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More InformationWith Marijana (BDR) we unpack why distraction is so persistent at work — and how to separate conscious from unconscious triggers. Using real-life situations (notifications, phone, colleagues, breaks), we outline simple routines that make focus your default again.
The value of this episode: clear, practical rules for notifications, micro-breaks, daily planning, and setting boundaries — tailor-made for call-heavy roles (BDR/SDR) and useful for all knowledge work.
5 min
Home office vs. office: same root cause, different surface
Collective pressure in the office: shared focus helps — small talk can derail
Definitions: conscious vs. unconscious distraction (and what “intent” really means)
Phone as Distraction #1 — content > device: social media, messages, newsletters
Managing notifications: mute Teams/Slack, exceptions, work focus mode on the phone
“Distraction Check” game: is this scenario pro focus or contra?
During calls: everything off — why split attention weakens conversations
Micro-breaks over lunch slumps: 5–10 minute resets after intense meetings
Morning planning: evening calendar scan, 1–3 priorities in the morning
Task sorting: quick tasks now, deep work in batches; an “overdue day” for backlogs
Multitasking & tabs: many open is fine — if you close and sort intentionally
Music vs. background TV: what might work for repetitive tasks
“Window staring” as mini-meditation: let your mind idle instead of doomscrolling
Setting boundaries with teammates: a polite “later” isn’t rude
Phone-free zones & phone boxes: rules that reduce temptation
Life before smartphones vs. now: what to reclaim on purpose
Distractions exist everywhere; they just look different. Social focus helps at the office; at home it’s the doorbell, neighbors, chores.
Office has a “pull along” effect toward focus.
At home, unplanned interruptions stretch out.
In both places the phone is the common driver.
Conscious = you invite the distraction. Unconscious = it happens to you.
Ask: “Was this my choice — or did I get pulled in?”
For unconscious: limit politely (“happy to chat later — in focus now”).
For conscious: add friction (see notifications).
Silence by default; exceptions on purpose — especially during calls/briefings.
Mute Teams/Slack; let only “urgent” through.
Phone work mode: private apps off, close family allowed.
Two monitors can help — only if used intentionally.
It’s not the device; it’s the content. “Just checking the time” turns into the feed.
Put the phone out of sight; use a box/another room.
Keep social apps out of core hours; evenings are fine — intentionally.
Close shopping/news tabs; keep a later list.
Short resets outperform long breaks.
5–10 minutes: coffee, water, quick movement — then continue.
Skip “reward feeds”; a window gaze works better.
After >60 minutes of meetings, plan a tiny reset.
Evening scan, morning fine-cut.
Night before: review calendar; spot blockers.
Morning: define 1–3 tasks; time-box (e.g., 10–12).
Break big tasks; note loose ends.
Handle quick tasks now; batch deep work and clean up backlogs on a set day.
An “overdue day” clears mental RAM.
Use quieter days to sweep legacy items.
Estimate duration: <30 min now, >60 min schedule.
Many tabs are okay if you close deliberately. Music distracts more than low TV.
Repetitive work + soft music can work; deep work prefers silence.
TV/podcast as “white noise” helps some — test it.
If it hooks you, kill it — it’s distraction.
Interruptions don’t have to sprawl.
Try: “I’m in a focus block — 4pm okay?”
Don’t shut people down — defer; make focus normal.
Return at the promised time.
Rules beat willpower.
Phone box until lunch; meetings without phones.
Meals without screens — presence trains discipline.
Define clear exceptions for emergencies (e.g., family).
Distractions are inevitable — rules are optional; choose them.
Think conscious vs. unconscious: decision vs. event.
Mute by default; keep exceptions tight.
Micro-breaks outperform long lunches for performance.
Evening scan + morning priorities give structure and speed.
Bundle work: an overdue day clears the deck.
Phone out of sight — social content is the real trigger.
Set polite boundaries: focus blocks are culture, not ego.
“The phone is distraction #1 — not because of the device, but because of the content.”
“Rules beat willpower: mute notifications, keep exceptions tight.”
“Short resets after intense work beat one long lunch break.”
Marijana — BDR
Dominka — Host
How do I tell conscious from unconscious distraction?
Conscious means you invite it (phone, chat, feed). Unconscious means it happens to you (colleague drops by, doorbell rings). For unconscious: limit politely. For conscious: create rules (phone away, notifications off).
Should I allow notifications during calls?
No. Split attention weakens conversations. Silence everything and allow only true emergencies. Catch up right after the call.
Long lunch or several micro-breaks?
Multiple short resets (5–10 min) usually work better — especially after >60 min meetings. They prevent the slump and keep focus fresh.
How do I handle many tabs and tasks?
Sort deliberately: quick items now, deep items scheduled. Close tabs regularly, keep a later list, and plan a weekly or monthly “overdue day” to clean up.
In this episode, Dominka and Nina (BDS) unpack why “the customer is always right” can backfire in B2B. Instead of saying yes by default, you need firm standards, transparent processes, and the skill to set boundaries without burning bridges.
A straight-talk with Martin (OPM) on why live listening is the foundation of quality—and how it sharpens pitch, tone and conversion.
You’ll hear a practical blueprint: what to do in your first 30 days, how to deal with fear and rejection without sabotaging yourself, when empathy helps (and when it derails), and why discipline beats perfectionism for long-term success.
And the success is guaranteed.
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