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Can't Focus Lately? Minimalism Holds the Key

Can't Focus Lately? Minimalism Holds the Key

Plus, actionable tips on digital detoxing, decluttering, and more to sharpen your focus

Sol TV
January 18, 2024

This Newsletter at a Glance

📵 A Case for Digital Detox

📖 TL/DR: Definitions of Minimalism

🍴 Sol Bites: 3 D’s of Distraction

🎥 Video Bite: Angelique MacArthur on How to Declutter?

💡 Words of Wisdom

You may not remember but back in the day, smoking was allowed on airplanes. In fact, I remember being a young girl and sitting on a 22 hour-long Pan Am flight to India with plumes of smoke wafting through the air.

Think that sounds crazy? Well, I have a prediction: Constantly staring at social media on your phone is going the way of in-flight smoking. Beginning this year, long digital detoxes are going to become really common—and it’s a trend that will last into the future. “Remember when there was TikTok?” will be the new “Remember when there was smoking on flights?”

TL/DR: Definitions of Minimalism

Ahh, it’s a brand new year, and countless articles have been published about all of the different types of restraints and cleanses we should try, from Dry January to social media detoxes, to closet cleanouts. But I’d argue what we really need to focus on is the clutter in our heads and embrace the concept of mental minimalism. Excessive thoughts—they might be a mix of emotions, memories, and daydreaming (which are great in moderation!)—hinder us from focusing on our values and significant aspects of life. This mental clutter not only leads to negative emotions such as stress, anxiety, overwhelm, and depression, but it also distracts us from fully experiencing the world around us.

Although physical and digital minimalism involve getting rid of or limiting certain material and technological elements from your life, mental minimalism centers around skillfully handling your internal attention. Mental minimalism isn’t about eliminating negative or distracting thoughts and emotions (which is impossible and doesn’t work); rather, it revolves around enhancing your ability to control when and how much attention you give them.

Attention is the gateway to our minds, and we can all benefit from becoming better gatekeepers.

By embracing mental minimalism and refining your attention management skills, you can experience more frequent feelings of well-being and live a more fulfilling, meaningful life.

Sol Bites: 3 D’s of Distraction

Here are three ways to jump start your mental minimalism.

Become a digital minimalist.

The leading cause of mental clutter is all the stuff we watch and consume. Instead of just learning to resist distraction, it's better to eliminate it altogether—even just temporarily.

For example, while I’m working, I put my phone on airplane mode and place it in another room. It’s helpful because simply having my phone on my desk is distracting. When I get stuck while writing, I feel frustrated and try to find ways to reduce my angst. My mind immediately starts thinking about my phone and its endless sources of information and entertainment. I start getting an itch to browse the latest headlines, check social media, and read emails. Sometimes I can resist the craving, but often I give in. If you’re like me, your work becomes fragmented and takes longer to complete due to distractions caused by devices. Even worse, constant access to our phones, tablets, and computers weakens our ability to cope with the discomfort of hard work in the long run. Our capacity to tolerate frustrations, fears, doubts, and even fidgetiness or lethargy diminishes like an unused muscle.

Ditch negative self-talk.

Chronic negative self-talk often leads to feelings of shame and guilt, and those emotions can interfere with productivity. They drive us to seek relief by engaging in distractions like eating, social media, or chatting with coworkers. In fact, negative self-talk and the resulting emotions are often the main causes of procrastination. Addressing negative self-talk involves recognizing when it happens and choosing a more helpful alternative that doesn't stop your flow.

Cognitive restructuring is a technique that can help neutralize negative self-talk and the associated negative emotions. It involves identifying unrealistic and negative self-talk and telling yourself a more accurate story.

For example, if you hear yourself saying, "I always mess things up; I'm such a failure," reframe your thought into something more positive and accurate: "I may have made mistakes in the past, but that doesn't define who I am. I can learn from my experiences and improve. I have the ability to succeed and grow."

Keep a distraction list.

When we attempt to focus on a task, our minds are often the primary cause of disruptions. An effective way to handle those mental intrusions is to keep a notepad and pencil nearby and quickly jot down any distracting thoughts or feelings that come into your head, then refocus back on your work. What that does is convey to your mind that your concerns have been acknowledged and will be attended to if needed. When you’re done with your task, review your list and make a plan to address any important items.

Video Bite

Chaos got you down? Decluttering your space can help clarify your mind. Getting rid of the unused stuff gathering dust in your home makes room for what really matters. Out with the old, in with the fresh possibilities!

Watch Sol TV Creator Angelique MacArthur to begin decluttering your life today.