Mind wandering again? Here’s how to reign it in when doing focused work.

• Improved ability to notice and correct distractions.
• Enhanced capacity for deep work and sustained focus.
• Increased self-compassion and reduced stress from distractions.
• Greater intentionality in how you use your attention.
• Ability to consciously observe and adjust habitual actions.

How to do it

1. Clear your environment of stimuli. Objects can catch your attention, trigger thoughts, and lead to mind-wandering.

• Example: Keep your workspace tidy. Remove items unrelated to your current task. If a book on your desk might catch your eye, move it out of view.

2. Schedule breaks. Your mind wanders more when it's tired. If you've been concentrating for a long time without a break, it will seek out distractions. Prevent this by scheduling fixed periods of rest.

• Example: Use a timer to work for 30 minutes, then break for 10. This will help keep your mind fresh.

3. Make time visible. Seeing the clock ticking down will constantly remind you of where you are and what you’re supposed to be doing.

• Example: Place your timer in view to see the remaining time for your work block or break. (Important: Do NOT use your smartphone as a timer.)

4. Keep a notepad within reach. Quickly jot down tasks or reminders that come to mind so you don't have to keep thinking about them.

• Example: If you remember a yoga class you forgot to add to your calendar, write it down on the notepad. Don’t try to hold it in your memory until you’re done. (Important: use a physical pen and paper, not an app.)

5. Keep a distraction list. Similar to the above, but more related to unimportant things your mind fixates on.

• Example: If you find yourself thinking about a YouTube video you watched this morning, write it down. Review the list after your work session to identify and minimize recurring distractions for next time.

6. Pay attention to involuntary bodily movements. Increase awareness of physical cues indicating distraction.

• Example: Notice if you start tapping your foot or fidgeting, as these movements can signal that your mind is wandering. (This may also mean you’re ready for a break.)

7. Be kind to yourself. Don't be hard on yourself when your mind wanders. The mind is doing what it always does. You're not trying to stop thoughts from happening. You're just trying to notice them more quickly once they do.

• Example: Gently refocus when your mind wanders without self-criticism. Understand that it’s natural.

Things to consider

Take smart breaks. Ensure they’re restorative and not spent scrolling social media.

Review and improve. Reflect on your distraction list after work to identify patterns and make changes to your environment or habits. Making one small change each session can lead to big improvements in your focus.

The bottom line

The majority of distractions you experience are internal, not external. Improving meta-awareness while doing focused work will make your efforts much more effective.