Almost anyone with immediate access to a screen can be guilty of procrastination from time to time. Some of us though, get distracted more than others.

The question is: why are we so addicted to our screens like junkies addicted to dope? The common underlying cause is escapism. We want to get away from negative emotions. So we distract ourselves by indulging in our own kind of drug---our screen-based gadgets.

Unfortunately, distractions kill productivity. Learn these four methods of dealing with elements that divert your attention from productive work.

Control Internal Triggers

Master that temptation to click on “just one more” thing.

Instead of trying to completely stamp out our impulses (which never works), we should own them. Acknowledge your temptation to take a peek at the latest Instagram posts, but know how to put your urge on hold by saying, “Not yet. Later.”

Take a moment to:

Identify your current emotion. Are you bored? Overwhelmed? Depressed?

Accept your feelings. It’s okay not to be okay.

Analyze what is actually causing the negative emotion.

Discover the healthier way for you to deal with the current emotion

Make a Schedule

If you think you need some screen time during work hours, work them into your schedule. Plan pockets of time for taking a peek at social media posts, online shopping, or watching a short video.

You can also manage your time with a productivity planner. Doing so will make you realize how much and where you spend your time.

Manage External Triggers

Remove as many distractions as you can from your working environment.

For starters, turn off notifications from unessential apps. Enable website blockers and put your phone on airplane mode. Ditch your screen-based timers and replace them with physical hourglasses to mark your time.

If you work from home, create a distraction-free workstation where no one is allowed to bother you. You must be able to work deeply and undistracted for meaningful sessions of productive work.

Keep Yourself Accountable

Commit to avoiding work distractions well in advance. Make an effort to design a detailed plan for managing time, achieving goals, and tracking habits and progress. This is your blueprint to keep yourself from falling back on your older, unhealthy habits.

We derail our work to escape unpleasant emotions. The problem is that frequent distractions are a sign of procrastination, decreased meaningful work and unsatisfaction.

Learn to work around your temptations and better deal with your internal and external triggers using the suggested techniques we mentioned. By committing wholeheartedly to long uninterrupted work, we disobey our mind’s desire to stop working, and in turn, achieve control over our time.

Photo Credit: JessiNowo