How to Avoid Distractions on Long-Term Projects

For 9 years, I tried to build successful businesses. None were home runs. But in the last 2-3 years, everything changed. And I’d attribute it to two main things: 1. Focus 2. Consistency Let’s talk about focus. Some stats to blow your mind: • The average knowledge worker checks email every 11 minutes • It takes 23 minutes to fully refocus after an interruption • People switch between apps 1,100+ times per day In other words—it’s an issue. But if you can focus...it’s never been easier to win. Here’s my 4-part method to building your focus muscles: Part 1: Input Elimination (Immediate Results) • Goal: Free up mental bandwidth by removing all non-essential inputs (see screenshot - only ~40% of your brain is free to work if you’re distracted) • Example: A friend of mine moved his desk into an office, closed the door, put in earplugs, and wore sunglasses. He scaled his agency to $900k/mo. Part 2: Context Switching Minimization (Compound Results) • Goal: Reduce the hidden "switching costs" that destroy productivity • Example: Each time you switch, you lose 10-15 minutes. Do that 20x a day and you lose ~2 hours a day. Instead, focus on 3 core tasks, complete them fully, and plan your day the night before. Part 3: Baseline Stimulation Reset (Long-term Gains) • Goal: Reverse the damage from hyper-stimulation addiction • Example: Eat meals in silence. 60+ minutes with no inputs. No music or content while driving. Walks without headphones. Reset your system. Part 4: Daily Focus Habit (Exponential Growth) • Goal: Build consistency that creates compound returns • Example: Same time (8-9am). Same location (office). Same task (lead gen). Same environment (temp, lighting, setup, etc.). If you’re struggling with focus, here’s my 7-day challenge for you: 1. Pick one time each day 2. Eliminate all other inputs 3. Choose a time segment (start small) 4. Be consistent for 7 days It can change your life.

I’ve shared these 6 research-backed strategies with several friends wanting to avoid procrastination (at work and home), and they work every time: 1. Create a "Not-To-Do" List Most people focus entirely on what they need to accomplish. But research shows they should be equally focused on what they shouldn't be doing. Write down three things not to do alongside three things to do. If someone needs to clean their garage, their not-to-do list might include: • No Netflix  • Not putzing around in the kitchen  • Don’t check email/social before 10 a.m. Clarity on what to avoid creates mental space to focus on what actually matters. — 2. Make Public Commitments Studies show that public accountability increases follow-through. You can announce your goals on social media or to friends. For example: "I'm cleaning my garage this weekend and posting before/after photos on Monday. If anyone sees me scrolling Facebook, tell me to get back to work!" Public accountability creates just enough social pressure/accountability to push through resistance moments. — 3. Set Up Smart Barriers Shape your environment to make procrastination harder and progress easier. Digital barriers: • Create separate computer users (one for work, one for play) • Uninstall distracting apps from the work profile • Remove social media bookmarks • Install parental controls on their own devices Helpful shortcuts: • Set important apps to open automatically when they start their computer • Remove distracting apps from their phone's home screen • Keep only essential tools easily accessible — 4. Use the 5-Minute Starter Research shows that the hardest part of any task is simply starting. So I trick myself into it. I open the doc and write one sentence. I pull one box out of the garage. Once I start, momentum does the rest. That initial 5 minutes eliminates the mental barrier of "where do I even start?" — 5. Stop at the Peak (Never Finish Sections) Never end work at a natural stopping point. For example, I’m currently writing my next book and I never stop at the end of a section. I stop mid-sentence. The next day, I pick up exactly where I left off. There’s no inertia, no overthinking. (BTW my next book will ALSO start with a “C” can you guess what it will be?!?) — 6. Dream Big (Think Abstract) When bills pile up or clutter builds, it’s easy to stay overwhelmed. So I pause and visualize how I’ll feel after. A clean closet. An empty inbox. That emotional payoff actually helps push me through. These 6 simple shifts make it easier to follow through without relying on willpower.

Procrastination isn't about time. It's about emotions. You're not lazy. Your brain is protecting you from difficult feelings. Fear. Anxiety. Self-doubt. I've seen it steal dreams. Maybe you have too. Here are 8 powerful ways to break free: 1. Create Space Between Trigger and Response 💬 "The moment I face a big task, I grab my phone." ➟ Pause for 30 seconds when avoidance hits ➟ Take three deep breaths ➟ Ask: "What tiny step can I take now?" 💡 Viktor Frankl: Our power lies in the space between trigger and response. Try: Set a 30-second timer next time you feel the urge to avoid. 2. Face Your Fears Head-On 💬 "I keep delaying because what if everything goes wrong?" ➟ Write down your worst-case scenarios ➟ Rate how likely each one is ➟ List one action to prevent each fear 💡 Named fears lose their emotional grip. Try: Write down your biggest fear about your delayed project. 3. Build Instant Rewards 💬 "Important tasks feel painful. Netflix feels good." ➟ Pair tough tasks with immediate pleasures ➟ Create small celebrations for completion ➟ Track your wins visually 💡 Your brain craves instant gratification. Use it to your advantage. Try: Choose one small reward for your next completed task. 4. Design Your Environment 💬 "My workspace doesn't inspire action." ➟ Place visual reminders of your goals ➟ Set out tools needed for tomorrow ➟ Remove distracting triggers 💡 Your environment shapes your behavior more than willpower. Try: Put one inspiring image where you'll see it tomorrow. 5. Use Social Power 💬 "I keep my goals private so I can't fail publicly." ➟ Tell someone your deadline ➟ Share progress updates ➟ Set public consequences 💡 Social pressure creates positive emotional urgency. Try: Text one friend about your next deadline. 6. Reset Your State 💬 "Bad moods make me avoid everything." ➟ Take a 2-minute meditation break ➟ Step outside briefly ➟ Do 5 jumping jacks 💡 Physical state changes create emotional shifts. Try: Stand up and stretch right now for 30 seconds. 7. Create When-Then Plans 💬 "I have good intentions but never follow through." ➟ Write specific action triggers ➟ Link habits to existing routines ➟ Remove decision points 💡 Clear plans bypass emotional resistance. Try: Write one "When X happens, I will do Y" statement. 8. Track Visible Progress 💬 "It feels like I'm getting nowhere." ➟ Use a progress calendar ➟ Mark daily wins ➟ Share your journey 💡 Seeing progress builds emotional momentum. Try: Draw a simple progress bar for your current project. Your dreams are waiting. Your emotions shouldn't stop you. Pick one strategy. Start now. Which one will you try first? ♻️ Repost if this resonated with you! 🔖 Follow me Suren Samarchyan for more.

I Was Drowning In Busy Season! (Then I Found This Mental Hack) Ever felt your brain was being pulled in 8 different directions at once? That was me a few months back. 4 different clients. Long hours workweeks. 1 auditor - Me. And the problem wasn't the amount of work. It was something far more dangerous. My mind was constantly shifting: From Task A to Task B. From Client 1 to Client 3. From urgent email to random ping. Each switch felt like it drained a little more of my mental battery. Until one week, I hit empty. Know that feeling of heaviness in your head? When your thoughts feel like they're wading through mud? That's where I was. But I refused to accept this as "just part of the job." There had to be a better way. And after weeks of experimenting, I found 3 mental hacks that saved my sanity. These aren't your typical productivity tips. These are survival techniques for anyone juggling multiple clients. Here's what worked for me: 1. Your Brain is Not a Storage Device Your mind wasn't designed to remember things. It was designed to GET THINGS DONE. So stop forcing it to be your to-do list. Every time a manager pinged me with a request, I immediately wrote it down in OneNote. Not tomorrow. Not "when I have time." IMMEDIATELY. Then I'd mentally release it. Think of your brain like your smartphone – when too many apps are running in the background, everything slows down. Close those background apps. 2. Treat Client-Facing Tasks Like Hot Potatoes When juggling multiple clients, everything seems urgent. But here's the truth: Not all urgent tasks are created equal. My breakthrough came when I realized this simple rule: Anything that goes directly to a client takes absolute priority. Emails. Deliverables. Meeting preparations. Think of them as hot potatoes – get them off your plate FIRST. Everything else? It can wait for 25 minutes. 3. The 25-Minute Forcefield I started using the Pomodoro Technique – 25 minutes of intense focus, followed by a 5-minute break. During those 25 minutes, I created a mental forcefield around myself. No emails. No Slack pings. No team check-ins. Just me and ONE task. Unless you're in a live client meeting, NOTHING is so urgent it can't wait 25 minutes. The most surprising benefit? This practice didn't just save my work life – it saved my personal life too. Before, even when talking with my parents, my mind would wander to pending tasks. Now, I'm fully present wherever I am. If you're in a client-facing role juggling multiple projects, these techniques aren't optional – they're essential for your mental health. Are you constantly task-switching? What techniques have worked for you? If you enjoyed reading this, it's a snippet from my FREE weekly newsletter where I share everything about my audit lessons and concepts. #audit #productivity #mentalhealth #consulting #clientmanagement

DISTRACTION IS THE ENEMY OF SUCCESS. Every day, you’re presented with two choices: focus or float. The world is loud, and the constant pull of notifications, meetings, and endless tasks can blur even the clearest of goals. The truth is… Distraction doesn’t just steal your time, it robs you of progress. I know this all too well. As a single mother of 3 and entrepreneur whose personal brand took off quickly, a lot came at me a warp speed. Board seats, television contracts, book offers, partnerships, and more… With so many opportunities, I often spread my attention too thin, trying to be everything to everyone, instead of focusing on my own priorities. And it took a significant toll on my success, health, and happiness. Luckily I realized this And worked to turn things around before it was too late. I recognized that My vision, the one that sets my soul on fire, demands my full attention. Without it, days turn into months, months turn into years, years to into decades, and you can end up looking back with regret on the life you could have lived. The good news is that your life doesn’t have to be that way. If you laser focus on your goals, you can create the results, and ultimately the life, you desire. Here’s how:  🎯 PRIORITIZE WITH PRECISION Start each day by identifying your top three non-negotiable tasks. These are your needle movers, the actions that align with your greater vision. 🎯TIME BLOCK LIKE A PRO Guard your focus hours like your most valuable asset. Schedule deep work blocks and honor them fiercely. During these times, silence the noise: phone on do not disturb, notifications off, tabs closed, and let your mind zero in on your main priority. 🎯SET IRONCLAD BOUNDARIES If it doesn’t serve your vision, it’s a no. Every “yes” to a distraction is a “no” to your future. Set strong boundaries to protect your time and energy. 🎯VISUALIZE YOUR FINISH LINE DAILY Keep your vision front and center. Whether it’s a vision board, daily journaling, or a daily visualization, remind yourself of why you started and what’s waiting on the other side of your commitment. 🎯MASTER YOUR MINDSET Distraction often creeps in when your mind feels overwhelmed. Practice mindfulness, reset throughout your day, and continuously refocus on your priorities. A calm mind is a focused one. 🎯 SURROUND YOURSELF WITH SUPPORT Be relentless about protecting your energy. Surround yourself with a small inner circle of coaches, colleagues, and loved ones who empower you to reach your next level. My friends, your vision deserves unwavering focus. Strip away the distractions, work daily to build momentum, and watch how quickly clarity turns into unstoppable progress. IT’S TIME TO LOCK IN. ~Wouldn’t you agree? #motivation #personaldevelopment #success