Let’s be honest: we all struggle with distractions to some degree. Distractions can take many forms, including our phones, computers, friends, or our own thoughts. In college, distractions can be even more abundant than in high school, because there are so many new opportunities and experiences available. Additionally, most college students have more flexibility and less structure in college than they did in high school. Whether you’re learning remotely or living on campus, you may have long periods of unstructured time when you will have to decide how to use your time wisely. Usually, no one else is there to keep you on task—you’re in charge of making your own schedule and focusing when it’s time to study. Show
Many students struggle to stay focused and end up not getting the most out of their study sessions; then they sometimes find they need to cram at the last minute to get work finished. Fortunately, there are many strategies available to keep yourself distraction free. This handout shares strategies to manage internal and external distractions so that you can maximize your focus (and your success) in college. Managing internal distractionsInternal distractions are your own thoughts and emotions. These can include thoughts about pressing responsibilities or pleasant things that you’d rather be doing. This can also include emotions about life circumstances, the task you are working on, fears, and worries. Circumstances like major world events and personal struggles can be sources of internal distractions. Below are some tips to help you manage your internal distractions. Make a daily plan
Manage your thoughts while studying
Get enough rest!
Set SMART goals (specific, measurable, achievable, realistic, timely)
Engage in self-talk
Practice self-regulation
Managing external distractionsExternal distractions are ones that originate outside of you—things like technology (phones, social media, websites, YouTube, video games, Netflix), other people, or noises around you. Below are some tips for managing external distractions. Pick a setting that is a good match for the academic task.Did you know the library has a helpful tool to find different types of study environments? Consider these questions before committing to a study location:
Consider the noise level you need to work productively: Seek accountabilityAsk a friend, roommate, or classmate to keep you accountable to your goals and fight against distractions. Here are some ways a friend can help:
Take charge of technology distractionsLimit or bar yourself from unnecessary technology use during study and class times. This is another thing you can ask a friend to hold you accountable to!
Connect with resourcesMake an appointment with an academic coach to create a plan to decrease distractions in your life or to work on any other academic issue. Check out our handouts on procrastination and motivation to gain more helpful tips about focus. Works consultedDembo, M. and Seli, H. (2013). Motivation and learning strategies for college success: A focus on self-regulated learning (4th ed.). New York: Routledge. This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 4.0 License. You may reproduce it for non-commercial use if you use the entire handout and attribute the source: The Learning Center, University of North Carolina at Chapel Hill If you enjoy using our handouts, we appreciate contributions of acknowledgement. Make a Gift Which of the following is recommended by your textbook as a way to improve your listening?Which of the following is recommended by your textbook as a way to improve your listening? Suspend judgment until you hear all the speaker has to say.
Which of the following does your textbook recommend as a way to deal with nervousness in your speech quizlet?Which of the following does your textbook recommend as a way to deal with nervousness in your speeches? Visualize yourself giving a successful speech.
What are some distracting mannerisms that we need to avoid in delivering a speech?There are at least 20 common tics to tackle, including: clenching or wringing your hands, pacing back and forth, keeping your hands in pockets, jingling change or keys, twisting your ring, gripping the lectern, licking your lips, adjusting your hair or clothing, fidgeting with a pen, bobbing your head, placing your ...
Which of the following does the textbook recommend as way of dealing with nervousness?All of the following are recommended by your textbook to help you deal with nervousness except: Focus on achieving perfection. Which of the following aspects of public speaking is least likely to help strengthen your skills as a critical thinker?
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