual reminders such as sticky notes, color-coding tasks, or using a task board to stay focused on priorities.

Practice Mindfulness and Meditation: Start a regular mindfulness or meditation practice, even if it’s just a few minutes each day, to improve focus and concentration.

Seek Support and Professional Help: Share your experiences with friends, family, and join support groups or online communities. Consider cognitive-behavioral therapy or discussing medication options with a healthcare professional.

Featured photo credit: Austin Distel via unsplash.com

Reference

[1]	^	National Institute of Mental Health: Attention-Deficit/Hyperactivity Disorder
[2]	^	National Institute of Mental Health: Attention-Deficit/Hyperactivity Disorder (ADHD)
[3]	^	Harvard Health Publishing: Sharpen thinking skills with a better night’s sleep
[4]	^	Borderline Personal Disord Emot Dysregul.: Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder
[5]	^	NHS: ADHD & Diet
[6]	^	American Psychological Association: What is Cognitive Behavioral Therapy?

The post How to Focus With ADHD: 7 Practical Strategies appeared first on Lifehack.