What’s the answer? It’s simple – don’t allow your phone to distract you. Can you turn it to silent, leave it in another room or even turn it off? There are also apps available that you can set to silence your notifications during a set period of time. If social media is a distraction, try a social media blocker like Freedom or AppBlock.
Other distractions such as noise and other people can also contribute to procrastination. Since the pandemic, some people with ADHD have found working from home far less distracting than being in an office, whereas others find the home environment to have more distractions. The key is to identify what it is that distracts you the most and reduce it as much as possible.
It’s also good to be aware of when you are able to focus best. It might be in the morning, in the evening, or even after exercise. Whatever your biggest distractions are, you need to identify them and then reduce them. You’ll notice your productivity will increase and hopefully, you’ll procrastinate less.