If you are distracted by a desire to do something unhealthy, shift that focus towards a positive activity. For instance, take a walk outside or even around the room. If you have more time, engage yourself in another activity. You could start cooking, watch a movie, or call a friend.
Once this become routine, you’ll be able to replace your urges with positive activities with little effort. Shifting your focus to another activity will help pull your attention away from the urge that is distracting you.
Regular exercise may help you avoid distractions, too. Working out releases endorphins into the blood that makes you feel good, which can help you maintain your attention on positive activities.
Focusing Technique
Being able to ’stay in the moment’ is one of the best ways to avoid distractions. Mindfulness means focusing on what you are doing at the moment and what's going on around you. Start by listening to your breathing. Once your focus shifts to your breath, take inventory of what is going on at that moment:
- What do you see?
- What do you feel?
- What do you smell?
- What do you hear?
It's a practice designed to train you to focus on the moment and push distraction away.
Try setting a timer on your phone for 10 minutes and sitting quietly while you think about these questions. If you finish early, focus on your breathing and notice where your brain wanders.
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