Using Time Blocks to Stay Focused

Happy Thor’s Day!

Before I get distracted, I wanted to share a few ideas with you about avoiding distractions. :)

How often do you sit down to get something done and suddenly you’re checking your phone, scrolling, or answering a random email?

It happens to all of us.

The reason? Dopamine.

Every time we let ourselves entertain a distraction, even for something small, our brain gets a little hit of dopamine. It feels good in the moment, but it comes at a cost. Focus.

Studies show it can take anywhere from 7 to 23 minutes to refocus after a distraction.

That’s why a quick “just gonna check this real quick” can wreck your whole afternoon. Don’t even get me started on social media!

But time blocks help break the cycle.

Here’s how:

1. Choose one task.

2. Set a timer. Start with 5 or 10 minutes to get a feel for it. (If you’re an over-achiever, try not go more than 50 minutes. We all need a break sometimes.)

3. Focus only on that task until the timer goes off.

4. Take a short break, then start again.

Note: Time blocking can also work the other way. Wanna scroll? Set a 10 minute timer and go nuts! But when you’re done, be done.)

By staying locked in, you’re training your brain to get dopamine from finishing things instead of jumping between distractions.

A few focused blocks can accomplish more than an entire day of scattered work.

If you’d like a copy of an excel sheet I created and use everyday, let me know and I’ll shoot you a copy. It’s been very helpful for me.

What deserves your full attention to today?

I’d love to hear about it.

Yours in Simplicity,

-Jimmy