A Crash Course in Focus

This week, I was challenged to work through what sports psychologist Terry Orlick calls a "Distraction Control Plan."  This is what it looks like:

1. Make a list of the most common distractions, whatever prevents you from studying or getting homework done.
2. Identify your usual way of responding to these distractions.
3. If your response is taking you away from your work, brainstorm a new way of responding that will allow you to stay focused.
4. Create a positive word or phrase that will help you to refocus.

So first I brainstormed everything that distracts me while I do homework, then I brainstormed what I can do to help me not indulge those distractions.  Already I am practicing what I came up with.  First, I'm writing this blog in a quiet, remote corner where I'm not likely to be distracted by my family or my pets.  (I've learned it is nearly impossible to study around my cat who likes to come and sit on my textbooks while I'm reading, and my puppy who likes to chew on the corners of my folders.)  I will also close the Youtube tabs on this computer to eliminate that distraction.  There we go.

I've found that the best way to stay focused is to eliminate any possible distractions before I even get started. Now I'm not as tempted to get up and pet my cat or to click on the Youtube tab to watch a music video.  If the distractions aren't as easily accessible, I'm not as likely to get distracted in the first place.

Numbers one two and three on the list were helpful to get myself thinking about the things that distract me, and to become aware of when they're successful at it.  Number four though, might be the most helpful on the list.  This one comes in handy when I start feeling overwhelmed by the homework.  There are those pesky bad days where I feel so behind, when really I just need to take a breath and start tackling things one at a time.  This week I tried to brainstorm on what phrase I say to myself during those slow down moments.  One that I've always found to be helpful is something along the lines of, "If other people can do this, so can I."  For college, I could revise it to, "Less motivated people than me have graduated from college, so, so can I!"  A phrase like this helps me slow down, put things in perspective  and realize things aren't as bad as they seem.


Works Cited
Orlick, Terry. In Pursuit of Excellence. Champaign: Human Kinetics, 2008. Print.