In this episode, Niamh uncovers the difference between interruptions and self-inflicted distractions, exploring the four main reasons we pull ourselves away from our work.

Learn practical, small tweaks to manage mind wandering, chronic switching, environmental factors, and work-related stress to have a better, more focused workday.

• Re-Focus After Mind Wandering: If you catch your mind wandering, take a moment to ask if it’s the right time for a mental break, and then intentionally return to the exact task you were working on before you drifted off.

• Use Calendar Reminders to Reclaim Focus: Set two or three calendar reminders throughout the day to ding and ask, "Am I doing what I'm supposed to be doing?" to quickly pull you back on track.

• Segment Your Workday: If your job requires both flexible switching and deep focus, use a solid lunch break to create a mental boundary, allowing you to reclaim the afternoon as a focused period.

• Optimise Your Immediate Environment: Focus on what’s in your control, such as using headphones to block noise or an extra layer if you get cold.

• Seek Support for Stress and Worry: If you are chronically distracted due to high work stress, seek support from a manager or colleague.

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