So we have chosen to highlight just ONE simple strategy to beat distraction and maintain focus. If we list more, it is highly likely many of you will be distracted after the first three, so just try to focus on this one effective technique to help you manage those distractions and stay on task. It is called the 10-minute rule.

The 10-minute rule works like this:

When you feel the urge to do something distracting, tell yourself to wait 10 minutes

This rule creates a small, manageable delay that helps you resist the temptation to give in to distractions immediately. Often, by the time those 10 minutes have passed, the urge to check your phone or divert your attention has subsided, and you can continue your task with renewed focus.

The beauty of the 10-minute rule lies in its simplicity. Instead of trying to fight off distractions by force, you are simply postponing them for a short time. This can be a surprisingly effective strategy because distractions often feel urgent, but when you delay them, you realize they are not as pressing as they initially seemed. Giving yourself a brief window of time to continue focusing on your work helps you break the cycle of giving in to distractions every time they arise.

Using this rule, you train your mind to tolerate those urges without acting on them immediately. This builds your self-discipline and strengthens your ability to focus for extended periods. Over time, you will notice that your tolerance for distractions increases.

How to use the 10-minute rule to stay focused and use it to your advantage:

• Pause and Acknowledge

When you feel the urge to check your phone, scroll social media, or engage in any other distracting behaviour, pause for a moment. Acknowledge the urge without giving in. Simply recognizing the impulse can make it easier to resist.

• Commit to Waiting

Commit yourself: “I will wait 10 minutes before acting on this distraction.”

• Eliminate the Distraction

Identify what is pulling you away from your task. Turn off email notifications for 1 hour or if it is your phone, turn off notifications, switch to Do Not Disturb mode, or simply place it screen-down to prevent temptation. The less you see the distraction, the easier it will be to stay focused.

• Focus on the Task at Hand

During these 10 minutes, fully direct your concentration to your work. You might find that the urge to distract yourself starts to fade as you engage more deeply.

Why the 10-minute rule works

The power of the 10-minute rule comes from the way it shifts your relationship with distractions. Distractions are often most appealing because they offer an immediate, quick escape from the work. However, by delaying this immediate gratification for just 10 minutes, you break the habit of giving in to these distractions and create a mental barrier that helps you stay focused longer.

This technique works well because 10 minutes is short enough to feel manageable but long enough to allow the initial urge to fade. It teaches you that not every distraction needs to be acted upon immediately and that you can regain control of your focus.