If you’re like me, you are an introvert who gets energized by new experiences but finds that being around crowds of people exhausting after a short while.
A trip to a crowded grocery store is agony.
A two hour concert causes anxiety by the end and the mad rush to the exits is terrifying.
In the Beforetimes (B.C. — Before Covid), my social anxiety was manageable. I loved people of a certain type (*cough* nerds *cough*) because my brain craves Train of Thought Theater and bizarre connections between trivial minutiae.
Now, I *need* to be outdoors, but I cannot be in a crowd of people outdoors. Indoor crowds with more than about 100 people are almost unbearable.
Why?
I have found that my ability to manage distractions is almost gone, so I’ve set out to fix that.
Here are some tips:
How Introverts Can Manage Distractions
Do you ever feel like you’re constantly bombarded by distractions? You’re not alone. Distractions can come in all forms, from phone notifications to noisy neighbors, and they can be difficult to manage. As an introvert, it can be especially challenging to find the focus and energy to stay on task. Fortunately, there are simple techniques, you can learn to manage distractions and reclaim your peace and focus.
Identify Your Distractions
The first step to managing distractions is to identify the sources of distraction. Make a list of the things that keep you from focusing, such as phone notifications, emails, or noisy neighbors. Once you have identified your distractions, you can take steps to reduce them.
For example, if phone notifications are a distraction, you can adjust your settings to limit the number of notifications you receive. Or, if your neighbors are noisy, you can invest in noise-cancelling headphones or earplugs to help you stay focused.
My phone, my dog, my unprocessed mail, and my need to relax by playing a mindless game morph into lost hours of productivity. I have learned to leave the phone in Do Not Disturb mode.
Set Boundaries
It’s important to set boundaries for yourself when it comes to managing distractions. For example, you can set a time limit for how long you spend on social media or limit the number of times you check your email each day. By setting boundaries, you can keep distractions from taking over your day.
You can also set boundaries with the people around you. Let your family and friends know when you need to focus and that you need some quiet time. This way, they can help you stay on task and avoid distractions.
I like the Pomodoro technique for those times when I have difficulty staying on task. In simple 25-minute sprints, I force myself to work on something, then take a 5 minute break. Often, after a couple of sprints, I find that I’m committed to finishing a task or a sprint goal and I don’t need the structure of a timer.
Take Breaks
Taking breaks can be a great way to stay focused and manage distractions. Taking a few minutes to step away from your work can help you clear your head and refocus. You can also use breaks to do activities that help you relax, such as taking a walk, listening to music, or reading a book.
Breaks can also be a great way to connect with others. Talking to a friend or family member can help you take your mind off your work and recharge. And, spending some time with people you care about can also help you stay motivated and productive.
The first part works well — often, I will spend a few minutes decluttering an area, but I don’t let it pull me into a whole new project. When the Pomodoro five minute break is finished, I go back to my original task.
I do find that talking with others is a distraction from social anxiety. I don’t want to feel like my focus is getting pulled away by new problems or even idle chatter. It’s a personal preference and your experience may vary.
Create a Positive Environment
Creating a positive environment can help you manage distractions and stay focused. Make sure your workspace is free of clutter and that you have all the supplies you need to stay productive. You can also use essential oils or candles to create a calming atmosphere.
You can also try listening to music or audio books while you work. It can help you stay focused and block out distractions. Just make sure to choose music or audio books that are calming and not too stimulating.
Low self esteem from not getting things finished is a self-defeating and paralyzing loop. I make sure to celebrate my victories.
Music, especially music without vocals, helps me focus. I like science fiction movie and TV series soundtracks. I can’t work and listen to podcasts or audiobooks at the same time unless the task is completely physical, such as cleaning or decluttering. Anything that requires some mental focus is completely knocked off track by the spoken word. My brain interprets that input as conversation.
Have the Techniques Helped?
The above steps have had a positive impact, but what has really brought it together has been using a paper planner. I used to switch between paper and electronics as my brain sometimes needed a change. However, I have found that taking the time to write things out in somewhat decent handwriting is a simple mindfulness technique which pops me into the zone.
I have a few paper planners, some with dates and some blank. I alternate between an unstructured bullet journal and a Panda Planner. The Panda Planner really helps when I get sidetracked, whereas the bullet journal helps me more with making sure I commit new ideas to paper and I don’t want to be boxed in by daily structure. I need the variety to both stay on task and to let my creative and hyperactive mind work off its excess energy.
Choose what works best for you.
I printed out this article from Psychology Today and keep it in my planner. I refer to it a few times a week as a reminder that distraction and the low self esteem it generates can be overcome with some simple techniques and gentle framing.
Finding my focus by eliminating distractions is still very much a work in progress. I will follow up in a few months to tell you all how it is going and what I have learned.
Howling Yeti 
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