We live in a very distracted society. Constantly checking
our phones, browsing social media or engaging with information at our
fingertips that is coming at us 5 times greater than in the mid 80’s. It is no
wonder these interruptions break our concentration and derail productivity.
So we have chosen to highlight just ONE simple strategy to
beat distraction and maintain focus. If we list more, it is highly likely many
of you will be distracted after the first three, so just try to focus on this
one effective technique to help you manage those distractions and stay on task.
It is called the 10-minute rule.
The 10-minute rule works like this:
When you feel the urge to do something distracting, tell
yourself to wait 10 minutes
This rule creates a small, manageable delay that helps you
resist the temptation to give in to distractions immediately. Often, by the
time those 10 minutes have passed, the urge to check your phone or divert your
attention has subsided, and you can continue your task with renewed focus.
The beauty of the 10-minute rule lies in its simplicity.
Instead of trying to fight off distractions by force, you are simply postponing
them for a short time. This can be a surprisingly effective strategy because
distractions often feel urgent, but when you delay them, you realize they are
not as pressing as they initially seemed. Giving yourself a brief window of
time to continue focusing on your work helps you break the cycle of giving in
to distractions every time they arise.
Using this rule, you train your mind to tolerate those urges
without acting on them immediately. This builds your self-discipline and
strengthens your ability to focus for extended periods. Over time, you will
notice that your tolerance for distractions increases.
How to use the 10-minute rule to stay focused and use it to
your advantage:
When you feel the urge to check your phone, scroll social
media, or engage in any other distracting behaviour, pause for a moment.
Acknowledge the urge without giving in. Simply recognizing the impulse can make
it easier to resist.
Commit yourself: “I will wait 10 minutes before acting on
this distraction.”
- Eliminate the Distraction
Identify what is pulling you away from your task. Turn off
email notifications for 1 hour or if it is your phone, turn off notifications,
switch to Do Not Disturb mode, or simply place it screen-down to prevent
temptation. The less you see the distraction, the easier it will be to stay
focused.
- Focus on the Task at Hand
During these 10 minutes, fully direct your concentration to
your work. You might find that the urge to distract yourself starts to fade as
you engage more deeply.
Why the 10-minute rule works
The power of the 10-minute rule comes from the way it shifts
your relationship with distractions. Distractions are often most appealing
because they offer an immediate, quick escape from the work. However, by
delaying this immediate gratification for just 10 minutes, you break the habit
of giving in to these distractions and create a mental barrier that helps you
stay focused longer.
This technique works well because 10 minutes is short enough
to feel manageable but long enough to allow the initial urge to fade. It
teaches you that not every distraction needs to be acted upon immediately and
that you can regain control of your focus.
