Distraction at work: a psychological view
If your work, like mine, depends on finding undisturbed time for deep focus and creative thinking, you’ll be familiar with distraction. But most people misunderstand what distraction really is – and clearing up that confusion is an essential first step to any lasting solution. Instinctively, we divide sources of distraction into two categories. First, temptations: when you’re grappling with a tough creative challenge, wandering over to social media can seem irresistibly alluring. Then, interruptions: co-workers asking questions, emails popping up, or the construction site near my home office where workers compete, so far as I can tell, to hit pieces of metal with hammers as loudly as they possibly can. However, when we think in terms of temptations and interruptions, we’re defining the problem as coming from the outside – and we try to shut them out with website blockers or noise-cancelling headphones. But there’s a reason such methods never work very well. The real culprit isn’t external irritations, but rather an internal urge to be distracted, to avoid focusing on what matters most.
Nobody diagnosed this problem as brilliantly as Friedrich Nietzsche, the 19th-century German philosopher who argued that we seek out distractions in order to stay mentally busy, so we can avoid facing up to the big questions – like whether we’re living genuinely meaningful lives. We tweet and click away because “when we are alone and quiet, we fear that something will be whispered into our ear.” Worse still, even work that feels productive can really be a form of distraction, if it keeps us from addressing what’s most important. “…we labour at our daily work more ardently and thoughtlessly than is necessary,” Nietzsche wrote.
Another explanation, underscored by psychological research, is that we’re desperate for a sense of autonomy, of being in charge. Consequently, we rail against anything we feel we’ve been ordered to do – even if it’s ourselves who gave that order. And so you decide in advance to spend Wednesday morning on your business plan, but when Wednesday comes, you rise up against the taskmaster who gave that command, and start scrolling through Snapchat instead. Congratulations, you’re a rebel – but unfortunately it’s your own goals you’re undermining.
Happily, when you see distraction for what it really is, you’re much better equipped to fight it. All the same, watch out for the inner urge, and when it arises, don’t try to squash it. Just sit with it, breathe, and let it dissipate. Remember, too, that you don’t need to ‘feel up for it today’ in order to do important work. Instead, let yourself feel like you’d rather be doing something else, and at the same time, do the work: Open the laptop, make the phone call, type another sentence.