Remove technology distractions

Putting your phone in another room or in your bag may sound obvious, but it’s a good first step to getting rid of what’s probably your biggest distraction. It can also help to mute any notifications that aren’t urgent. “Turn off any sounds on your phone or computer – the ‘ping’ we get as notifications come in immediately distracts us and acts as a signal to react to it without us even realising,” says Cobban. “Put your devices on silent mode and check in only when you are ready.”

Of course, if you have a job that requires you to always have your phone to hand (for example, if you need to take client calls), this approach won’t work. If you do need your phone, and don’t have a separate one for work, try disabling notifications in your settings for the apps that aren’t relevant.

Use time-blocking techniques

Create a to-do list of the tasks you have to complete and try allocating each one a specific amount of time to help you stay in control. “Time blocking is a great way to ensure your attention isn’t scattered,” says Cobban. “Look at what you need to achieve and be realistic about the amount of time required and then factor in the environment needed for this, the energy levels and the other people involved before you plan your day. If you have a big chunk of time required for a task, then plan the time you will do this and let those who need to know that you are unavailable during that block of time.”

Struggling to complete tasks at work? It could be down to fragmented attention