Making Distraction Work for You
Being on the computer for hours and hours can take an enormous toll on our motivation and mood. Virtual depletion interferes with task initiation and time management, making us feel inefficient and stressed. And for young folx, this debilitation makes it tough to muster up the energy to complete homework, independently work during ‘asynchronous’ times, and participate efficiently in breakout groups.
But, Scheduling Distractions can help.
Whaaat?! Yes, you heard us correctly! We are encouraging you and your child to schedule distractions throughout your virtual day. Here’s why:
Scheduled Distractions...
Help with that pesky task initiation problem and increase our persistence during work periods.
Reward our efforts rather than just what we produce (i.e., how much we completed, how well we completed it, etc.).
Scheduled distractions are most effective when they are uplifting, easy to engage in, simple to access, and no more than 5 minutes. They can include, but are not limited to: Snack breaks, stretching, daydreaming, coloring, lifting weights, walking outside, chasing the dog around, hugging a parent, playing a favorite song, looking at a comic/anime, and staring out the window. Since electronics tend to zap our energy and alter our mood, we suggest choosing non-electronic activities for your scheduled distractions.
Ready to develop a Scheduled Distraction Plan? Here’s how:
Identify priority effort periods. This could be ‘asynchronous’ time, homework time, or any other time for that matter. We recommend doing this step collaboratively with your child.
Discuss the most helpful amount of sustained effort time. We suggest 20-25 minutes for most students. This can be shifted based on developmental or individual needs. Young adults can and often choose to sustain for longer periods of time.
Set a timer. Visual timers are our favorite!
Distraction Time! After the timer goes off, begin the scheduled distraction activity!
Rinse and Repeat. Repeat this cycle for 3-4 rounds. Your child can choose the same distraction each time or pick different options from the scheduled distractions menu/list.
Extended Break. After 3-4 rounds, take a longer 25-30 minute break.
Reflect. Reflect on the experience with your child. Take a minute to identify what worked, what barriers occurred, and what help they may need for upcoming efforts.
Supportive Comments and Praise. Last but not least, provide supportive comments and praise. If you are new to supportive comments, please check out our other post on Supportive Parenting.
*Bonus Tip for Our Youngest Folx
Start with 10 minutes of effort and a 3-minute scheduled distraction. Then gradually increase the effort by 5 minutes and the scheduled distraction time by 1-2 minutes after 2 or more cycles.
A special thanks to Alison Steele, MS Ed, executive functioning specialist, for her collaboration on this article! Alison is a go-to resource for us at Mind! Thank you for all you do!!!
If you are looking for more support for your child regarding the complications of virtual learning, tolerating distress, managing ADHD, or dealing with anxiety, please contact us at hello@mindchicago.com. Mind Chicago offers a variety of supports, including neuropsychological testing and individual and group therapy, to support youth, young adults, and families.
