Handling Distractions

Distractions are always the biggest threat to our success in situations, performances, and interactions. Distractions get in the way of what we are doing by taking us out of being present, blocking information, and keeping us from making appropriate responses. How we handle distractions determines what happens next and eventually how successful we can be in every experience.

The most disruptive distractions can be assigned to three categories: people, thoughts, or things. People become distractions when we focus on what they are doing or not doing rather than what we are doing. Our thoughts become distractions when we look for meanings, hold expectations, or are fearful. Distracting things include objects in a meeting room, crowds at an athletic competition, or a room that is too hot or cold.

To handle distractions quickly and effectively gently redirect focus to what is in front of you and can be done right now. Fighting with or trying to ignore distractions only guarantees the mind’s focus on them. Since the mind follows focus, redirecting focus automatically changes focus. For example, if your thoughts are on what you fear, you need only redirect focus to what you desire. When an object captures your focus, shift your view to the task before you and how you can do the task, which eliminates the distracting object from your focus.

By redirecting focus you handle distractions by instantaneously changing focus to what is informational and useful in an experience. When that new focus is on the people, thoughts, and things that lead to success, you are well on your way to effectively doing what you intended and making appropriate responses that will lead to success.

Air It Out - Use Your Breathing

Many people read books or attend seminars to learn how to manage their stress and reduce the negative stress responses. I use a simple technique with athletes that can be useful to anyone to get started in reducing anxiety and refocusing for an effective response. I use this technique daily and a starting place and always found it useful. Try it out and see how it works for you.

_________________________________________________________

No matter how frustrated, confused, or angry you are, you can change your mental state by airing it out! The more you focus on your feelings the more time and energy they consume, usually intensifying. A simple shift in focus can stop the momentum of feelings, allowing you to refocus on what you can do and doing it. This simple shift is accomplished using your breathing. Try this:

Take three deep breaths (diaphragm) and slowly exhale the air you have inhaled. As you exhale, listen to the air crossing your lips and feel the warmth it contains. By the third exhalation you will feel yourself calming and relaxing.

The combination of the focus on the breathing and the sound and temperature of the air will interrupt the fears, thoughts, and feelings coming from your mind. This simple interruption diverts your mind, giving you a moment to refocus and to better assess the current situation.

If after the three breaths the frustration, confusion, and anger continue to build something more may be needed. Remove yourself, take a time-out or take a walk, to interrupt your mental state. Find a quiet place and air it out again but longer, up to five minutes if needed. Take relaxed and comfortable breaths as you continue to keep your mind’s focus on the exhalations.

Continuing in a mental state of frustration, confusion and anger will not yield positive or sensible responses. Use the “airing it out” technique to create a state where you can regroup mentally and make choices and responses that will get a better result or resolution. With practice the technique gets easier and eventually becomes automatic. It is a simple and effective technique with a powerful effect.

Pages

Categories

Archives

Meta

Handling Distractions

Air It Out - Use Your Breathing