The joy of holiday relaxation often contrasts sharply with the struggle of getting back on track: you start a task, but within 5 minutes you find yourself at the fridge, then snacking while scrolling through Instagram, maybe checking out YouTube, and before you know it, 2 hours have passed. Your work progress is slow, the book you wanted to read remains unopened, and exercise gets pushed off. You end up going to bed with guilt, hoping to wake up refreshed and ready to change.

What can you do about being easily distracted? If you've tried various time management techniques without success, this article offers a different perspective. By understanding yourself better, you can address the root causes of distraction, improve focus, and increase productivity through effective time management.

First, complete the following three tasks:

• Find a comfortable place to read, avoiding reading while walking.
• Turn off all social media and messaging notifications to ensure uninterrupted reading.
• Prepare a glass of water to stay hydrated and reduce the urge to visit the fridge.

Once you've done these, congratulations on entering "Do Not Disturb" mode. Let's find the time management method that suits you best!

Method 1: Identify the Sources of Distraction

The modern "phone" is a major cause of distraction. But why can some people stay focused while others struggle to resist the lure of their devices? When we feel discomfort with a task, social media likes and comments offer quick gratification, becoming the fastest way to escape reality.

"Distraction" is a signal to explore your inner feelings, reduce distractions, and focus on what matters most to become the person you aspire to be. Here’s how:

Identify the Most Distracting Situations

What are we avoiding? Identify the situations where you're most easily distracted, as these likely have the highest "discomfort" levels. For example, you might find yourself watching cute cat and dog videos while working on an important project, feeling more anxious as the deadline approaches.

Identify the situation and explore your feelings. You might realize you're capable of completing the project but anxious about your boss's reaction. Recognizing the root cause of distraction helps you invest your focus in completing the task, reducing the impact of uncontrollable factors.

Reassign Meaning to Tasks

Discovering the situations where you're most distracted is the first step in effective time management. Notice when you tend to mindlessly scroll through your phone, and deliberately place it out of reach to reduce external temptations. You can also add fun or interesting elements to tasks to lower resistance.

If you can't avoid a long meeting, use it to observe everyone's distraction habits (watching colleagues yawn discreetly can be amusing). Make small agreements with yourself: find three useful points in the meeting, and reward yourself with a snack afterward. Even for tasks you dislike, reframe them with a playful mindset to reduce discomfort.

Method 2: Align Time Management with Your Values

Maybe you've tried various time management methods to boost productivity but found them ineffective, leaving you feeling busy but unproductive. Productivity is not just about "doing more" but "intentionally doing the right things with motivation."

There's no universal best time management method. Only by finding a method that aligns with your values can you genuinely improve productivity and create the life you want. If you need alone time but fill your schedule with meaningless social gatherings to avoid saying no, you'll end up unable to focus on what matters, creating a vicious cycle.

Reserve Time for Your Interests

Have you ever calculated how much time you spend on things you love each week? In a busy life, "interests" are often the first to be sacrificed. We think, "I'll take a painting class when I have time" or "I'll call home when I'm free," but these rarely happen.

Filter out tasks you dislike or find meaningless. Letting go of irrelevant tasks is the first step to increasing efficiency. Conversely, include interests in your to-do list, deliberately setting aside time for things you love or spending time with important family and friends. Life isn't always smooth and joyful, so reserve time for yourself to ensure each day has a small highlight.

Assign Long-Term Value to To-Dos

The basic function of a to-do list is "remember to complete tasks," but the more important aspect is considering the meaning behind each task. For example, the to-do list item "exercise for 40 minutes three times a week" has the long-term value of "becoming healthier."

Completing each task is not just about achieving a "done" status but moving a step closer to the person you want to become. Reflect on the reasons behind procrastination and cancellations to determine whether to eliminate these tasks. A shorter list means doing things better and more joyfully!

Method 3: Essential for Productivity: Relax, Exercise, Sleep Well

To perform better, you might fill every gap with work to increase output. However, the brain, like a rubber band, becomes tired with overuse. Proper relaxation is the best way to care for your brain, enhancing productivity and focus. How can you relax your brain effectively? The answer is definitely not "scrolling through your phone." Consider these three activities:

Plan "Waste Time" Strategically

Proper relaxation allows a busy brain to pause, but the quality of relaxation matters. Binge-watching a show while feeling guilty and debating whether to get up and do something productive leads to more conflict. Pursuing efficiency excessively causes severe anxiety. You deserve to relax as much as you work hard. Schedule "waste time" in your to-do list to rest without affecting other tasks, so you can relax without guilt!

Exercise to Boost Your Brain

Exercise benefits your health and is an excellent brain supplement! Neuroscience confirms that a 20-minute walk helps reduce anxiety and increase resilience. Walking or running also stimulates the brain to produce dopamine, the happiness hormone, reducing distraction naturally. Moving your body upgrades your brain’s focus and memory.

The father of medicine, Hippocrates, said: "If you are in a bad mood, go for a walk. If you still feel down, go for another walk."¹

Sleep Well

Long working hours do not equate to high efficiency. Instead of staying up late, sleep well! Japanese creative director Morihiro Harano shares one of the "seven principles for creative success" in his book Creative Superpowers (not official translation): "Sleep!"

Deep sleep includes the Rapid Eye Movement (REM) phase, during which the brain integrates the day's information, breaking the daily routine's pattern. Only by sleeping well can your brain assist in generating more creativity and enhancing productivity.

Good sleep is rest and a habit to be maintained. Practice going to bed at a fixed time, avoid using 3C devices before bed, and establish a bedtime ritual. Simple sleep management techniques help you sleep better, ready to face a day full of ideas and energy!

You alone know what kind of life you want. There’s no need to chase someone else's definition of "perfect." We believe everyone has unique values within them. Honestly acknowledging them allows your heart to guide you, with tools to help achieve your goals. The new year might not be perfect, but we hope to accompany you in staying true to yourself and designing a unique, ideal life!

Worth to Read

1. Nir Eyal, Julie Li Indistractable: How to Control Your Attention and Choose Your Life
2. Chris Bailey Hyperfocus: How to Be More Productive in a World of Distraction
3. Anders Hansen HJÄRNSTARK: Hur motion och träning stärker din hjärna