Research shows that another effective tool for self-regulation is distraction.
Negative distractions, such as leaving your e-mail open while you are working, deters self-regulation. When you are aware of your weak spots, you can pre-plan distractions to improve your self-discipline.
Imagine your self-regulation intention was to avoid eating after 7pm. If you know that you are going to be at home with loads of opportunities to visit the refrigerator, you could distract yourself by focusing on something else, such as kitchen areas that need to be cleaned.
If your self-regulation intention is to drop by a bar with friends and limit yourself to one drink, you could distract yourself from tempting cocktails by focusing intently on what yours friends are talking about and how they are say it.
Getting out of bed and into the shower first thing in the morning is a form of positive distraction. On the other hand, if you find your mind ruminating on a topic, distract yourself! Do some deep breathing or meditation. Actively choose something else to think about.
This is all basic, right? But it if you find yourself in a space where you have to resist temptation, I hope you will remember this tool.
Research shows that teaching the distraction process as a tool for self-regulation creates a noticeable increase in people's overall self-regulation.
You see, self-regulation is like a muscle. The more you use it, the stronger it gets and it has spill over effects. That is, distraction takes your temperance muscle to the gym.
What simple behaviors could you take to distract yourself from Self-regulation Soft Spots?
{ 11 comments… read them below or add one }
Hello Rachel
Distraction is the primary means by which children attempt to delay gratification. These children do not know they are using this as a way to delay gratification. Since that is the case then we all have used distraction sometime in our lives. The results of changing focus (distraction) will change our actions. All actions begin with a thought which may not be conscious. I learned a way to change my thought from Dr Robert Anthony. He calls the process flip switch. Once you know how to flip the switch, your life will never be the same again. Distractions can work the same as flip switch. Very informative post
Thanks
Perry A Davis Jr
Music City
I never knew that there’s good that comes out from distraction. I mean, we can use to in a good way. Being distracted to be more productive sounds like really absurd but it does make sense if you’ll think about it. Instead of procrastinating, you can distract yourself by doing task that is productive and beneficial in your end.
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This is true! I have a tendency to over think things sometimes, to the point where it’s no longer productive to be dwelling on my thoughts. So I make it a point to distract myself by taking the time to workout or do something else to get me away from work. I find that a lot of times, I get my “aha” moments while I’m in the process of doing my self-imposed distractions which helps me move forward towards my goals. So distractions, indeed, are a good thing!
Cherrie Bautista recently posted..How To Sabotage Your Business Using Social Media
What a great way to think about distractions! While I often use this technique I’d never pared it down and explained it like that. Cool explanation and very try. By consciously choosing to shift our focus (and keep it off of where it doesn’t belong) we can create better alternatives. This is the case of consciously creating these “distractions” and very different than the more negative distractions that often happen when we do not keep ourselves in check and let them steal us away from the hard but important things we must do.
Kim
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Rachel, great post! I never thought about it this way. Just be careful not to make the wrong kind of distractions where you delay fixing problems or issues. I just might try this to lose a couple pounds. lol. Thanks for sharing.
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Hi Rachel,
Very interesting article. I didn’t realise that it can be so simple to control my distraction and I didn’t look think about distraction in positive way. Thanks for sharing it.
Edyta recently posted..The Difference between Stress and Anxiety: What Everybody Ought to Know
Hi Rachel,
I too have used distraction to keep myself aligned with my goals and intents. Distraction doesn’t have to be a “bad” thing.
Justin | Personal Growth recently posted..Intimacy Is Not for the Faint of Heart
Hi Rachel,
What a great way to make a positive association with a distraction. By what you said, this sounds like a very effective way to break a habit /temptation that needs to be interrupted so it can be recognized and prevented.
I like your suggestion for deep breathing and meditation to stop our brain from remaining on the same negative non-productive thinking pattern. It’s a way to become aware of how our mind is off on its own and we can bring it back on track and under control.
Thanks for sharing this positive use of distractions!
(Dave) and Dawn
Dave and Dawn Cook recently posted..Financial Crisis Creates More Greed!
You got me thinking!
There’s always a tendency to associate “distraction” with negativity. You gave some great tips and I will definitely remember this article the next time I’m facing a temptation
Looking forward to reading more from you!
Natasha
Natasha Nassar recently posted..Welcome To My Blog!
Sounds like good advice and very creatively presented as well. Thanks for the inspiration!
marquita herald recently posted..Create More Memorable Moments by Making Room for Spontaneity
I like this article. It makes a lot of sense too. When I was younger, I had absolutely no self-control it seemed. So distraction was my best friend. It helped me as a crutch so I could do things myself.
There are so many cool little tricks to being human. How fun !
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