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Stay on Task And Reduce Homework Distractions

• May 12, 2020

For students, the ability to reduce homework distractions is not always easy. Many parents wonder how to help a child who can’t seem to concentrate on his or her school assignments.

Many kids see homework as tedious or boring, so it’s easy to understand why they often become off-task.

How can parents help to reduce homework distractions? It starts with understanding where these distractions are coming from.

Why Are Children Distracted?

Children often don’t understand why homework is important or that there are consequences for not doing it. However, in most cases, students simply lack the experience and self-control to stay on-task.

The “home” setting of homework can be a major source of homework distractions. It’s filled with toys, internet access, and family members doing their own things. With all these homework distractions happening around them, children can find it hard to sit down and tackle homework in an effective way.

What Other Problems Cause Distraction?

Other issues can cause children to lose concentration. Stress, frustration, and simply not understanding the material can have a big impact on a student’s ability to concentrate, as well as his or her ability to master the material being taught in class.

How To Help Your Child Focus On Homework And Reduce Homework Distractions:

If you’re a parent with a child who needs some help staying on-task, try these tips to reduce homework distractions:

1. Schedule Small Breaks

It’s important to give your child enough breaks so that he or she doesn’t get overly frustrated, bored, or start drifting away from the material. Take a 5-10 minute break every 20 to 30 minutes. These small “brain breaks” will help your child refresh his or her mind and return to the material more invigorated. Take a short walk to help get rid of any extra energy so your child will be ready to get back down to work.

2. Create a Learning Space

Having a space to work is crucial for homework and studying. Ideally, this space should be used be for homework only, but that may not always be practical depending on the space you have in your home. The most important thing that is this space remains distraction-free and has all the supplies your child needs to work (like pencils and paper). A good study space – also known as a study studio – can have a great impact on helping your child concentrate more effectively on his or her homework.

3. Help When Needed

It’s perfectly acceptable for parents to work with their kids—especially at a young age—when it comes time to do homework and study. Just make sure you are encouraging your child to find the answers to questions him or herself, and not doing the work for your child yourself . Work together, but work toward self-management so your child gets stronger each time.

4. Have a Homework Plan

Approach each homework session with a plan of attack. Help your child make a checklist and stick to it. Include what homework assignments your child has each night and any extra materials needed. Creating structure can be extremely helpful to students. It can also help you make sure your child has what he or she needs for each homework session and keep track of how your child is spending his or her time.

5. Mix Up Subjects

A major factor in distraction is often boredom. A good way to combat that boredom is to switch subject focus every so often. Mixing it up can help keep the mind engaged and focused. If your child has hit his or her limit with math, switch to another assignment. Come back to any unfinished homework questions later and tackle them with a clearer mind.

6. Offer Rewards

If your child just doesn’t want to complete his or her homework, offer him or her a little incentive for getting tasks accomplished. This doesn’t need to be a big reward. A small treat or a trip to the park can be enough to motivate your child to complete his or her homework and move onto other exciting activities.

Concentration is Key!

Concentration and focus are not the easiest techniques for students to master, especially when it comes to homework. However, with these tips you can teach your child how to become better at concentrating on his or her homework. Once your child develops better concentration and homework skills, it’s easy to become an even better student.

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Distracted by Technology: Focusing Attention on Homework

By Michael Howard

Does your child stay up all night doing homework ? Is he or she often texting or online while doing homework or studying? Is it possible for students to study and do their homework effectively while being distracted by technology? Is focusing attention on homework really all that important? It’s just homework, right? 

Welcome to the 21st century. A world filled with distractions every where you turn. How is it even possible to get homework done at all, let alone focus on doing homework without being distracted by a wide variety of electronic gadgets. Back in the not so distant past, you might have heard a kid saying "It doesn't matter if I have the TV on while I do my homework. It's not like I'm studying for a test." Today, it's a bit more complicated as students and their smart phones are inseparable. What might at first glance seem harmelss, doing homework or studying while watching TV, texting or checking social media can actually impair learning the material as well as lower test scores. Research has shown that it's one of the worst study habits a student can develop.

Is There an App For That ?

With nearly everyone over the age of 10 having a cell phone and access to the internet these days, it's quite common to find students dividing their attention between texting, checking social media websites and surfing the internet while doing homework and studying for exams. Given that text messaging is the way many students communicate with each other, it's not easy for parents to explain to them that when it's time to do homework or study for an exam it's necessary to turn their phone off.

In all likelihood, they will argue about this as s tudents of all ages seem to have a misconception that they can pay attention to more than one thing at a time and that multitasking is an effective way to do homework or study for a test. How are you, their parent, going to respond? With research. In this blog post, w e reviewed the most up to date research that we could find on the subject of multitasking to give parents a better understanding of what it takes to be a successful student.

What Does Research Show About Studying While Distracted by Technology?

In a study conducted by Dr. Larry Rosen, a psychology professor at California State University - Dominguez Hills, students were observed studying for a 15 minute period where they were told to "study something important.” He found was that students generally started to lose focus after about three minutes. On average "students only spent about 65 percent of the observation period actually studying." That’s not exactly what you might consider “quality” studying time.

Dr. Rosen did another study where he surveyed high school students and asked them how often they switch from studying to doing something related to technology such as checking email, Facebook, texting or watching TV. Across all grade levels, 80% of students reported that they switch between studying and technology somewhat often to very often. Rosen calls this “Continuous Partial Attention,” meaning that most of the time, students are not focused on studying but rather are moving their attention back and forth between studying and various forms of technology. As you might expect, students who were the most distracted generally had the most windows open on their computers. Students who were less distracted had higher GPAs than students who switched back and forth fairly often and those who regularly check Facebook or text messages. Students who had strategies for studying also had higher GPAs according to Rosen’s findings.

Rosen explains, “Young people’s technology use is really about quelling anxiety...they don’t want to miss out or to be the last person to hear some news (or like or comment about a post online).” One of the major problems with texting and posting on Facebook and other social media sites while in class and/or studying, is that "they draw on the same mental resources—using language, parsing meaning—demanded by schoolwork." Ultimately, he concludes, if we want students to learn and perform at their best, smart phones and other online distractions must be managed.

Can Doing Homework While Distracted by Technology Affect Test Scores?

In another study of 8-18 year old students done by the Kaiser Family Foundation, nearly one third of the students surveyed confessed that when they were doing homework, they were also watching TV, texting, or listening to music. Victoria Rideout, the lead author of the study, warns parents about the dangers of media multitasking. This concern is distinct from worrying about how much kids are online or how much kids are media multitasking overall. “It’s multitasking while learning that has the biggest potential downside,”she says.

If a student is focused when doing their homework, they actually retain more of the information when it comes time to take a test on the same subject matter. It's like studying for the test little by little and absorbing the information in small chunks. The strategy of ‘chunking’ bits of information has been shown to be the most effective way to learn larger amounts of information and is a useful test prep strategy. If a student does her homework while multitasking, that will result in less information being retained and therefore  more time will be required for test preparation in order to achieve the same result. Compounding matters, if homework is done while multitasking in an introductory class, it will be more difficult to build on that “shaky foundation of knowledge” in the more advanced class the next semester.

Dr. David Meyer, a psychology professor at the University of Michigan observed that “under most conditions, the brain simply cannot do two complex tasks at the same time. Listening to a lecture while texting, or doing homework and being on Facebook—each of these tasks is very demanding, and each of them uses the same area of the brain, the prefrontal cortex." Most students incorrectly believe that they can perform two challenging tasks at the same time, according to Meyer. They may like to do it, they may even be addicted to it, but there’s no getting around the fact that it’s far better to focus on one task from start to finish.”

Quick Test for Students to Determine if Multitasking Impacts Performance

Here’s a fun, 3 minute test that you can do along with your kids to demonstrate if multitasking impacts performance (and the time it takes to complete homework).  Taking this simple test will allow students to see for themselves if multitasking could potentially be affecting their studying.

http://davecrenshaw.com/multitasking-example/

Top 3 Negative Outcomes of Studying While Being Distracted by Technology

According to an article by Annie Murphy Paul , research has shown that there are various negative outcomes that result from students multitasking while doing homework. Paul describes the top 3 negative outcomes. "First, the assignment takes longer to complete, because of the time spent on distracting activities and because, upon returning to the assignment, the student has to re-familiarize himself with the material.” Second, the mental fatigue caused by repeatedly dropping and picking up a mental thread leads to more mistakes. “Third, students’ subsequent memory of what they’re working on will be impaired if their attention is divided.” Paul explains, “The moment of encoding information is what matters most for retention, and dozens of laboratory studies have demonstrated that when our attention is divided during encoding, we remember that piece of information less well—or not at all."

Paul goes on to write, "Finally, researchers have found that media multitasking while learning is correlated with lower grades. In Rosen’s study (discussed above), students who used Facebook during the 15-minute observation period had lower grade-point averages than those who didn’t go on the site. In addition, two recent studies by Reynol Junco , a faculty associate at Harvard’s Berkan Center for Internet & Society , found that texting and using Facebook—in class and while doing homework—were negatively correlated with college students’ GPAs."

In conclusion, the evidence is overwhelming. Studying or doing homework while sitting in front of the TV, using social media or texting, makes it more difficult to learn and retain the information, increases the time it takes to complete homework, and may ultimately result in lower test scores.

Is your child attached to his smart phone or other electronic gadgets? If so, and grades are suffering, it might be time to take action. Are you ready to help your child  break the multitasking habit, learn to focus attention on homework and get on the path to academic success?

How Parents Can Help Children Manage Distractions While Studying

Teach your child to take technology breaks to separate doing homework from using technology. Here's the strategy: After your child has worked on his homework without interruption for 15 minutes, he is then allowed a technology break for 2-3 minutes to text and post to social media. When the break time is up, you instruct him to turn off his electronic devices for another 15 minutes of doing homework or studying. Students can extend their working time to 20, 30 or 45 minutes and perhaps extend their technology break time to 5-7 minutes. If your child complains that the technology break time is too short, you can let him know that when he is finished with his homework, he can use technology for as long as he wants (or whatever amount of time you say is ok).

Would you like to cut your child's homework time in half?

If so, click below to download our free guide to "Cutting Homework Time in Half."  You might also want to contact us to see if Executive Function coaching can help your child with focusing attention on homework .

Photo credit: Gitte Laasby

Attribution: A much more detailed discussion of some of these studies can be found in Slate Magazine (May 3, 2013) by Annie Murphy Paul , a fellow at the New America Foundation and author of the book Brilliant: The Science of How We Get Smarter.

Michael Howard is the Director of Marketing for Beyond BookSmart. He joined the company in 2012 and works remotely from Los Angeles. He is responsible for researching and developing marketing strategies, marketing materials, updating and optimizing the company website, social media, and search engine optimization. Michael earned his BA in Psychology from the University of Illinois at Urbana-Champaign and his MS in Industrial/Organizational Psychology from Lamar University .

About the Author

Michael howard.

Michael Howard is the Lead Marketing Strategist for Beyond BookSmart. He joined the company in 2012 and works remotely from Los Angeles. He is responsible for researching and developing marketing strategies, marketing materials, updating and optimizing the company website, social media, and search engine optimization. Michael is also involved with researching and recruiting potential candidates for employment. Michael earned his BA in Psychology from the University of Illinois, Champaign and his MS in Industrial/Organizational Psychology from Lamar University.

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Homework anxiety: Why it happens and how to help

By Gail Belsky

Expert reviewed by Jerome Schultz, PhD

Quick tips to help kids with homework anxiety

Quick tip 1, try self-calming strategies..

Try some deep breathing, gentle stretching, or a short walk before starting homework. These strategies can help reset the mind and relieve anxiety. 

Quick tip 2

Set a time limit..

Give kids a set amount of time for homework to help it feel more manageable. Try using the “10-minute rule” that many schools use — that’s 10 minutes of homework per grade level. And let kids know it’s OK to stop working for the night.

Quick tip 3

Cut out distractions..

Have kids do homework in a quiet area. Turn off the TV, silence cell phones, and, if possible, limit people coming and going in the room or around the space.

Quick tip 4

Start with the easiest task..

Try having kids do the easiest, quickest assignments first. That way, they’ll feel good about getting a task done — and may be less anxious about the rest of the homework.

Quick tip 5

Use a calm voice..

When kids feel anxious about homework, they might get angry, yell, or cry. Avoid matching their tone of voice. Take a deep breath and keep your voice steady and calm. Let them know you’re there for them. 

Sometimes kids just don’t want to do homework. They complain, procrastinate, or rush through the work so they can do something fun. But for other kids, it’s not so simple. Homework may actually give them anxiety.

It’s not always easy to know when kids have homework anxiety. Some kids may share what they’re feeling when you ask. But others can’t yet identify what they’re feeling, or they're not willing to talk about it.

Homework anxiety often starts in early grade school. It can affect any child. But it’s an especially big issue for kids who are struggling in school. They may think they can’t do the work. Or they may not have the right support to get it done. 

Keep in mind that some kids may seem anxious about homework but are actually anxious about something else. That’s why it’s important to keep track of when kids get anxious and what they were doing right before. The more you notice what’s happening, the better you can help.

Dive deeper

What homework anxiety looks like.

Kids with homework anxiety might:

Find excuses to avoid homework

Lie about homework being done

Get consistently angry about homework

Be moody or grumpy after school

Complain about not feeling well after school or before homework time

Cry easily or seem overly sensitive

Be afraid of making even small mistakes

Shut down and not want to talk after school

Say “I can’t do it!” before even trying

Learn about other homework challenges kids might be facing . 

Why kids get homework anxiety

Kids with homework anxiety are often struggling with a specific skill. They might worry about falling behind their classmates. But there are other factors that cause homework anxiety: 

Test prep: Homework that helps kids prepare for a test makes it sound very important. This can raise stress levels.

Perfectionism: Some kids who do really well in a subject may worry that their work “won’t be good enough.”

Trouble managing emotions: For kids who easily get flooded by emotions, homework can be a trigger for anxiety. 

Too much homework: Sometimes kids are anxious because they have more work than they can handle.

Use this list to see if kids might have too much homework .

When kids are having homework anxiety, families, educators, and health care providers should work together to understand what’s happening. Start by sharing notes on what you’re seeing and look for patterns . By working together, you’ll develop a clearer sense of what’s going on and how to help.

Parents and caregivers: Start by asking questions to get your child to open up about school . But if kids are struggling with the work itself, they may not want to tell you. You’ll need to talk with your child’s teacher to get insight into what’s happening in school and find out if your child needs help in a specific area.

Explore related topics

Spark & Stitch Institute

Homework vs. YouTube: Tips for Reducing Distractions

As more and more homework goes online, students are tasked with a daunting task: How do I focus on the assignment and resist the allure of unrelated YouTube videos, social media posts, and other digital distractions? (I emphasize unrelated because some assignments ask students to draw on YouTube and other digital resources for learning).

Your son isn’t the only one struggling with this task. In a recent study, Dr. Larry Rosen at Stanford University found that middle and high school students are only able to stay on task for three minutes on average before being distracted (the main distractors being information from phones and computers).

We’ve written before about why this particular form of self-regulation is a Herculean task for many kids. That said, learning how to focus amidst potential digital distractions is a critical skill for 21st century students. We already shared  ways to decrease digital distractions and boost productivity . Here are some additional tips that get a bit more specific about homework:

Create a system:

• Talk about the brain. Young people tend to have a wildly inflated idea of how many things they can do well at once. Explain to your child that their seeking brain can trip them up while doing homework and review the costs of multitasking .
• Be positive. Reinforce that social media and other digital entertainment can be a really positive thing. The goal is just to make sure it doesn’t interfere with learning. Brain-based study habits can help!
• Be realistic. Start with about 15 minutes of focused attention followed by a brain break like walking around the room or closing eyes and resting for a bit.
• Set goals. Make clear and attainable study goals for each focused attention session.
• Try tech breaks. There is nothing wrong with a brain break being a “tech break.” This might reduce your child’s anxiety around being socially unplugged for an entire evening of homework. For example, 20 minutes of focused attention followed by two minutes of texting or watching a YouTube video. Set alarms at first to get in this habit.
• Increase focus. Try increasing focused attention over time – though the realistic max is about a half hour before a short brain break is probably necessary for most teens.
• Off and away. During focused study sessions, close all unrelated media and keep phones off and away. Don’t forget to disable cues (pings, buzzes, and pop-ups).

Monitor the system:

Every child is different. Especially as your child gets older, involve them in monitoring his or her own study habits – what is working? What isn’t?

• Use tracking software or search history together after study sessions – how often was your child distracted? Young people are often surprised at just how far from the assignment they wander – and how often.
• Are “tech breaks” working? Or are they impossible to keep to 2 minutes? If a tech break is more of a struggle than a relief – then perhaps “off and away” until homework is completely done makes more sense.
• Ask your child to reflect on how difficult it is to resist checking YouTube or Twitter. If resistance is feeling distracting in and of itself, try browser add-ons like “stay focused” or apps like “self-control” that block certain Web sites for you.

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How to Focus After 4: Defying Homework Distractions

What do essential oils, a quick run in the woods, and staples in the wall all have in common they’re all tried-and-true focus strategies recommended by additude readers with children who are easily distracted from their homework..

Recommended Focus Fixes

We asked ADDitude readers to share their best tricks for keeping easily distracted children focused on schoolwork. Here's what you said!

Exercise As a Natural Cure

"We have her put her pencil down and run around the house three times! This not only gets the energy out, but it is so silly it usually gets the grumpies out, too, and she can refocus long enough to get her work done." –Nancy J. McMillin

Create Visual Schedules

"My 4-year-old with ADHD responds really well to laminated picture schedules . He loves using an erasable marker to check things off once he's finished them, and will work extra hard to finish all of them himself without being reminded. The marker gives him the control, and the pictures are his own personal reminders of what needs to be done." –ThisPlaceIsNowAHome

[ Free Download: Top 5 Homework Frustrations — and Fixes for Each ]

Get Creative at School

"My son's teacher let's him pull staples out of the wall. It's been working so well she had to go around the room and put in more staples for him to pull out." –Mandy

Is She Overwhelmed?

"For my daughter's homework pages , I put them in a folder that I cut into three flaps. When we do the homework, we open one flap at a time so she can focus on just a couple questions at a time and not be distracted by the rest of the work." –Laura Patalon

Try Essential Oils

"I use lavender oil behind his ears to calm him and then peppermint oil in a diffuser to help him focus! Works like a charm." —Autumn Hartley

Recruit Furry Friends

"Our daughter loves her stuffed animals . So my husband and I use them to help her keep on track. They 'talk' and 'motivate' her, and we use them as 'students' for asking questions on her homework. She makes them answer, but obviously it is really our daughter doing the work! She loves it and it keeps her engaged and on track!" –Juli Agacinski Wiseman

[ The ADHD Homework System We Swear By ]

Use Gentle, Frequent Reminders

"If he is getting distracted or off-task, I stop, put my hand on his shoulder, and ask 'What's your job?' I think the combination of a calm touch and getting him to engage his executive skills are what helps to bring him back to the job at hand." –Laura

Try the Post-It Game

"We use strategically placed Post-It notes to remind my son of his morning and evening tasks . He hands in the Post-It notes when the tasks are complete." –Gib

Give Her Something to Chew On

"Our twins do much better at staying on task when they have something to chew on. We've got a big collection of chewy necklaces, bracelets, even teething rings!" –SixSeconds

Bounce Out the Stress

"My son jumps on his mini trampoline before sitting down to work." –Amie Smith

[ Scripts to End Every Homework Fight ]

Homework & Studying: Read These Next

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Is Homework Getting Harder, Or Are Distractions Getting Worse?

According to a recent proprietary study by Narbis ; a technology company dedicated to helping to enhance attention and concentration. A majority of parents —63 percent— report that their children’s homework is a source of household stress and frustration. This often becomes more noticeable as a child changes grades and starts to meet new challenges and expectations. To any parent of a child especially during this age of smartphones, this news will come with a little shock and much consternation.

Texting and its impact on homework has been studied ?

It’s something almost all kids do. When we’re defending the practice we call it “multitasking.” How bad could it really be?

Pretty bad, according to a recent study that found the mere presence of a smartphone reduces a person’s ability to focus. In the study, undergraduates asked to leave their phones in another room did better on Cognitive tests than those who were asked to silence their phones and leave them face down on their desk or in a bag.

This is just one behavior that can add to stress levels at homework time.

Eliminating stress, frustration, and pain in all its forms have been a constant goal driving many great innovations and modern advancements. Homework is supposed to be aiding our children’s development and enabling enlightenment, knowledge, and life skills. Not driving a wedge through the family fabric by adding more stress and frustration. Is harder homework the reason for household stress? 

Do parents value their children’s education less now than they did in the past? If you ask any parent, they would say their children’s education is even more important now than ever before. Rather; as Narbis has endeavored to quantify in their recent survey, frustration mounts over the length of time needed to complete homework, projects and the need for parents to constantly redirect their children to stay on task.

Narbis surveyed 782 parents across the US. They found that, contrary to the notion that kids today have too much homework, more than half of the parents surveyed believe that children themselves are adding hours to their weekly homework burden because of distractions and lack of focus.  Over 80 percent of parents report their child having homework struggles. 52 percent of all parents surveyed think their child struggles with an inability to focus and 43 percent of all parents surveyed think there are too many distractions for their child during homework time.  With regard to the question, is there too much homework? Educational researchers have their say. According to Brian Gill, a senior social scientist at the Rand Corporation, there is no evidence that kids are doing more homework than they did before.

In total, 88 percent of parents think their child has a tendency to be easily distracted while doing homework, 34 percent of parents polled think their child is constantly distracted and 54 percent think their child is sometimes distracted while doing homework. 

It’s easy to report on time wasted by distractions during homework but the scale of time wasted is alarming when plotted out against an average school day. 57 percent of parents report their child is spending between 30 minutes and 2 or more hours on distractions during homework. Those are distractions outside the time that it takes to actually accomplish the homework task. Which is of course time away from other family activities. Typical children aged 6-12 have about 6 hours between the end of a school day at 3 pm and a 9 pm bedtime. For an unfortunate 4 percent of respondents, 2 or more hours per day or ⅓ of possible family time after school is essentially wasted by distractions. Over a 180 day school year children can be wasting anywhere from 90 to 360 hours, on distractions. 

Technology has streamlined homework completion, to be sure: students now have far greater access to information than ever before. School reports that once required a trip to the local library or digging through textbooks and encyclopedias can now be researched in a matter of clicks. This access to information and communication has come with a cost on focus and productivity. 

App alerts, messages, and notifications from friends, the latest memes and videos on Snapchat, TikTok, and social media platforms, games and the gamification of using phones, tablets, computers, and internet connected technology can all detract and distract from homework. And more often now than ever before, the same devices that are needed to complete the homework task; whether it’s using a calculator on the phone, typing a report on a computer or querying Siri/Google/Alexa for details of the American Revolution in 1776, are the ones with the most distractions. The same can apply to teenagers too. Before they know it, a notification inspired check up on the latest Instagram story, leads to sending the perfectly irreverently filtered Snapchat or two and that eats time —that lost productivity adds up fast. 

One common worry among parents of children who’ve shown a tendency to lose focus is that their young students may have a clinical problem like ADHD or a learning disability. Despite the noted distractedness in their households, more than three quarters (77 percent) of the Narbis survey respondents noted that their child has not had a professional diagnosis of ADD or ADHD. 

The number of distractions in homes do not seem to be diminishing any time soon. As a non-clinical device, Narbis is looking to support focus and attention in the home through neurofeedback. Wear Narbis 2 or 3 times a week for 30-minute sessions while reading or working on a computer, or doing homework, Narbis provides feedback instantly to alert the user recognize that they are being distracted, giving the cue to get back on task.  Find out if Narbis might be able to help your students focus and attention abilities here . 

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6 Tips to Prevent Digital Distractions During Homework Time

Digital distractions have influenced homework productivity even before the COVID-19 pandemic. This caused more schooling to be digitized and only increased awareness about the effects of technology and study habits. Parents and educators can create nourishing environments and enforce positive practices for engaged learning.

Digital Accessibility Interrupts Workflows

There are pros and cons to every technology. Access to phones, social media, or the internet offers instant gratification, making them enticing alternatives compared to a literature essay.

The digital world also encourages multitasking, making students feel capable of juggling activities instead of focusing. Instantly connecting to social media can disrupt lessons in other ways, such as inciting stress due to FOMO (“fear of missing out”).

Studies also highlight how the ability to concentrate has diminished due to readily available technologies. When observing students studying for 15 minutes, researchers noted that their subjects lost interest after the three-minute mark. Only around 65% of the dedicated study time was used for learning.

So, how can we mitigate digital distractions without students feeling punished or cut off from the world?

1.  Put Away Phones, With Notifications and Sound Off

This is one of the most classic distraction-free studying methods. The visual reminder to check Facebook or play a game disappears if the phone is hidden. This can be as simple as putting it in a drawer or a parent hiding it somewhere the student can’t find it.

Notifications and sounds must be turned off for this method to be effective. Even the slightest reminder of the phone’s existence could create a desire to scroll. Putting the phone away could also mean putting away other distracting tech like tablets, or selectively allowing some access so the student doesn’t feel overly disciplined.

2.  Ask If There’s an App for That

It sounds counterintuitive, but some apps help curb digital usage. Sometimes relying on pure willpower is not enough.

There are plenty of productivity apps that tackle different facets of the mind. Any of these could immediately benefit focus at study time, including:

• Apps like Forest. These gamify studying sessions by setting Pomodoro-style timers and giving rewards. Avoiding distractions helps your trees grow. This app’s specific bonus is that they contribute to planting more trees in real life , adding an incentive.
• Plugins like Stay Focused. Suppose your student spends a lot of time on distracting websites. In that case, they can be added to a directory that temporarily blocks them.
• Tools like Evernote. Introducing students to note-taking apps could help them organize while scratching a phone-usage itch. This requires self-restraint, but acknowledging the usefulness of apps creates a more accepting tone around digital tools. Suggest making to-do lists and action plans in these apps.
• Programs like Focus Writer. Developers create these programs to create minimalist interfaces, only showing what’s needed to accomplish your task.

Be open to learning as technology develops. Just because social media is a hindrance now doesn’t mean it will be in 10 years. Curriculums may even integrate these “distractions” with how they learn, due to the benefits of providing interactive educational resources . Ultimately, if you notice online distractions affecting students, be curious about digital solutions.

3.  Test Different Study Area Setups

Students need to determine the best environment to flourish. A parent may set more formal restrictions like social media agreements . If this is too restrictive, less-severe measures may be more persuasive. Periodic check-ins simulating a teacher walking around the classroom may instill a productive working environment, especially if they are intermittent and casual.

There are other ways to manipulate the environment to see how it helps minimize the desire for digital distractions:

• Play music depending on how much it distracts from work. Instrumental or upbeat music may foster a relaxing atmosphere.
• Create a clean, organized, and well-decorated desk so students don’t feel too overwhelmed to work.
• Make study spaces as separated or as integrated into other rooms as you deem necessary.
• Ensure your child’s bedroom is a calm and relaxing space for reading and homework.

4.  Satisfy Other Needs First

Sometimes wishing to rely on phones or social media is actually a different need manifesting itself . The student may be hungry, tired, or feeling down. If these needs are fulfilled, then the student may focus more easily. Play with adjusting the environment or creating new habits to allocate time for everything.

Implementing routines with breaks will give opportunities to cover all your bases. Habits will remind students when to snack or nap. Breaks will make students happy by engaging in play or going online. That way, no need is depleted during a studying session, preoccupying them.

You may choose to remind students to vary their homework schedule. Many teachers use online elements now, and encouraging the use of different study mediums can fulfill the need to be online. Encourage reading and hand-written note-taking for a time. Then, have them go online to watch videos, ask questions via classroom chats, or create team collaboration opportunities through discussion boards. These digital features can feel like breaks, providing technological engagement for learners.

5.  Keep Students Inspired by Creating a “Why”

It’s useful for adults to promote an inspirational mindset so students develop an innate drive to focus. Leaning on digital distractions is a habit humans have built as reliance on tech grows. Breaking this habit will be difficult to achieve, so exercising patience is crucial when trying to motivate students.

Point out how studying leads to less homework time in the long run if habits improve. It can lead to well-paying jobs if the student stays on top of their work. Rewards for completing tasks also suffice as goalposts. It can be a reminder they can have their phone when they finish work or something tangible, like a dessert.

Remind your students of their goals and why they’re achieving them . Holding this intention close can motivate students without much conscious thinking.

6.  Have an Accountability Coach or Buddy

Involving others will force students to prepare for accountability meetings. Accountability supplies competitive energy that is very motivating for certain types of learners. It can also allow students to connect, reinforcing their skills and ensuring they are on par with peers.

Accountability can take different forms as well. Parents can inspire children by leading by example. They can lock their own phones away while they work, as they complete chores, or just to participate alongside their student. This extra accountability makes the student feel less penalized for having digital distractions removed.

Unplugging for Success

As technology advanced, digital accessibility increased. This helps people stay in touch, access infinite knowledge, and engage with the world. However, this comes at a potential cost to our focus and productivity . Implementing whatever strategies work best for your students will take trial and error, but it’s required for healthy learning habits to develop in the digital age.

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Student Tips: Reducing Distractions at Home

May 5, 2020

Reduce Distractions while Studying at Home

Learning online can present a few challenges for students, mainly due to how distracting our home lives can be sometimes when we are trying to study. If you are finding it difficult to focus on your work while learning from home, here are a few suggestions to improve your focus and online learning experience.

Removing Electronic Distractions

You are probably tempted to keep your phone at your desk while studying and working on assignments. Keep it out of sight, put away your tablet, and stop checking social media while you are studying. Stay focused on what you have in front of you with as few electronic distractions as possible.

If you still find yourself opening new tabs and checking social media or the news, try downloading browser extensions such as StayFocusd to keep yourself in check.

Get a Still Background

It’s nice to see trees blowing in the wind, people walking their dogs down the street, and our kids playing in the living room; although they tend to distract us from what we are focusing on if they remain in our line of sight.

Take a second and look around the house for an open area against a wall that you can set your computer up against. A blank wall behind your monitor might seem a little boring, but a still background is less likely to take your attention away from your studies.

A noisy tv and loud cars driving down the street might interrupt your study sessions, but so can a silent home. Noises and sounds stand out even more in a near silent environment, easily stealing your attention away from what you are working on.

So, find yourself a pair of nice headphones and listen to a mellow playlist at a low volume or turn on the tv in another room to make abrupt noises stand out less.

Getting Prepared Ahead of Time

You are going to have a few moments where you get distracted by something outside of your control. You might get hungry, feel cold, or get restless sitting at your desk after a little while. Bring a snack to your desk, put on a hoodie, and try to go for a walk before sitting down to prevent these feelings from pulling you out of your focus.

Stop Creating Distractions

Sometimes we create our own distractions when we don’t feel motivated to study or complete assignments. We might start cleaning, browse social media, or focus on anything not school related. Despite what you might feel, you still need to learn new materials and work on assignments. So be sure to reward yourself with something you would like to do once you’ve finished studying for the day, such as playing games, seeing friends, or watching a movie.

You’ll look forward to getting your homework and studying done so you can get to something else fun or productive without relentless interruptions.

Keeping a Checklist

Take a few minutes to outline the assignments and quizzes you have for the week. Keeping a detailed list of everything will help you track of what to focus on first, and you can start working on assignments as you cover the topics in class. You’ll feel organized and satisfied checking everything off towards the end of the week.

Keeping a Clean Environment

A cluttered work environment sometimes gets the best of us, so be sure to keep your desk clear of empty mugs, scattered papers, and other items. A clean environment will motivate you more and distract you less than if you had to work with a messy desk.

Knowing what Keeps You from Studying

Use these tips to keep you focused while studying at home and remember that you know what takes your attention away from learning the most. Keep track of what distracts you so you can prepare for them the next time you sit down for your classes.

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How do I deal with managing screen time along with online homework?

If you're like me, you've recently attended your kid's back-to-school night and have made two disturbing discoveries. One, your kid's math classroom smells like old socks. And two, a good amount of schoolwork this year, from homework to group projects, will be on the computer. Managing all that screen time, when your kid's world already feels way too screen-y, seems impossible. We know—a lot of us have been through it. This week, we're sharing our tried-and-true strategies for working this all out. As for the sock smell, you're on your own!

Why all the online homework in the first place? If homework sounds like "clickety-clack," it's not your imagination. More and more teachers are migrating schoolwork to the computer. While it can be a pain for you to manage, the shift has some real benefits. For starters, kids tend to like it—and that's a good thing where homework is concerned. But online work has a few advantages over pencil and paper.

It's more relevant to kid's lives. Today's kids go to YouTube, Wikipedia, and Khan Academy whenever they want to learn more about something that they're interested in, whether it's skateboarding or the solar system. They can use these same sources for homework because they know and understand them.

It can teach responsible online behavior. It's tough to get away with cyberbullying a classmate on Google Docs when you sit right next to them in social studies. By using digital tools, kids learn valuable lessons that translate directly to the working world such as respectful communication, collaboration, and that what you post has a direct impact on others.

It gives students and teachers instant feedback. Some software, including IXL and BrainPOP, identifies where kids are proficient and where they need work. Pinpointing the trouble spots means kids won't get bored reviewing stuff they know and lets teachers provide tailored instruction to improve students' understanding.

It can introduce kids to new concepts. The internet has approximately a bajillion videos of how atoms combine to create a molecule. Do you want your kid to watch them all? No. Do you want your kid to watch as many as they need to understand the concept? Yes.

It allows teachers to focus on teaching. By automating mundane tasks such as grading, teachers are freed up to spend more time on what's really important—instilling a love of learning in their students.

When is tech not good for kids' learning? Educational experts agree that technology shouldn't replace many aspects of traditional teaching. All kids learn differently, so a variety of methods is the most effective way of reaching every kid. And honestly, there are some aspects of learning where pencil and paper are just better. For example:

Writing by hand helps kids process information. The brain activity that occurs when you jot notes down helps you retain information better.

Kids can be more expressive. Because it's input-output, technology has its limits on self-expression and creativity.

It's harder to cheat. Technology makes it ridiculously easy for kids to get answers without doing the work.

How can I make sure my kid is not really playing Fortnite when he says he's doing homework? When kids work online, you have very little visibility into what they're doing. One concern parents have is that if homework is on a laptop, kids can easily switch between studying and gaming without you knowing. Also, YouTube rabbit holes. Your kid's teacher can help you determine the "school" side of the screen-time equation. These questions can help guide that conversation:

Ask the teacher how much time should be spent online. Are students expected to do all their homework online, do only some of their homework, or use only a few apps? Some apps time kids' sessions, which gives teachers feedback on an individual student's proficiency—even on individual problems. If you have that data, you can get a gauge of whether your kid is on track, stuck on something, or possibly dillydallying.

Ask the purpose of the technology. It's perfectly OK to ask what software your kid will be using, how it was selected, and what the learning purpose is. There's a huge range of educational apps, websites, and games available, and teachers may use a variety of ways to find the ones that will really benefit kids' learning. Understanding the learning purpose will help you know what to ask when you check in on your kid's progress.

Find out how you fit in. Ask your teacher how you can continue to support your kid's online learning and monitor interactions (if necessary). The software may have a teacher dashboard that can be shared with parents or a parent log-in, or the teacher can give you access to your kid's account.

But, I already feel like we're fighting every day about screen time! When schools started assigning online homework, a lot of us felt like we were no longer in control of how screen time worked in our homes. How many of us have asked our kid to get off the computer only to have them answer, "But I'm doing homework!" Fear not! You can still assert control—and your kid can still get their homework done. Here's how:

Keep the computer in a central location—not the bedroom. Being out in the open will encourage them to stay on task and help you keep an eye on them.

Talk about the myths of multitasking. It's going to make homework last even longer and make it harder to retain information if they skip back and forth between watching PewDiePie and writing an essay.

Ask your kid to show you what they're doing. Understanding the tools their teachers are using with them will help you get a sense of how long things should take and what they're really doing when they're online.

Have a cut-off point. No matter what, make sure kids shut off devices at least an hour before bedtime. Their brains need time to chill so they can get a good night's sleep. You can use parental controls to make this happen automatically if necessary.

Use a productivity app. Apps that help kids stay on task, such as timers, goal-setters, and distraction blockers can be super motivational.

It just feels like too much screen time overall. Screens are not inherently bad for kids. If they're learning or having fun in a positive way—that's a good thing! But what you might be sensing is that they're missing out on important non-screen activities because so much of their learning and entertainment time is spent with a device. Balance is important for kids (and for everyone else). Here's what you can do to make sure screens aren't taking over your kid's life:

Get some physical activity—away from screens. Stretch, meditate, take the dog for a walk, go for a bike ride, or have a little dance party.

Read. Reading is really good for kids. You can read to your kid (even older tweens benefit from being read to), take turns reading pages to each other, or just sit together reading your own stuff.

Establish device-free times and zones. Having non-negotiable boundaries around when tech is not welcome—for example, at dinnertime or in bedrooms at night—helps kids find other stuff to do that's not screen based.

Jill Murphy is Editor-in-Chief and Head of Distribution at Common Sense Media. Jill joined Common Sense in January 2005, built the editorial department with founding Editor-in-Chief Liz Perle, and served as Deputy Managing Editor and later Managing Editor before becoming Editorial Director in 2010. She oversees the ratings and reviews for all media channels, including movies, TV, games, web, apps, music, and books. She's responsible for all parenting advice content, from conception to publication -- including tips, articles, and recommended lists. She has developed a variety of new content products, including our parent blog. Jill also works closely with content partners including Huffington Post, Yahoo!, DirecTV, Comcast, Netflix, and more to further leverage Common Sense Media's content library. Jill's commitment to Common Sense gives her the opportunity to help families avoid the TV shows she's devoted to (she's our resident expert on any and all reality TV). When she must, she shares the TV with her two young daughters, who watch Doc McStuffins and Word Girl; her husband, who watches sports and can't wait for more Walking Dead; and her dogs, who watch the door. Jill holds a BA from San Francisco State University in Broadcast and Electronic Communication Arts, with an emphasis on writing and media literacy.

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How Being Distracted May Lead You to Overindulge

Many mornings, I eat breakfast while doing the New York Times crossword puzzle. It seems like a fun, harmless distraction; alas, I often end up barely remembering what I ate, let alone savoring it.

A new study from Germany and the Netherlands suggests that this may be a problem. Distracting yourself this way can lead to what researchers call a “hedonic shortfall” that may prompt further, mindless indulgence.

The wages of multitasking

In the study, 122 mostly young adults were contacted before they ate lunch and randomly assigned to one of three situations for eating their meal:

• without distraction;
• while watching a video selected by the researchers (a medium-level distraction); or
• while playing Tetris with one hand (an online game that’s highly distracting).

After lunch, the participants reported on how distracted they were during lunch, how much they enjoyed eating, and how satisfied they’d felt with their lunch. Later in the day (before dinner), they were contacted again and asked if they’d done any snacking since lunch—and, if so, when and how much.

After analyzing the results, the researchers found that the more distracted people were during lunch, the less satisfied they were and the less they enjoyed their meal. Those who were least satisfied—and most distracted—ended up snacking more and longer later on. The undistracted group was least likely to snack.

These results lend support to the researchers’ theory: that when people experience less pleasure during consumptive activities, it primes them to want to make up for that loss with compensatory consumption (like additional snacking).

But is that true in other situations? In another study, they asked 220 adults to fill out surveys seven times a day for a week, reporting on the number and type of consumption behaviors they engaged in in their everyday lives.

First, participants reported on whether they’d consumed anything between survey times (within the prior two hours, approximately)—in other words, eaten food, drunk alcohol, smoked, watched TV, gambled, gamed, used social media, and more—as well as how much and for how long. If they had consumed something, they also reported where it happened, whether it conflicted with personal goals of theirs (for example, they were gaming instead of working), how much they’d expected to enjoy the activity versus how much they actually enjoyed the activity, how satisfied they were after consuming, and how distracted they were while consuming.

Again, after analyzing the results, the researchers found that when people were distracted, they enjoyed activities less (and less than they expected to), and that led them to want to indulge again more quickly, as if to make up for a pleasure shortfall—a phenomenon psychologists call “hedonic consumption.”

“Something as simple as eating a sandwich while simultaneously working, mind-wandering while reading a novel, or using one’s phone while watching television may be enough to stimulate elevated consumption,” the researchers write.

Consuming mindfully

Of course, multitasking and overindulging aren’t always bad. However, this paper suggests it could be problematic for those who are trying to cut down on compulsive or unconscious behaviors for health reasons or to avoid consequences in their work or social lives. Those who routinely distract themselves during pleasurable experiences may be inadvertently shooting themselves in the foot, unaware of how it cuts down on their overall enjoyment and prompts further consumption.

“Knowing that increased hedonic consumption results from hedonic shortfall is valuable, for it advances understanding of what drives problematic societal behaviors, including binge eating, excessive social media use, and gambling,” write the authors.

More research is needed to really confirm this finding, they add, especially since the loss of gratification didn’t always lead to more consumption. However, given that we live in an “attention economy,” where we’re constantly bombarded with ads and potentially addictive technology, it may be wise to take note.

“Distraction may elicit this effect by rendering people forgetful of their health goals and desensitizing people to satiating signals,” say the authors.

Perhaps, if we took more time to savor the things we enjoy—for example, putting our phones away while eating or being more mindful when we’re drinking alcohol—we would be happier with them and stay healthier to boot. Though the researchers haven’t done studies to prove how mindfulness or savoring might affect overindulgence, past research suggests they can both help curb addictive behaviors.

I suppose that means I should reconsider that morning puzzle routine. It may be better for me in the long run to just enjoy breakfast as it’s happening—and maybe actually remember what I ate afterward.

About the Author

Jill Suttie

Jill Suttie, Psy.D. , is Greater Good ’s former book review editor and now serves as a staff writer and contributing editor for the magazine. She received her doctorate of psychology from the University of San Francisco in 1998 and was a psychologist in private practice before coming to Greater Good .

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• How to minimize distractions when you work from home

The first step: accept your distractibility

By Joe Stanganelli

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I’ve been working from home for close to 15 years. I also have ADHD. And a lot of streaming subscriptions. And a PlayStation. And hundreds of books. And a partner who also sometimes works from home and is equally aware of the presence of said streaming subscriptions, PlayStation, and books.

The point is that my home is full of distractions. Yours probably is, too. Maybe different distractions from mine, but distractions nonetheless. And, like many workers , it may have taken you a pandemic to discover that it can be hard to avoid these distractions when working from home. (Work itself provides plenty of distractions already, if you’re not careful— the continuous pings of emails and Slacks can make you feel like you’re working all the time but never actually getting anything done .)

Sure, there are productivity and project management apps. But Todoist isn’t going to help you resist the siren call of TikTok, and Trello isn’t going to play catch with the dog. At a certain point, you can only manage your distractions by managing yourself.

Accept your distractibility

The first step to mitigating distractions when working from home is to accept that you become distracted because humans are distractible. It is part of your nature. And that’s okay.

Take, for instance, someone who keeps oversleeping because they hit the snooze button on their alarm nine times before finally getting up. Seasoned oversleepers know that one way to overcome this is to keep the alarm clock several feet from the bed — requiring the would-be oversleeper to get out of bed and walk across the room to hit the snooze button each time the alarm goes off. At a certain point, it becomes more restful to just stay awake.

You can do the same thing with distractions — by setting yourself up to be distracted from your distractions when you inevitably succumb to them (if not beforehand).

Set yourself up to be distracted from your distractions when you inevitably succumb to them

Let’s say that your weakness is television, and you know if you decide to “take a quick break” in front of the TV, it’s an even-money shot that you’ll still be on the couch three hours later.

If you can’t resist the siren call of your Vizio, then set yourself up for, if not success, minimal failure. Don’t risk getting sucked into a binge-worthy hour-long drama with eight episodes to go — and if you do, don’t wait to pull out until the end of an episode, when you’ll probably be at your most desperate to see what happens next. Instead, put on something simple that gets in and out of a story fast. A kids’ cartoon that’s separated into six-minute installments. A documentary series that takes only five minutes to explain how baseball gloves are made before moving on to medical electrodes . A daytime talk show that settles questions of a child’s paternity or a lover’s fidelity between commercials for mesothelioma lawyers. Something that will quickly leave you ready to move on to something new.

Or let’s say your weakness is a particular phone app. You might benefit from some kind of barrier to getting sucked into it. My editor Nathan tells me that he’s had success logging out of, or outright deleting, addictive apps if he’s on deadline. Personally, I like to leave my phone in the next room sometimes. (After all, the phone is there for my convenience, not other people’s.

Set daily limits

But let’s say you don’t want to go quite that far, either because you have the kind of job that requires you to frequently have or be using your phone or because you’ve got a bad case of nomophobia . You can set daily time limits for individual apps in Android and iOS.

• Go to Settings > Digital Wellbeing & parental controls
• Tap the chart
• Tap Set timer next to the app you want to limit
• Select the time limit you want to set, then tap Set

• Go to Settings > Screen Time
• Make sure Screen Time is turned on
• Go to App Limits
• Tap Add Limit
• Select app categories or individual apps that you want to limit
• Select the time limit you want to set (Optional: You can tap Customize Days to set time limits for specific days)

(Oh, and don’t forget to disable push notifications .)

If you live with someone sufficiently kind and understanding (and especially if they work from home, too), try the buddy system. Know each other’s bad habits. Then, if one of you catches the other “stuck” in some distraction, gently call it to the other’s attention in a bid to snap them out of it. A simple “Hey. You’re stuck. Get unstuck” can work wonders if you’re both committed to doing better.

To be clear, the goal isn’t to avoid non-work at all costs. The goal is to manage distractions. Sometimes, that means leaning in.

Schedule everything

While recovering from a car accident years ago, my occupational therapist told me not only to take frequent breaks as I worked from home but also to schedule those breaks on my calendar — and to stick to them as religiously as if they were a work call or a deadline. Ditto for household chores, walks outside, and just about anything else that wasn’t “work.” Even eating had to go in the calendar.

I smiled and nodded and ignored this advice. I continued to struggle.

I smiled and nodded and ignored this advice. I continued to struggle

Finally, I gave in — scheduling things like laundry, snacks, and exercise such that I was never working for more than 55 uninterrupted minutes (and usually less). A typical day in my calendar would have 30- to 55-minute work blocks punctuated by chore breaks, food breaks, exercise breaks, rest breaks, and errands. Every minute during my scheduled workday was accounted for.

And sure enough, my physical condition gradually improved. (I’m better now, by the way.) But there was a curious side effect: I was way more productive. Scheduling my distractions and my other non-work into my day, compelling myself to engage in them as forcefully as I would any “work” task, made me more efficient at and more focused on my work. And sticking to a strict schedule for mundanities like “watch TV” and “do laundry” helped me manage my ADHD symptoms — without it ever feeling grueling.

(I also got more laundry done.)

It turns out this resembles the Pomodoro Technique — a time-management method developed in the 1980s, whereby you work in 25-minute intervals punctuated by short breaks. And my routine even more closely resembles the 52/17 rule — a Pomodoro variation proposed by the Draugiem Group, makers of the productivity app DeskTime . In 2014, the company reported finding that DeskTime’s most productive users would work for 52 minutes at a time, then break for 17 minutes, and so on. Their breaks became more “effective” because they would be 100 percent dedicated to taking a break during those 17-minute allotments — and, by extension, more dedicated during their 52 minutes of work.

The takeaway here is that breaks need to happen, so put them on your calendar. To the extent practicable, schedule everything during your work-from-home workday. Everything. From that phone call you need to make to your doctor’s office to the time you’d like to spend playing Fortnite. (And, of course, your actual work.)

Ditto for meeting the needs of your cohabitants. Roommates, partners, family, pets — anyone you live with is going to want something from you from time to time. You’ll need to get really good at saying no if you want to minimize distractions (learning to say no goes beyond the scope of this article), but there are things you’re going to have to say yes to. At some point, the kids will need to be picked up, the trash will need to go out, dinner will have to be made / ordered, etc. Schedule as much as you can in advance. And if you both work from home, tag-team responsibilities (e.g., “I’ll take toddler duty during the even hours, you take toddler duty during the odd hours.”)

Also, don’t forget negative scheduling. Sometimes, distractions are even more unwelcome than usual (such as when you’re on a video call, working on a complicated problem, or rushing to get a project finished). Just as you would do (or, at least, should do) with your remote coworkers, be communicative. Let those you live with know in advance that 1:30-2:30PM tomorrow is off-limits. Or that if your door is all the way closed, don’t come a-knockin’.

The corollary of all of this is that, to avoid distractions while working from home, you also have to avoid work distractions while living from home. Unless you truly have the kind of job where you have to be available 24/7, make sure that when you’re off the clock, you’re off the clock — whether for dinnertime, bedtime, family time, or alone time. You can’t make the most of your work if you’re making the least of your life.

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• svg]:stroke-accent-900">

How to avoid distractions while working from home

By Whitson Gordon

Updated on Jul 31, 2023 8:33 AM EDT

6 minute read

Working from home is a blessing and a curse—you get the freedom to work how you want, but the temptation to slack off is strong. It’s easy to stick to your job when your boss is breathing down your neck, but at home, even the best noise-canceling headphones might not keep you from doomscrolling through news 15 times an hour. If you need to buckle down and minimize distractions, you need a digital workspace that’s conducive to focus.

Start fresh with a new browser profile

Our personal computers have more shortcuts and automations than ever. What once took a few clicks and keystrokes now takes a single gesture , making it far too easy to check Facebook or browse YouTube as soon as your attention starts to falter. So if you want to truly block out distractions, start with a clean slate—one that doesn’t have any of your bookmarks, auto-filling passwords, and other automations.

The easiest thing to do is create a new profile in your browser of choice . In Google Chrome, just click your current profile image in the upper right-hand corner, then choose Add . Name your profile “Work” (or something to that effect), and Chrome will present you with a fresh browser window, ripe for customization with only the tools you need for your job. (If there’s a lot of crossover between your work and personal tools, you may want to split those up as well—for example, make a separate LastPass account with only your work-related passwords.)

[Related: You should start using a password manager ]

I’d start with the clean browser profile and work with that for a while—it may be all you need. If you do a lot of work outside a browser, you can take the slightly more drastic measure of creating a new user account for your entire computer. On Windows 11, just head to Settings > Accounts > Family and choose Add someone . On Windows 10, go to Settings > Accounts > Family & Other Users > and click Add Someone Else to This PC . If you’re using macOS, navigate to System Settings > Users & Groups , click the “i” icon next to a profile to make changes, and click Add Account to set up a new user profile.

I’ve heard of people going even further by using an entirely separate PC for work—in some cases resorting to an old PC that can’t run modern apps, or a dedicated writing tool like Freewrite . Installing a minimal Linux distribution would work well too, though again: Start small and work your way up if you need it.

Go totally full-screen

Even if you have a desktop dedicated entirely to work, other work apps can still distract you. Plenty of research shows that multitasking isn’t all it’s cracked up to be , and if you’re constantly switching between writing and email—even if it’s work-related email—you’ll experience diminished cognitive performance. So when you need to plow through something, you need to block everything else out.

We writers tend to be a scatterbrained bunch, which has created a market for full-screen, distraction-free writing tools like Q10 and many others . They fill the entire screen with nothing but a plain text box (often with soothing sound effects or calming backgrounds), so you can focus on the one thing in front of you. You don’t need to be a writer to adopt this sort of workspace, though. Both Windows and macOS have full-screen modes that allow you to cover your entire monitor with a single application. So whether you’re trudging through spreadsheets or binge-writing code, you can cover up your taskbar, other windows, and notifications with an edge-to-edge window.

On Windows, this varies a bit from app to app. Many “Universal Windows Platform” apps that you get from the Microsoft Store will go full-screen when you press Win+Shift+Enter , while other desktop apps might have their own full-screen modes (Chrome can go full-screen with F11 , for example). Not every app has this ability, though you can always approximate something similar on Windows 11 by hiding the taskbar (right-click on the taskbar, then hit Taskbar Settings , click Taskbar behaviors , and check the box next to Automatically hide the taskbar ) and turning on Focus Assist ( Settings > System > Focus ) to block notifications.

Apple has built a full-screen mode into macOS as well, and it works with plenty of apps—just click the green full-screen button in the upper left corner of a given window. Some apps may have their own full-screen shortcuts, too.

Tune in to focus-enhancing music

It’s hard to force that “flow state” that gets you into a steady groove at work, but music can help—at least, certain kinds of music. As we’ve discussed in the past, research points to lyric-free, somewhat fast-paced music as ideal for productivity , making video game soundtracks a surprisingly good choice. (I’m listening to the heavy metal grind of Doom’s soundtrack as I write this.) Spotify has a whole set of focus-oriented playlists in different genres as well, so it shouldn’t be too hard to find something that suits your fancy. There are apps and services completely geared around productivity-focused music too, like Brain.fm and Focus@Will , though they come with separate monthly subscription fees.  

Block distracting sites from tempting you away

If you need an extra layer of accountability, there are plenty of tools that will block time-wasting sites like Facebook, Twitter, and Tetris so you can stick to the task at hand. 

[Related: How to run a security audit on your Chrome extensions ]

Chrome extension StayFocusd is one of the most popular options. You can add any domain you want to a list of blocked sites, and set a window of time during the day—like 9 to 5—that StayFocusd blocks you from visiting those pages. If you need something stronger, StayFocusd’s “nuclear option” allows you to restrict all sites except those you specify. You can even force a “challenge” that requires you to type a block of text, without typos, before you can continue—making it more difficult to change StayFocusd’s settings and work around the blocks you’ve set. It’s pretty powerful, provided all your distractions are on the web.

If you need something system-wide, Freedom is another feature-rich option that can block desktop apps, set the days and times you want those apps blocked, and track your time to see your biggest distractions. You can try Freedom for free, and its developers have created a number of free browser extensions , but the full program costs just under $40 per year, so you may need to pay to get the features you want.

It’s okay to take breaks: just schedule them first

None of these tools are panaceas—they’ll just help you along the way. But if you aren’t committed to trying, you probably won’t get anywhere. You’ll still need to take an active role in focusing on work.

Part of that active role, though, means knowing when to give yourself some leeway. Taking regular breaks can aid in productivity when done properly, not to mention prevent eye strain and other tension in your body . The key is scheduling those breaks ahead of time, rather than continually giving in to distractions whenever you feel the slightest tug. So set a timer and make yourself work for 30 minutes (read up on the Pomodoro Technique for more), or set alarms in an app like Google Calendar to schedule your day. If you can look forward to that break, maybe you can stay focused long enough to finish the task at hand without temptation.

This story has been updated. It was originally published on August 4, 2020.

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11 ways to eliminate distractions while working from home

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Working from home is an increasingly popular choice for tech professionals–a September report found that 74% of workers would be willing to quit their current job for a gig that allowed them to work remotely.

With an increasing amount of cloud technologies, collaboration platforms, and advanced devices, more people are able to work from wherever they are the most productive while still remaining connected. Additionally, some office cultures are shifting to be more accomodating of remote workers–the aforementioned report found that 83% of professionals already use technology to connect with coworkers that aren’t physically in the office.

While some workplaces are allowing for increasing remote work, actually productively working from home can be challenging for some professionals. Distractions like household chores, kids, and easy access to a TV can prevent at-home workers from accomplishing as much as they want or need to.

Here are 11 tips for eliminating those distractions and boosting productivity while working from home, from current and former remote workers.

SEE: Telecommuting policy (Tech Pro Research)

1. Play background music

Multiple professionals said playing music or an audiobook during the work day helped increase their focus. One option is Brain.fm , an artificial intelligence-driven (AI) music app designed to help people focus.

“I switch this on and within minutes my productivity skyrockets,” Dylan Hey, a remote worker at Leadfeeder , said.

2. Break up your work

While some people can sit down and remain focused on a project for hours, most will get burned out and then are easily distracted. Find a schedule that works for you, but remember to take breaks. Hey recommended the Pomodoro Technique , which separates highly focused work sections with short breaks.

3. Use a calendar or to-do list

Several remote workers highly recommended using a to-do list or daily calendar to remember what they need to do and stay focused on those tasks. Some also used these lists as a brain dump area, so they could write out any distracting thoughts or personal to-do items, allowing them to focus on their work.

Planning out your week, including work and personal goals, could also help decrease distractions, Chelsea Krause, head accounting writer at Merchant Maverick , said. Knowing you have made time for personal tasks like laundry may make you less worried about getting them done during your working hours.

4. Get dressed

Maintain a schedule similar to what you would follow if you worked in an office, including getting out of bed and putting on clothes other than pajamas, Phil Lanides, a senior media strategist at MSL Group , said. Follow this by having set hours, including a designated lunch break.

5. Leave the house

This tip is two-fold: Leave the house for long and short breaks. Spending a day working from a coffee shop can give you a change of scenery and take you away from distractions like kids or pets, Lanides said.

Leaving for a short break can also be helpful, some professionals said. A lunch break or a walk can help you refocus your energy.

6. Create a set office

Try to not work from your couch, some professionals said. Instead, designate a home office, preferably something with a door to separate yourself from outside distractions. Only use the home office space when you’re working, to help give yourself a feeling of being at the office, Lanides suggested.

Additionally, set up the office with similar equipment that you would have at an actual office. For example, if you use two monitors at work, have two monitors in your home office, remote worker Jeff Moriarty recommended.

SEE: How to optimize the smart office (ZDNet special report) | Download the report as a PDF (TechRepublic)

7. Batch tasks

Knock out similar tasks in one batch to maximize productivity, writer Fiona Adler said. Have a bunch of calls to make or emails to respond to? Do them all at the same time instead of doing a few and waiting on the rest. This could help clear out smaller tasks, which can be mentally distracting when trying to tackle bigger projects.

8. Post your schedule

If there are other people home while you’re working, it may be helpful to post a schedule on the door of your home office. This can help kids or significant others know when you’re free, and when you’re busy and shouldn’t be distracted.

A schedule can also make working from home seem more official, so people might be more inclined to respect your boundaries, and less inclined to ask you to run errands in the middle of the day, Trinity Manning, CEO of OnceLogix , said.

9. Know your distractions

Pinpoint your major distractions, Krause said, and knock them out before you settle down to work. Without an issue hanging over your head, you’re more likely to focus on your work.

“If my kitchen is a disaster, I know I won’t get any work done,” Krause said. “I’ll stop what I’m doing and clean the whole kitchen since I can see it directly from my desk while I work. To help keep myself focused during the day, I make sure the kitchen is clean before my work hours begin.”

10. Deal with your personal phone

Multiple remote workers said checking social media on their phones can be a huge distraction.

“It’s so easy to pick up your phone, open Facebook, scroll through Twitter, like a bunch of photos on Insta, and before you know it, 20 minutes have gone by,” Lindsay Wissman, a remote worker at The Content Factory , said.

Some recommended simply turning off the phone during work hours, while others recommended putting the phone on vibrate and turning it face-down so you can’t be distracted by notifications. Find a way that works for you while keeping you available for calls, if needed.

11. Use visual tools to stay organized

If you get distracted or stressed by thoughts while working, try using visual tools like a dry erase board to draw things or take notes. It can also help you understand a project in a different light.

“I tend to feel trapped in my computer screen when I plan,” J.R. Duren, a personal finance expert for HighYa.com , said. “it’s almost like the small space restricts my ability to see the big picture.”

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The workplace attention span is dead: 60% of employees can’t go 30 minutes without getting distracted

The good news: It’s not just you unable to home in on work tasks during your 9-to-5. The bad news: No one in the office is able to focus anymore. 

The vast majority of U.S. employees are unable to stay focused on daily tasks, according to “ Lost Focus: The Cost of Distractions on Productivity in the Modern Workplace ,” a report from workplace and productivity analytics platform Insightful. Of 1,200 U.S. employees and employers, 79% of workers said they can’t go a full hour without getting distracted from work; 59% couldn’t go just 30 minutes without encountering a diversion.

There’s a confluence of factors hindering employees from hunkering down to check off to-do list items. While the allure of smartphones is an obvious contributor —62% of respondents cited phone notifications as a main source of distraction—the biggest offender in distracting employees was actually other employees. Over 70% of respondents said people interrupting their work was the biggest contributor to tasks not getting done, a potential symptom of workplace “yapping” led by sociable Gen Z workers.

Apps like Microsoft Teams and Slack, along with email notifications, were meaningful distractions for about a third of participants. Meetings and frequent manager check-ins were also prone to derail focus.

Employers are already ruing the impact of these productivity killers, with one-third saying these distractions translate to five hours of lost work time per week, and another third estimating their lost time at closer to six to 10 hours—up to 25% of the workweek. 

These workplace distractions are just one piece of the puzzle of a broken workplace culture that prizes looking productive and dawdling over redundant, menial tasks above actual efficiency and collaboration, according to Annie Dean, leader of software firm Atlassian’s Team Anywhere . These collective distractions have led to 25 billion work hours down the drain among Fortune 500 companies, an Atlassian report found.

“When I say, ‘Why are teams wasting time?,’ I’m not saying it’s intentional,” Dean told Fortune last month. “I’m saying we’re in a system that, unintentionally, is set up to steal our attention, drag our efforts to wrong places, and make it harder to get work done.” 

Shrinking attention spans

Indeed, it’s not just chatty coworkers zapping attention away from important tasks at hand. While employers have the tendency to blame Gen Z’s “goldfish memories” for perpetuating this culture of distraction (64% of Insightful survey respondents said lack of focus was the biggest challenge of working with the youngest generation), zapped attention is not just their problem. Concentration has been on the decline for decades, argues Gloria Mark, a professor of informatics at the University of California, Irvine, and author of Atten tion Span : A Groundbreaking Way to Restore Balance, Happiness and Productivity.

“In 2004, we measured the average attention on a screen to be two and a half minutes,” Mark told CNN . “Some years later, we found attention spans to be about 75 seconds. Now we find people can only pay attention to one screen for an average of 47 seconds.”

Increased job expectations and the daily juggle of multiple projects have overwhelmed employees. As workers attempt to multitask, oscillating between responsibilities, they actually lose time to what Mark called the “switch cost,” the time it takes to refocus on a project, which can happen every 10 or so minutes for multitaskers. 

“‘Where was I? What was I thinking of?’ That additional effort can also lead to errors and stress,” she said.

That’s on top of  increased reliance on technology and digital communication, which has not only meant workers sift through messages instead of completing substantive tasks, but also results in almost half of employees missing meetings and deadlines because of buried emails, per an October report by Slack.

Revising corporate culture

Neither technology nor workplace socializing are going anywhere, and some managers—particularly Gen Zers bucking workplace convention—are formulating solutions to attention span troubles by leaning into taking breaks and flexibility.

Australian mental health charity leader Milly Bannister, who runs a lifestyle TikTok account , told Fortune she doesn’t schedule meetings directly after lunch, a time she dubs “slump hour.” Similarly, she’ll sometimes take a siesta, or encourage her staff to do the same, even if it means working odd hours to finish up tasks.

“If you need to go home and then punch something out at 11 p.m. after you’ve had a four-hour nap, go for it,” she said. “As long as the work gets done it doesn’t matter to me.”

Bannister’s solution to rigid workplace schedules aligns with what Insightful identified as the key to alleviating the impact of workplace distractions. Over four in 10 respondents said more work flexibility would help increase focus in the office, with nearly the same amount saying a four-day workweek would accomplish something similar. Not only have early adopters of these practices seen increases in productivity, but they’ve also experienced less burnout , perhaps a herald for a new wave of workers eschewing the workday structure they see as broken and overwhelming.

“I was not made to work nine-to-five every single day, I cannot focus for that long,” Bannister said. “This cannot be the concept any longer. It needs to be more flexible than that.”

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Working from the office really is more distracting. Blame your coworkers

A new survey from Insightful, a workplace software company, looks at all the reasons why we have difficulty being able to focus at work.

[Photo: Pixabay /Pexels; photoGraph /Pexels]

BY  Shalene Gupta 1 minute read

In a world full of pinging email boxes, whizzing Slack notifications, and buzzing phones, focus is perhaps the most precious resource for employees.

Workplace analytics software company Insightful conducted a study of 1,200 employees and managers in the United States to understand the challenges of staying focused at work. The survey asked participants about the frequency and sources of distractions, the impact of digital tools , and the impact of remote work on focus.

Here are the key findings:

• Focus is the biggest productivity challenge at work : 92% of employees said losing focus is a problem at their organization. About 80% said they can’t go a full hour without being distracted, and 11% say they are distracted every five minutes. Meanwhile, a quarter of managers say lack of focus causes employees to lose at least 25% of the workweek.
• The office is not conducive to focus : 71% of respondents said their coworkers are the main reason they can’t focus, 62% said phone notifications, and 32% said email. Meanwhile, 54% of managers said remote work actually increased employee focus, and 40% of employees agreed.  
• The future is not promising : 64% of managers said the biggest challenge of working with Gen Z is they lack focus, and 60% said they are on their phones too often.

“Our findings reveal that distractions—both digital and interpersonal—are widespread, significantly affecting employee performance and efficiency,” the report’s authors wrote. “The research shows that traditional offices with rigid schedules and frequent interruptions are no longer conducive to deep, focused work. Instead, flexible work arrangements, fair compensation, and support from leadership are shown to improve the employees’ ability to focus.”

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ABOUT THE AUTHOR

Shalene Gupta is a frequent contributor to Fast Company, covering Gen Z in the workplace , the psychology of money , and health business news. She is the coauthor of The Power of Trust: How Companies Build It, Lose It, Regain It (Public Affairs, 2021) with Harvard Business School professor Sandra Sucher, and is currently working on a book about severe PMS, PMDD, and PME for Flatiron   More

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