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The Distraction Stop Checklist

The “Distraction Stop Checklist” will help you if you’re easily distracted by things you don’t want. This will help you get started on your creative projects. It includes tips on how to prepare your environment, some obvious tips like turning off your phone, or a really nice way to get distracting thoughts out of your system. Yeah, you know it: Write down your thoughts and questions like “How deep can an elephant dive?” and later on a break, go back to your thoughts and questions and search for them if needed (They can dive 6 meters if you had that specific question).

Print out the checklist and put it somewhere in your workspace. For example on a wall so you have a “Don’t Get Distracted”-Wallpaper right in front of you. Each time before you start, you can use this tool for a distraction-free work session. Go through it and do everything you can that is on the list. The more you do on the list, the better you will be able to work without anything (or anyone) interrupting you. So you can do the work you need to do in the best possible way.

You can download the High Res PDF “file “Don’t Get Distracted”-wallpaper down below (past the JPG picture).

The Distraction Stop Checklist PDF aka “Don’t Get Distracted”-Wallpaper

Here is the download of the bigger PDF file for the checklist:

👉🏻 Distraction Stop Checklist PDF

Here’s the slightly edited “How To Not Get Distracted”-Checklist in text form.

How To Not Get Distracted

Before you begin your project, use this checklist to ensure a distraction-free, productive work session.

Prepare your mind

If your mind is a mess, try meditation or a mindfulness exercise. If you’re not into that sort of thing: Just close your eyes, let your thoughts come and go, breathe in and out. That’s it. Anything that’s bothering you doesn’t matter for the next hour. Focus on what you have to do right now!
Do you know what you want to work on until the next break? If you don’t, you will distract yourself. Write it down, set goals.
After a while, you won’t be able to concentrate and you’ll be easily distracted. Use a timer for how long you want to work so you don’t get distracted by looking at the clock. Just work and don’t worry about the time.

Prepare your environment

Eliminate or put away anything that might distract you. Your workspace should consist of only what you need to be creative.
Turn off your phone. You can live without a new message or social media update until your next break. Trust me, you won’t miss a thing.
Tell any outside distractions (yes, people) that you need to focus on your stuff right now.
Change locations if you have distractions around you that you can’t eliminate, or set rules for that location for the time you are productive on your tasks.
Close all distracting applications (including your email) and websites on your devices that you need for work. Use an app or website blocker if you can’t resist opening them. And of course: If you don’t need to use your distracting devices, put them away.
Keep a notepad handy to jot down distracting thoughts or things to remember. You don’t need to know how deep a sperm whale can dive (1,000 to 2,000 meters). Write it down and Google it later.

If you have any questions or advice for a better list, then you can contact me via email or here. I would love to hear from you!

Additional Resources

Here are some additional external resources about stopping distractions if you are interested:

Want to get more help? Here’s my good old newsletter which you will receive whenever I’m in the mood to write one. At the moment every 4 months or so. I’ll give you some tips for working on creative stuff and probably will plug some stuff if I have anything new.

Dissatisfaction and Art

You Are Not Alone in Your Misery

In the world of creative work, dissatisfaction with your result is not a sign of failure, but a common experience among artists and designers. Even Van Gogh, Picasso, and Da Vinci struggled with self-doubt.

Vincent Van Gogh once said: “I am seeking. I am striving. I am in it with all my heart.” Capturing the endless pursuit of creative perfection. Picasso highlighted the transformative nature of creation when he said: “Every act of creation is first of all an act of destruction.“

The discomfort and dissatisfaction that come with creative work are universal, transcending all levels of skill. Leonardo da Vinci as mentioned in the comic and even Michelangelo faced moments of doubt. Da Vinci’s discarded sketches were key to his artistic development.

Dissatisfaction is Part of The Process

So if you question the results of your creative work, accept it as part of the process. Dissatisfaction is not an obstacle, but a stepping stone to improvement. Learn and grow from it. Trust that each stroke will bring you closer to what you want to become. Your unfinished canvas is not a failure, but a canvas awaiting the next chapter of your creative journey.

Get Over Creative Block

Some additional tips for creative block

Try to determine the reason for the block and apply a solution to it. When did it start? What helped you with similar previous problems?
Try to work on a better process in your creative life. How do you work? How can you improve it?
Get better goal-setting strategies. Why are you doing this? Find your purpose within your work!
People who are more confident with their work are less likely to build a blockade. Try to build confidence. Worst case: Fake it till you make it! Tell yourself, the work you are doing is awesome (and it probably is). Send me something you have done, if you want to get feedback from someone. 🙂
You need to plan but don’t overdo it. Find a middle ground in what you do in a day.
Build habits with your creative work. Try to start at the same time each day.
Exercise and taking a walk is a good way to get over a block. Try to do this daily, even for a few minutes.
Talk about your ideas and work with other people.
Take a break!

Note: If you search this topic try to use the terms writer’s, art, or creative block.

Source: Ahmed, Sarah J., “An Analysis of Writer’s Block: Causes, Characteristics, and Solutions” (2019). UNF Graduate Theses and Dissertations. 903. https://digitalcommons.unf.edu/etd/903

Getting Bad Ideas is Good

In the world of creativity, finding the perfect idea as soon as you start is very rare. Bad ideas are like the bumpy roads that lead to hidden gems. Think of it as a treasure hunt – you have to dig through a lot of shitty stuff to find something amazing.

So don’t be afraid of a bad idea. Embrace the journey of exploring different thoughts, even if they seem a little off at first. Remember, the best ideas often come from being open to many different possibilities and not giving up until you find that one amazing idea waiting to be discovered.

Here are a few things to remember:

When brainstorming, don’t worry about coming up with the perfect idea. Allow yourself the freedom to explore ideas without worrying about whether they’re good or bad.
Take your time and don’t rush! Trust the process and just work at it and you will find things you thought you could never find.
Seek inspiration from a variety of sources, such as other works of art, books, nature, or conversations with real people. The more ways you look, the more diverse your ideas will be.
Be sure to write down all of your thoughts, even those that may seem unconventional or just bad at first. These unusual ideas can potentially serve as a source of inspiration later on.
Take the ideas that may not be so great and experiment with them. Try making changes, mixing them up, or even combining elements. This process will help you refine your concepts and turn them into something that will work.
Share your findings with others and listen to what they have to say. Other people’s perspectives can give you new insights and help you make your final idea even better.

How To Deal With Procrastination

Procrastination is a form of self-regulatory failure that a lot of artists and designers have. But you can improve this issue and get more productive with your creative work! This blog post gives you insight into a meta-analysis (a statistical analysis that combines the results of multiple scientific studies) with the answer to why you put off work and how you can deal with it. I give you an assignment on what you can do, to improve your problems with procrastination.

You tend to favor tasks that are more pleasant in the short term. Consequently, you are more likely to procrastinate long term work.
The more unpleasant a task is (or if you dislike it), the more likely you are to avoid doing it. You will procrastinate when it is too effortful or anxiety-producing.
Procrastination decreases as the task is near completion or as a deadline approaches.
Jobs you characterize by lower liberty, task significance, and feedback will likely increase procrastination.
With frustration, resentment, and boredom comes procrastination.
Fear of failure doesn’t help too. You are more likely to put off difficult and boring tasks when they expect to be evaluated.
Low self-confidence is a cause of procrastination. You are more likely to give up on your efforts when encountering an obstacle.
Depression can cause low energy levels which result in procrastination.
Procrastinators tend to dislike structure or routine and typically will start with the more pleasurable tasks, while non-procrastinators prefer to sequence those last.
If you tend to choose short-term benefits over long-term gains, you are more likely to put off your tasks.
Availability of distractions is one of the top reasons contributing to procrastination.
The more times a task requires a choice that you have to make, the more likely it is that you will procrastinate.

One way of decreasing procrastination for a given task is to increase your expectancy of success. Develop self-efficacy!
Tasks should be constructed to be challenging but still achievable. Break big tasks into tiny little tasks and try to do them one by one. Make them fun! Reflect on how a task could be more joyful for you. Maybe the fun part comes after the annoying task is done, try to focus on that.
Surround yourself with cues that confirm your goals and banish any sign that reminds you of temptation.
Stop distractions! For the time you are working, put your phone away. Use apps that will prevent you from procrastination. For my web browser, I use “StayFocusd”. I also use “DF Tube” for a distraction-free use of YouTube. Figure out what is the most distracting part of your day and stop it while you are creative.
Try to make your tasks less of a choice. Use Habits. Work at the same time of the day. Start with a crafted routine and do it every time before you do your tasks.
Make a list of long term benefits if you end the task successfully. Pin it somewhere where you see it every day. I have a corkboard in front of me at my place where I do creative work.
Why is this task you are putting of right now significant in the whole picture? Try to remember why you do it.
Use external pressure. Like a friend or just your social media followers.
Internal pressure works too if you give yourself a deadline. But not everyone can achieve their deadlines.
Try to get feedback for your work.
If you have a lot of different tasks, do the most annoying task first. The fun part of the day will be at the end. It can function as a reward too!
Frustration with your tasks or the fear of failure can have a huge impact. Mindfulness can help with that. I made a little comic about that but I will dive deeper into this topic with more posts later this year.

My Experience With Procrastination

When I draw a picture I have times where I want to procrastinate. It appears often at the same time in my process. Some days are tough and it is difficult to overcome this problem. Other days it is easier.

I like to draw and sketch ideas for the picture I want to make. It is the most fun part because I like doodling around. When I decided what I want to draw I start sketching it roughly. But every time I struggle when I need to clean the picture up with a better line drawing. When this happens I try to remember the benefits if I do not procrastinate on this task. Sometimes it is a self-made deadline I give myself (I draw every Monday one monster, so it needs to be done on a Monday). With Instagram, I give myself a bit of pressure. I think to myself, that all my followers want to see the monster (even if this is not true). One of the most fun parts for me is, when I can ink the drawing or when I can color it. This pushes me, to clean up my pencil sketch. And after a few minutes, when I started the cleanup, I come into a flow and finish the task with ease. This resistance is there, always. You just need to go through it every time and learn what works for you.

Source: Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychol Bull 133: 65-94. Psychological bulletin, 133, 65–94. https://doi.org/10.1037/0033-2909.133.1.65