6 Signs You're Easily Distracted and How To Improve Your Focus


In today's world, it seems like everyone is easily distracted. There are so many things going on around us that it can be hard to focus on one task for a long period of time.

Distractions are anything that pulls our attention away from what we are trying to focus on. These annoying distractions can break our concentration and make it difficult to get work done.

By determining the triggers that cause distractions and finding ways to eliminate those triggers, you can work towards an environment that is more conducive to productivity.

There are two types of distractions

External distractions like phone notifications are usually easier to eliminate than internal ones, but both can be detrimental to productivity.

Internal distractions like a thought that pops into our head are a bit more difficult to control, but there are still things you can do to minimize them.

In order to eliminate distractions, we first have to determine what the triggers are. For example, a notification ding on your phone causes you to pick up the phone and check it, and then maybe you think you’ll check Facebook really quick and the next thing you know it’s been 30 minutes!

Or say you choose to work in the living room and the television is on in the background – you’ll catch yourself listening to or watching the tv without even realizing it.

While some distractions can be helpful in certain situations, such as taking a break from work to relieve stress, too much of it can lead to problems.

If you find that you're frequently getting lost in thought or having a hard time staying organized, it may be a sign that you're easily distracted.


1. You need to read a sentence multiple times to process it

If you find yourself having to re-read a sentence or paragraph multiple times in order to understand it, this may be a sign that you're easily distracted.

When we're constantly bombarded with information, our brain has a hard time focusing on one thing at a time. If you find yourself in this situation often, it may be helpful to try reading in a quiet place with few distractions.

2. You daydream often

Daydreaming is a normal part of life, but if it's preventing you from completing tasks or focusing on your goals, it may be a problem. If you find yourself daydreaming often, try to focus on the present moment and the task at hand.

3. You have trouble finishing tasks

If you find that you're constantly starting projects but never finishing them, that may be another sign that you're easily distracted. 

When constantly jumping from one task to another, it's difficult to focus on any one thing long enough to see it through to the end. If this sounds like you, try breaking down your projects into smaller goals that you can accomplish in a shorter period of time.

4. You forget things often

When we're constantly trying to keep track of information, our brains can get overloaded and start to forget things. If this sounds like you, try keeping a list of things to do or important information so that you can refer back to it later.

5. You’re always doing more than one thing at a time

While it's common to multitask, it's not actually focused or productive work. What we call multitasking is really just switching quickly between tasks, and it takes the brain time to adjust every single time we switch.

When we try to focus on too many things at once, our brain isn't able to give any one task the attention it deserves. If you find yourself in this situation, try focusing on one thing at a time and giving it your full attention. You might be pleasantly surprised with the results!

6. You’re constantly being interrupted 

If you feel like you can't get anything done because you're constantly being interrupted, that's definitely a sign that you're easily distracted.

It's important to set boundaries with others as well as yourself. Let coworkers, friends, and family know that you need uninterrupted work time in order to succeed. And be diligent with technology distractions - don't check emails and texts constantly. If this is a problem, try to find a way to work in a quiet environment where you won't be interrupted.



While there's nothing wrong with being easily distracted, it can be problematic if it's impacting your ability to get things done. By being aware of the signs that you're easily distracted, you can take steps to improve your focus and concentration.

There are some things you can do to help reduce distractions and improve your focus. For example, you can try creating a quiet environment when you need to concentrate on a task, working from a specific list of important tasks, limiting your exposure to potential distractions, and taking breaks regularly.


  • Mute your phone notifications and flip your phone over so you can’t see the screen

  • Turn off the television and put the remote in an out-of-the-way place

  • Keep snacks and water by your work area

  • Eat healthy meals during the day to prevent hungry-brain

  • Get plenty of sleep each night

  • Set “office hours” for yourself

  • Use a timer to work for dedicated periods of time

  • Use fun things you enjoy as an incentive for completing a period of dedicated work

  • Track what you spend your time on

  • Focus on one task at a time – multi-tasking often leads to distractions

  • Plan your day the night before so that you can get right to work in the morning

Related post: My 10 Best Planning Tips and Tricks.


The missing piece to the productivity puzzle is oftentimes clarity. Using a strategy like the ones shared above can be an excellent way to get clear on what “done” means to you, what goals and tasks are most important to you, and what your biggest distraction triggers are.

Try a new method out for a few weeks and see what the results are. You may need to try another method after that, or you may find that your productivity has already begun to improve.

Regardless of what method you choose to use, the most important thing is that it’s something that works for you and that you will stick with long-term.

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