124 D6 Negative Emotion – Distraction



Not able to concentrate on something

Practical Tips

  1. Remind yourself of the important priorities that need to be done today and focus on the benefits of getting them done.
  2. Know that it is easier to get on with your day when you’ve got the difficult or awkward jobs out of the way first.
  3. Verbalise what is needed to the people  you are with, perhaps ask them for their support in keeping you on track.
  4. Make yourself accountable to someone.

Beliefs and Affirmations

When I focus on whatever I am doing in the moment, I prevent myself from being distracted.


(How to make it very HARD to feel the negative emotion)

The only time that I will allow myself to be distracted, is when I have realised a client appointment.

Example Challenges

DC014 I get the feeling a colleague at work doesn’t like me!

DC015 The man I work with keeps shouting at me when he thinks I’m doing things wrong.

DC024 A Flashing Police Car Behind me on the road.

DC072 My 93 year old nan, who has come out of hospital and gone back home on her own, who doesn’t really have many friends or family left, leaves the door unlocked and won’t wear a hearing aid!

DC073 Do my clients think I do a good job?

DC074 Dad going off on his own in his motorhome on a 4 hour journey. Then he goes walking up mountains that he used to run up when he was 30, but now he’s 72 and not quite so stable. He turns his mobile on when he needs it (which is never), so he’s out of contact!

DC075 My 72 year mother visits my Nan on the train which takes about 2 hours each way, and she usually has to wait on her own at the station.

DC079 My neighbours granddaughter deliberately parks her car so its hard to get out of the drive!!! She knows it upsets me and I’m so wind up I could cry!

DC088 I get quite annoyed sometimes at the blatantly stupid statements and advertising aimed at manipulating us!

DC089 I worry about Health of myself, kids and family.

DC102 My father is in hospital and I cannot concentrate on my life!

DC124 Feeling frustrated when people don’t pay me on time, especially as I rely on the money.

DC127 I’m sat in a garage waiting for my car to be serviced. I’ve brought all kinds of things with me and a great long list of things to do. Lots of distractions, canned music and can I focus?! Yes the atmosphere isn’t ideal but neither am I trying very hard. Maybe my list is a bit overwhelming too.

DC147 I’ve just had a ‘first date’ and now he/she hasn’t replied to my text. I thought we had got on really well!


“By prevailing over all obstacles and distractions, one may unfailingly arrive at his chosen goal or destination.” – Christopher Columbus