Look! Rabbits!

How to Stop Distraction from Stealing Your Day

Rabbits!

I noticed that I am easily distracted these days, especially when I am trying to write. The problem usually isn’t a lack of ideas, but rather an abundance of them. Ideas flow so quickly and incoherently that it feels like I’m chasing several rabbits at the same time.

One thought leads to another, and another, and another. And before I realise it, I’m researching how to design a website while writing about family relationships and getting updates on TikTok at the same time.

This week is a perfect example. I sat down to work on a piece about the History of Chinese Tea Culture from my recent trip to China. That quickly changed when I saw a new message on my phone.

A neighbour has invited me to tea this Friday. She’s serving meatloaf. What’s meatloaf? I remember hearing about this on many American sitcoms when I was young. Meat was scarce in Singapore in the 70s. Meatloaf sounds luxurious. I googled “what is meatloaf?” and found several recipes. It’s like a gigantic loaf of meat. Meatball? Looks more like a loaf of bread. I wonder what you eat it with? Maybe the starch is combined into the meatloaf. I am sure the Chinese “Lion’s Head” meatball (Shi Zi Tou, 狮子头) would taste much better.

I googled Lion’s Head meatball for that… hmm, I think the boys would love to try this. I should write a piece about this dish for At the Table. Lion’s Head meatballs are a classic dish in Huaiyang cuisine, a regional style of cooking that Nanjing is part of. Yes, I do love Nanjing dishes.

This year is the 80th Anniversary of the Nanjing Massacre. Wrong, that was 2017. This year marks the 80th anniversary of the victory in the Chinese People’s War of Resistance Against Japanese Aggression. New movie about it. “Dead to Rights”. Should be “The Nanjing Photo Studio.” Weird translation. I wonder if they will screen it in Australia.

I should write about the Sook Ching Massacre (translated as “purging of Overseas Chinese”) in Singapore, too. My Father’s third brother was a victim in 1942. There was a comedy called “1942”? Or was it 1945? No, that was “1941”. Can’t remember.

Subsequently, I checked my email multiple times, made 2 more cups of coffee (I have to remember to get more coffee powder), and cleared the dishwasher. I found myself scrolling through Instagram posts of people making meatloaf, unrelated clips, and something about “How to reduce your 30-year mortgage by 23 years.”

The Nature of Our Minds

I recall a line from the Bhagavad Gita that my friend Adrian Urdaya once shared with me, where Krishna describes the mind as “restless, turbulent, strong and unyielding.” Maybe that’s just the nature of our minds. The monkey mind, as it is commonly referred to in Buddhist teachings. Constantly jumping from branch to branch, never content to sit still.

When I was running our little restaurant, I had the same problem. My mind would wander while I was prepping vegetables or getting ready for service. But I knew it would be disastrous if I didn’t have a strict routine. I wouldn’t have been ready every day at 4:30 p.m., when the doors opened, and disappointed customers don’t come back.

So I built a distraction-proof routine into the week. I know what I have to do, at what time of the day and week. I even had YouTube playing whenever I was working, a kind of distraction to keep me from being distracted. I pulled the blinds down and locked the doors during prep time. I did everything to cut out external distractions so I could get my work done on time. And it worked, mostly, except for the occasional visit from a good-intentioned neighbour or during a power outage.

Marcus Aurelius wrote about returning to the present moment in his Meditations, though I suspect even he struggled. There’s something almost weary in his Meditations, like he was tired of having to remind himself to pay attention. If a sage-emperor who controlled half the known world then couldn’t master his mind, what hope do the rest of us have?

Why Our Brains Love Distraction

But here’s what I’ve learned: this struggle is universal. I’ve met business leaders and spiritual masters, and every single person I encounter struggles to stay focused. It’s not a personal failing. It’s how our brains are wired.

Our brain is like a security guard that never sleeps. Its job is to keep you safe by constantly scanning for anything new or different. Thousands of years ago, this was crucial for survival. That sound of a twig snapping in the dark could be a sabre-tooth. Or it could be Grok and Urg coming to raid our cave again. The brain paid attention to everything that kept its owner alive.

It was critical for survival.

But today, it’s different. There’s always something happening. Notifications on your phone. Cars honking outside. The neighbour’s dog has been barking nonstop since this morning when they left for work. Your brain still thinks all of this might be dangerous, and it is trying to check everything out.

On top of that, if the notifications are about something new or interesting, your brain releases a tiny bit of “hmm…” Dopamine. It makes you feel “good” and adds to the addiction. One post at a time as you scroll your life away.

To make matters worse, we deceive ourselves into thinking we are multitasking. We cannot multitask. What we call multitasking is switching rapidly between tasks, and each time you switch, your brain needs to refocus. It’s like trying to have three different conversations at once. Or like playing (Trump’s) 5D chess. You can see how that is turning out for the world.

Tips that work (for me)

I’d like to share a few tips that have worked for me. They’re not revolutionary, but they work if you stick with them.

Write it down

First, write down what you need to do. Make it visible. I keep a 4” x 5” cue card in front of my computer with my daily tasks written clearly. Has to be written. Not as a file on Notion or your To-Do app. There’s something about writing (with a pen) and seeing your intentions on paper that helps your brain remember what it’s supposed to be doing.

And here’s the crucial part: keep the list short. No more than 3-5 items. Don’t write down everything you can think of. Just 3-5 things you want to do immediately. You can add new items the next day if you have completed what’s on the list. If it stays on the list for more than a week, drop it. You are just kidding yourself.

I read about this method in Peter Drucker’s The Effective Executive. It is not just for those who are working, but also a handy book for living an effective life. If you have never read it, I highly recommend it.

Simplify

“Everything should be made as simple as possible,
but not simpler” - Albert Einstein

Simplify, simplify, simplify. This applies to everything: your workspace, your schedule, your goals for the day. The more complex things are, the more opportunities there are for distraction. A clear desk fosters focus, a streamlined schedule prevents overwhelm, and fewer, well-defined goals ensure completion. Complexity invites distraction; simplification keeps rabbits away, allowing you to focus on what really matters.

Don’t multitask

You can’t. This is an excuse for those who struggle to focus, who enjoy distractions. Look busy, stay busy. I have soooo much to do! We all know of colleagues and friends who pride themselves on this superhuman ability. “I can multitask like a god!” The reality is that you cannot focus. And it shows in your failure to deliver results. This goes against the conventional perspective about productivity, but multitasking is just an excuse.

Create barriers between yourself and your distractions. When I was running our restaurant, I locked the doors during prep time. Now, when I’m writing, I (try to) put the phone down. Silence it. Or charge it in a separate room, making it slightly harder to access.

Controlled Distractions

This might sound counterintuitive, but if you try to eliminate all distractions, you’ll just end up fighting yourself all day. Instead, schedule specific times when you’re allowed to be distracted. Do it in a controlled manner, such as spending 10 minutes on the phone to check for messages or playing a computer game. Or wash the dishes.

The psychological benefit of knowing these breaks are built into your routine is significant. It reduces the constant struggle to resist temptation, making it considerably easier to maintain focus and complete the task at hand. This transforms distraction from an intrusive force into a scheduled, manageable component of your day, a release valve that ultimately boosts productivity and reduces mental fatigue.

Find your rhythm

My ability to focus changes throughout the day. I’m usually sharp and alert in the morning, so that’s when I tackle the bulk of my important tasks. By afternoon, attention starts to waver, so try engaging in mindless tasks, such as housework or replying to messages. At night, I usually let loose and let my mind wander, either on the phone or watching Netflix. Or just enjoy a pot of tea with my wife.

Or maybe write an article about the History of Chinese Tea Culture.

The Bigger Picture

You can’t eliminate all distractions; that’s impossible and probably undesirable. Our wandering minds often make unexpected connections that spark ideas and breakthroughs. We are sometimes at our best when we are distracted. It might also be the quality that separates us from artificial intelligence. A kind of real intelligence. This “weakness” is the seed of human creativity. The goal is to become more intentional about when we allow distraction and when we choose focus.

Most importantly, treat yourself with compassion when your mind wanders. Frustration with distraction only creates additional stress. Like meditation, when you notice your attention has drifted, gently guide it back to your task.

In our hyperconnected era, sustained focus IS a superpower. Not because it’s mystical, but because it’s increasingly scarce. The person who can remain absorbed in a single task will accomplish more meaningful work than someone constantly ping-ponging between activities.

The rabbits will always be there, enticing you from the periphery of your awareness. The art lies in knowing when to engage in the chase and when to ignore it, while remaining committed to the tasks and goals that matter and contribute to your desired outcomes.

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