Key:

Distractions and things that take away from tasks aren’t just bad in the moment, it takes time to get brain waves back into attention and focus

Tip: if someone enters your office or workspace, acknowledge their presence but don’t shift your body or reorient yourself

Turn off notifications for all the apps on your phone, so you don't have to put your phone in do not disturb mode. That way, you have more control over what you see on your phone.

The point is to use your phone mindfully. Consider if a specific notification will be useful to you.

• Sit up front.
• Tune out or shush any chatter around you.
• Face away from windows and turn off your phone to avoid distractions.
• Identify your prejudices and prevent them from generating an emotional response.