We tend to get distracted by what’s going on inside of us rather than by what is going on around us. An internal trigger is an uncomfortable emotion we want to escape and the reason for going off track. We can use journaling to examine the internal triggers that lead us away from what we plan to do.

How to manage distraction

A study found that journaling is a valuable tool for managing stress and anxiety. Journaling diminishes avoidant thoughts about negative events and may free the mind up for other mental activities. If you feel anxious about something in your life, it is more helpful to befriend it than avoid it. Journaling about the discomfort can help keep it in check. Every morning, write about your internal triggers and frustration. Exploring your negative feelings with curiosity can help to give you peace of mind.

Journaling to improve focus

To start, incorporate the behaviour you would want into your day. That may mean making time for journaling and reducing any external triggers that may lead to distractions, such as social media notifications. <ul><li>Think of journaling as your minimum enjoyable action. It is simple, small, and enjoyable behaviour that leads you to the journey you want to take. </li><li>Consider an accountability partner to help keep you on track.</li></ul>

Tips for starting a journal routine

<img src="https://mlmindm13jbx.i.optimole.com/h6aEtcY-YQWnOQ2N/w:1080/h:675/q:90/rt:fill/g:ce/f:avif/https://www.nirandfar.com/wp-content/uploads/2022/03/brain-dump.png" alt="How a Morning Brain Dump Helps You Stay on Track All Day" width="588" height="368" srcset="https://mlmindm13jbx.i.optimole.com/h6aEtcY-YQWnOQ2N/w:1080/h:675/q:90/rt:fill/g:ce/f:avif/https://www.nirandfar.com/wp-content/uploads/2022/03/brain-dump.png 1080w, https://mlmindm13jbx.i.optimole.com/h6aEtcY-YQWnOQ2N/w:980/h:613/q:90/f:avif/https://www.nirandfar.com/wp-content/uploads/2022/03/brain-dump.png 980w, https://mlmindm13jbx.i.optimole.com/h6aEtcY-YQWnOQ2N/w:480/h:300/q:90/f:avif/https://www.nirandfar.com/wp-content/uploads/2022/03/brain-dump.png 480w"><div>Even when something is weighing on your mind, taking a minute to write it out can help you get the most out of your day. Here’s how…
</div>Though we may strive in vain to be productive machines all day every day, unexpected life events inevitably get in our way.Maybe you had an argument with a close friend or loved one. Or perhaps you’re figuring out how to care for aging parents, or your child care fell through.Sooner or later, a personal issue or some other event outside your control is bound to keep you from operating at full capacity. Whether in your personal or <a href="https://www.nirandfar.com/your-calendar/" dir="ltr">work domain</a>, you need to be ready to roll with whatever <a href="https://www.nirandfar.com/distraction-articles/" dir="ltr">distraction</a> comes your way.Whatever the reason, we can’t be “on” all the time. But we still must find ways to be <a href="https://www.nirandfar.com/indistractable/" dir="ltr">Indistractable</a>.How are you supposed to manage distraction when there’s so much weighing on your mind?A daily morning brain dump may be just the solution you’re looking for.<h2>The Real Cause of Distraction</h2>First, we need to start with the underlying cause of most <a href="https://www.nirandfar.com/distractions/" dir="ltr">distractions</a>.Turns out the reason we tend to get distracted has more to do with what’s going on inside of us rather than in the world around us.<BLOCKQUOTE>Though we tend to blame our devices and other “<a href="https://www.nirandfar.com/notifications-that-work/" dir="ltr">external triggers</a>,” if we want to master <a href="https://www.nirandfar.com/distractions/" dir="ltr">distraction</a>, we have to deal with our desire to escape discomfort, the real source of nearly all our distractions.</BLOCKQUOTE>An “<a href="https://www.nirandfar.com/billion-dollar-mind-trick-2/" dir="ltr">internal trigger</a>” is an uncomfortable emotion we seek to escape and it’s the root of our tendency to go off track.It’s not the event itself that leads towards distraction, it’s what we do in response to how we feel about it that causes us to spend our time in ways we later regret.Thus, we must start <a href="https://www.nirandfar.com/internal-triggers/" dir="ltr">by examining the internal triggers</a> that lead us away from what we plan to do.To <a href="https://www.nirandfar.com/vicious-distraction-cycle/" dir="ltr">break the vicious cycle of distraction</a>, it’s important to have an arsenal of tools that enable us to deal with that discomfort in a healthier manner. That way, we’re ready to face the emotional discomfort that can lead us astray.<BLOCKQUOTE>Too many people simply run away from their internal triggers with too much booze, too much news, too much football, or too much Facebook.</BLOCKQUOTE>Journaling can help us identify those internal triggers so we can do something about them. It’s a <a href="https://www.nirandfar.com/indistractable-tools/?swcfpc=1" dir="ltr">powerful tool for helping you stay focused and become Indistractable</a> by getting those emotions onto the page rather than keeping them bottled up.<h2>Journaling to Improve Focus</h2>When I interviewed author Ryan Holiday for my blog post titled “<a href="https://www.nirandfar.com/stillness/" dir="ltr">Here Is How to Practice Stillness and Increase Focus</a>,” he told me that his most important routine is journaling for 15 minutes every morning.“By the time I am finished,” he said, “I am centered, I am calm, and most importantly, I am primed to do the actual creative work by which I make my living.”Journaling <a href="https://positivepsychology.com/benefits-of-journaling/" rel="noopener" dir="ltr">has repeatedly shown</a> to be a valuable tool for managing stress and anxiety. <a href="https://pubmed.ncbi.nlm.nih.gov/11561925/" rel="noopener" dir="ltr">One study</a> found that expressive writing diminishes intrusive, avoidant thoughts about negative events and therefore may free the mind for other mental activities.“At least for fairly minor life problems, something as simple as writing about the problem for 20 minutes can yield important effects not only in terms of physical health and mental health but also in terms of cognitive abilities,” <a href="https://www.apa.org/monitor/sep01/keepdiary" rel="noopener" dir="ltr">says study co-author Adriel Boals</a>.<BLOCKQUOTE>If you’re anxious or stressed about something in your life, focusing on that discomfort by journaling about it in the morning can help to short-circuit intrusive thoughts throughout the day.That’s because one of the best tools for combatting distraction and stress is an entirely different belief about stress: <a href="https://www.nirandfar.com/handling-stress/" dir="ltr">befriending it rather than battling against it</a>.</BLOCKQUOTE>Trying to ignore an urge or an intrusive thought, is not an effective coping method, according to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325367/" rel="noopener" dir="ltr">research of smoking cessation programs</a> performed by Dr. Jonathan Bricker of the Fred Hutchinson Cancer Research Center.Instead, the research found that study participants who acknowledged and explored their craving to smoke were able to quit at double the rate of those in the American Lung Association’s best-performing cessation program.Likewise, journaling is a great method for proactively acknowledging your worries. It also gives you a chance to asses which problems are under your control and gives you time to form an action plan, versus coming to terms with the things you cannot change.Every morning for a short period, write about your internal triggers and frustration in a journal; explore those negative feelings with curiosity instead of contempt. Doing so may help to prevent intrusive thoughts from commandeering your attention by giving you peace of mind over what can be done to move your life forward.<h2>Tips for Starting a Journaling Routine</h2>It’s not easy to build a new routine. To start, you have to <a href="https://www.nirandfar.com/habit-tracker/" dir="ltr">incorporate the behavior</a> you want into your day.That necessitates making time for journaling in your <a href="https://www.nirandfar.com/timeboxing/" dir="ltr">timeboxed calendar</a>. Use my free <a href="https://www.nirandfar.com/schedule-maker/" dir="ltr">schedule maker</a> to give journaling a time slot in your morning routine.While you are journaling, make sure to curtail any <a href="https://www.nirandfar.com/notifications-that-work/" dir="ltr">external triggers</a>, the cues in your environment that may lead to distraction, such as social media notifications. That means you should journal before you turn on your phone or computer — or install <a href="https://www.nirandfar.com/indistractable-tools/" dir="ltr">apps on your devices</a> that block distracting feeds and websites.You might also thwart interruptions from your family or roommates by <a href="https://www.nirandfar.com/distraction-free-kids/" dir="ltr">wearing a “concentration crown”</a> or making some sort of signal that they should leave you be.Think you might need a little more motivation to start a daily journaling routine?If you like journaling and just need some encouragement, think of journaling as your <a href="https://www.nirandfar.com/your-new-years-resolution-is-bound-to/" dir="ltr">Minimum Enjoyable Action</a>—aka a simple, small, enjoyable behavior that brings you on a journey you want to take, such as a journey toward feeling more calm and centered every day.Track your MEA for both positive reinforcement and to help it evolve into a <a href="https://www.nirandfar.com/habits/" dir="ltr">routine</a>.If you need more of a push toward journaling, try making <a href="https://www.nirandfar.com/making-accountability-pacts/" dir="ltr">an accountability pact</a> with a friend.You can’t eliminate the stressors in your life. But you do have the power to influence their influence of your own attention.By making time to brain dump the internal triggers in your life, you take an important step towards controlling them, rather than letting them control you.<h2>What you should do next...</h2>1. Subscribe to my weekly newsletter.Get a free weekly update on my latest research, writing and best articles I find each week. Unsubscribe anytime.2. Download my FREE Indistractable workbook: You'll learn all about the hidden psychology driving us to distraction. You'll also receive my weekly newsletter with my latest articles. Unsubscribe anytime.<div>3. Pick up a copy of my #1 best-selling book: </div>Order Indistractable: How to Control Your Attention and Choose Your Life, available in hardcover, Kindle, and audiobook format from Amazon and retailers worldwide.

When something is weighing on your mind, taking a minute to write it down can help you to stay focused throughout the day.

Even when something is weighing on your mind, taking a minute to write it out can help you get the most out of your day. Here’s how...

Stashed ideas

Even when something is weighing on your mind, taking a minute to write it out can help you get the most out of your day. Here’s how…

Though we may strive in vain to be productive machines all day every day, unexpected life events inevitably get in our way.

Maybe you had an argument with a close friend or loved one. Or perhaps you’re figuring out how to care for aging parents, or your child care fell through.

Sooner or later, a personal issue or some other event outside your control is bound to keep you from operating at full capacity. Whether in your personal or <a href="https://www.nirandfar.com/your-calendar/">work domain </a>, you need to be ready to roll with whatever <a href="https://www.nirandfar.com/distraction-articles/">distraction </a>comes your way.

Whatever the reason, we can’t be “on” all the time. But we still must find ways to be <a href="https://www.nirandfar.com/indistractable/">Indistractable </a>.

How are you supposed to manage distraction when there’s so much weighing on your mind?

A daily morning brain dump may be just the solution you’re looking for.

First, we need to start with the underlying cause of most <a href="https://www.nirandfar.com/distractions/">distractions </a>.

Turns out the reason we tend to get distracted has more to do with what’s going on inside of us rather than in the world around us.

An “<a href="https://www.nirandfar.com/billion-dollar-mind-trick-2/">internal trigger </a>” is an uncomfortable emotion we seek to escape and it’s the root of our tendency to go off track.

It’s not the event itself that leads towards distraction, it’s what we do in response to how we feel about it that causes us to spend our time in ways we later regret.

Thus, we must start <a href="https://www.nirandfar.com/internal-triggers/">by examining the internal triggers </a>that lead us away from what we plan to do.

To <a href="https://www.nirandfar.com/vicious-distraction-cycle/">break the vicious cycle of distraction </a>, it’s important to have an arsenal of tools that enable us to deal with that discomfort in a healthier manner. That way, we’re ready to face the emotional discomfort that can lead us astray.

Journaling can help us identify those internal triggers so we can do something about them. It’s a <a href="https://www.nirandfar.com/indistractable-tools/?swcfpc=1">powerful tool for helping you stay focused and become Indistractable </a>by getting those emotions onto the page rather than keeping them bottled up.

When I interviewed author Ryan Holiday for my blog post titled “<a href="https://www.nirandfar.com/stillness/">Here Is How to Practice Stillness and Increase Focus </a>,” he told me that his most important routine is journaling for 15 minutes every morning.

“By the time I am finished,” he said, “I am centered, I am calm, and most importantly, I am primed to do the actual creative work by which I make my living.”

Journaling <a href="https://positivepsychology.com/benefits-of-journaling/">has repeatedly shown </a>to be a valuable tool for managing stress and anxiety. <a href="https://pubmed.ncbi.nlm.nih.gov/11561925/">One study </a>found that expressive writing diminishes intrusive, avoidant thoughts about negative events and therefore may free the mind for other mental activities.

“At least for fairly minor life problems, something as simple as writing about the problem for 20 minutes can yield important effects not only in terms of physical health and mental health but also in terms of cognitive abilities,” <a href="https://www.apa.org/monitor/sep01/keepdiary">says study co-author Adriel Boals </a>.

If you’re anxious or stressed about something in your life, focusing on that discomfort by journaling about it in the morning can help to short-circuit intrusive thoughts throughout the day.

That’s because one of the best tools for combatting distraction and stress is an entirely different belief about stress: <a href="https://www.nirandfar.com/handling-stress/">befriending it rather than battling against it </a>.

Trying to ignore an urge or an intrusive thought, is not an effective coping method, according to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325367/">research of smoking cessation programs </a>performed by Dr. Jonathan Bricker of the Fred Hutchinson Cancer Research Center.

Instead, the research found that study participants who acknowledged and explored their craving to smoke were able to quit at double the rate of those in the American Lung Association’s best-performing cessation program.

Likewise, journaling is a great method for proactively acknowledging your worries. It also gives you a chance to asses which problems are under your control and gives you time to form an action plan, versus coming to terms with the things you cannot change.

Every morning for a short period, write about your internal triggers and frustration in a journal; explore those negative feelings with curiosity instead of contempt. Doing so may help to prevent intrusive thoughts from commandeering your attention by giving you peace of mind over what can be done to move your life forward.

It’s not easy to build a new routine. To start, you have to <a href="https://www.nirandfar.com/habit-tracker/">incorporate the behavior </a>you want into your day.

That necessitates making time for journaling in your <a href="https://www.nirandfar.com/timeboxing/">timeboxed calendar </a>. Use my free <a href="https://www.nirandfar.com/schedule-maker/">schedule maker </a>to give journaling a time slot in your morning routine.

While you are journaling, make sure to curtail any <a href="https://www.nirandfar.com/notifications-that-work/">external triggers </a>, the cues in your environment that may lead to distraction, such as social media notifications. That means you should journal before you turn on your phone or computer — or install <a href="https://www.nirandfar.com/indistractable-tools/">apps on your devices </a>that block distracting feeds and websites.

You might also thwart interruptions from your family or roommates by <a href="https://www.nirandfar.com/distraction-free-kids/">wearing a “concentration crown” </a>or making some sort of signal that they should leave you be.

Think you might need a little more motivation to start a daily journaling routine?

If you like journaling and just need some encouragement, think of journaling as your <a href="https://www.nirandfar.com/your-new-years-resolution-is-bound-to/">Minimum Enjoyable Action </a>—aka a simple, small, enjoyable behavior that brings you on a journey you want to take, such as a journey toward feeling more calm and centered every day.

Track your MEA for both positive reinforcement and to help it evolve into a <a href="https://www.nirandfar.com/habits/">routine </a>.

If you need more of a push toward journaling, try making <a href="https://www.nirandfar.com/making-accountability-pacts/">an accountability pact </a>with a friend.

You can’t eliminate the stressors in your life. But you do have the power to influence their influence of your own attention.

By making time to brain dump the internal triggers in your life, you take an important step towards controlling them, rather than letting them control you.

1. Subscribe to my weekly newsletter.

Get a free weekly update on my latest research, writing and best articles I find each week. Unsubscribe anytime.

2. Download my FREE Indistractable workbook:

You'll learn all about the hidden psychology driving us to distraction. You'll also receive my weekly newsletter with my latest articles. Unsubscribe anytime.

Order Indistractable: How to Control Your Attention and Choose Your Life , available in hardcover, Kindle, and audiobook format from Amazon and retailers worldwide.

Bite-sized knowledge
to upgrade
your career

How a Morning Brain Dump Helps You Stay on Track All Day

How to manage distraction

Journaling to improve focus

Tips for starting a journal routine

IDEAS ABOUT

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The 4 Steps to Becoming Indistractable

How to be indistractable | Psyche Guides

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It's time to

READ

LIKE

A PRO!

Bite-sized knowledgeto upgradeyour career

How a Morning Brain Dump Helps You Stay on Track All Day

How to manage distraction

Journaling to improve focus

Tips for starting a journal routine

IDEAS ABOUT

MORE LIKE THIS

The 4 Steps to Becoming Indistractable

How to be indistractable | Psyche Guides

Learn How To Avoid Distraction In A World That Is Full Of It

It's time to

READ

LIKE

A PRO!

Bite-sized knowledge
to upgrade
your career