Have you been distracted today? In the last hour? Last 10 minutes?
In 2025 we’re interrupted on average every 3–5 minutes. Most people guess 5–6 times an hour. Reality? 40–70+.
I’ve never seen anyone finish this challenge without being horrified.
The Challenge For exactly 60 minutes—starting right now—write down every single distraction that pulls your attention, even for a second.
Phone buzz? Write it. Neighbor’s dog barks? Write it. Amazon delivery? Write it. UPS truck? Write it. Random thought about dinner, the weekend, or your upcoming vacation? Write it. Your kids yelling (despite your constant reminders for them to be quiet so you can focus)? Write it. Slack ping, email, text—write them all.
Critical rule: Do NOT change your behavior yet. No silencing. No closing apps. Just observe and record.
Most people quit at 17 minutes. The number gets embarrassing fast.
Why This Works: You cannot fix what you refuse to measure.
Until you see the actual number staring back at you, you’ll keep telling yourself “it’s not that bad.” When you see 53 distractions in 60 minutes (if you even make to 60 minutes), the urgency hits. That’s when real change begins.
The 2025 Reality
These distractions are on steroids:
- AI notifications layered on everything else
- Holiday ads
- Family group chats exploding
- Shopping alerts
- Family in town
- End-of-year “quick favors”
The noise is louder than ever. This challenge cuts straight through it.
What to Do After the You’ve made your list
Pick the top 3 distractions you can actually control (not the neighbor’s roof repair or Life Flight helicopter) and kill one today.
Start with a full notification cleanse tonight—review every app on every device. Ask: “Is this notification serving me or distracting me?” If distracting, turn it off.
Begin focus blocks tomorrow. Phone on Do Not Disturb. Or even turn your phone off! Create the space you need.
No shame. Just truth. The truth will set you free—even if it makes you angry first.