We live in a world full of distractions. Our phones are constantly buzzing and beeping with notifications. TVs, computers and video games scream for our attention. Friends and family want to chat. With so much vying for our focus, it’s no wonder many of us have become chronic multitaskers, flitting between tasks rather than giving any our full concentration.

But research shows chronic multitasking is terrible for our productivity and mental health. When we multitask, our brains quickly switch between tasks, which reduces our ability to focus deeply on anything. We end up taking longer to finish tasks and making more mistakes. Multitasking also increases stress and anxiety.

The good news is we can train our brains to resist distractions, stay focused and avoid multitasking. Here are some tips:

Create a Distraction-Free Zone

Set up a dedicated workspace for important tasks like studying, reading or creative work. Make sure it’s free of distractions like TV, your phone and other electronics. You want this to be an area where you can totally focus.

Put distractions in another room or keep them turned off and out of sight when working in your focus zone. Ask others not to interrupt you when you’re in this space. Use headphones or earplugs to block out noises.

Set Aside Specific Times for Distracting Activities

Don’t try to completely give up your phone, TV, social media and other distractions. Instead, set specific times when you’ll interact with them, like during breaks from work or after you’ve finished your to-do list. Keep them out of reach and turned off during focus time.

Use Apps to Block Distracting Sites and Apps

Use website and app blockers like Freedom or Flora to lock yourself out of distracting sites and apps during work sessions. This removes the temptation to check them “quickly” and get sucked in.

Try the Pomodoro Technique

This time management method breaks work into 25-minute focus sessions separated by 5-minute breaks. After four work periods, take a 15-30 minute break. The forced breaks give your mind a rest from focused mode while preventing you from getting sucked into distractions for too long.

Listen to Ambient Noise or Music

Total silence can sometimes feel distracting. Try listening to calm background noise like rain or gentle music without lyrics during focus time. Or put on headphones without any audio at all to create a sound barrier.

Get Absorbed in the Task

When you first start working, put total effort into getting absorbed in the task. The more interested and engaged you feel, the easier it’ll be to tune out distractions.

If you start to feel distracted, renew your interest in the work. Remind yourself why it’s important, find an intriguing angle to the work or visualize completing it. Getting re-immersed will take your mind off distractions.

Minimize Task Switching

When you switch between tasks, your brain has to re-orient itself each time, which reduces focus and productivity. Group related tasks together and try to work on them one at a time.

Disable Email and App Notifications

Those pings, dings and popup messages are designed to grab your attention. Disable notifications so you can check messages on your own schedule, not whenever your devices demand.

Take Regular Breaks

Studies show we concentrate better in shorter bursts of focus alternated with brief breaks. Make sure to step away from your task at least once an hour. Get up, stretch, go for a short walk, have a snack. This refreshes your mind and helps fend off distractions.

Train Your Focus Over Time

Like building a muscle, improving your focus takes regular “exercise.” Make a habit of minimizing distractions and avoiding multitasking during work sessions. Gradually increase how long you can go without switching tasks.

With practice, you’ll get better at recognizing distraction triggers, delaying task switches and immersing yourself in your current project. You’ll reap the rewards of better concentration, efficiency and performance.

A Fable About Distraction

Let me tell you a short fable that illustrates the perils of chronic distraction:

A young camel was wandering the desert, searching for water, food and shade from the blazing sun. In the distance, he spotted an oasis – the first he’d seen in days.

As he got closer, he couldn’t wait to dive into the refreshing pool and pluck juicy fruit from the trees. But suddenly, a bird fluttered by, catching his eye. The curious camel followed the bird instead of continuing toward the oasis.

After a minute chasing the bird, the camel spotted a herd of gazelles galloping majestically across the dunes. Entranced by their beauty, he ran after them, his thirst and hunger forgotten.

The gazelles eventually disappeared over a hill. Lost and wandering once more, the camel spotted a grassy meadow in the opposite direction. Delighted by the sight, he ambled toward it, no longer concerned about the oasis.

The meadow was merely a mirage that vanished as the weary camel approached. Looking around, he saw no oasis, herd or bird in sight – only endless dunes under the unrelenting sun.

The camel’s distraction cost him the relief he desperately sought. His failure to pursue a clear goal led him astray. Learn from his mistake: When an “oasis” is before you, avoid fleeting distractions and stay focused on your destination.

So be purposeful and present. Don’t let a bird, gazelle or mirage keep you from your “oasis” – the success and fulfillment you seek. Stay centered on your goals and don’t get sidetracked. With practice, you’ll get better at ignoring distractions and overcoming multitasking habits.

Though it takes diligence, the reward of sustained focus is immense. Imagine how much you could accomplish and achieve without disruptions and mental clutter! The ability to concentrate deeply is crucial to success in school, work and beyond.

Follow the tips above to start minimizing distractions, avoiding multitasking and training your brain to focus. You’ll be amazed at how much more productive and sharp you feel. Focus and clarity lead to great results. Stay on target and reap the benefits of sustained concentration.