Ori was in the midst of giving a big keynote speech about lessons from his Olympic career when it happened: A series of loud, jarring noises erupted from the back of the room. Staff started running toward the pandemonium trying to get things to quiet down.
He quickly glanced at the commotion, which shattered his concentration. He stood there, trying to regain his composure while the audience watched his next move with anticipation.
It was a moment where he needed to focus, yet distractions were everywhere. Thankfully, Ori, a two-time Olympic medalist in judo—who also suffers from attention deficit disorder—has trained for this very moment.
He leaned into techniques honed over years of preparation and competition. Together with his executive coach, Ruth Gotian, he’s dealt with and helped others explore how to maintain focus amidst distractions, especially when the stakes are high.
You might not be an Olympic athlete like Ori, but the strategies for beating distractions can also apply to the office or your day to day life. If you find yourself struggling with focus, consider trying the following techniques.
Focus on the goal, and appreciate your humanity
First, you need to accept (and understand) that being distracted is part of the human experience, and that you’ll be repeatedly tested. From the nosy coworker who wants to tell you just one more thing, to the “reply all” emails, recognize that complex situations are a necessary part of the journey and an opportunity for growth. It is how you react in these stressful times that will allow you to grow the most.
Become hyper-aware of your situation
Most of us will try to control distraction when it happens. But instead of doing that, focus on controlling your reaction to it.
During his judo matches, Ori became hyper-aware of his immediate environment, focusing on the next steps he needed to take to immediately control the situation. In his case, that was grabbing the opponent’s gi (uniform) and then his sleeve. This hyper-awareness helped him ignore the crowd’s noise and peripheral movements.
Similarly, in any high-stress situation, grounding yourself in the immediate task which is in your control, can anchor you. From putting a “do not disturb” sign on your door to shutting off notifications on your phone, these are all things you can do to reclaim what you allow to distract you.
Simulation and practice
Before the Olympics, Ori’s coach simulated competition conditions, including crowd noise and judges’ commands. This preparation made real distractions easier to handle. For big presentations or interviews, practice under similar conditions. Neal Katyal, who argued over 50 cases before the Supreme Court of the United States, used the same approach to prepare for each case, from reviewing every potential question he might get asked to simulating the court environment.
Limit distractions ahead of time
Before major competitions, Ori would avoid media, limit socializing, stick to a strict diet, and remove social media apps from his phone. You can also apply this practice of minimizing distractions to professional settings. Before a big meeting, ensure you get enough sleep, eat well, and reduce unnecessary digital noise.
Use sensory anchors
Create sensory triggers to signal your brain to focus. This might be a specific scent, a particular type of music, or a tactile object that you only use during work periods. These anchors can help condition your mind to enter a state of focus. Whether it’s a favorite chair or a specific playlist, these small cues can make a big difference. Ruth uses a favorite red mug for her coffee, which signals to her that it is time to start her deep writing work.
Leverage visualization techniques
Olympic athletes often use visualization to enhance performance. That’s because visualizing yourself successfully completing tasks, and what you will do once you’ve accomplished the tasks can boost focus and motivation.
Don’t forget to pause
If you find yourself distracted, take a moment to pause, walk around, and recalibrate. You’ll often see this technique in TED talks when speakers lose focus, but the clock is ticking. A brief pause can help you regain clarity and direction.
Resist the temptation to celebrate too early
Avoid the temptation to celebrate before you’ve completed the project. Premature celebration can lead to distraction and complacency. Stay focused until every detail is wrapped up, and then celebrate.
Identify your optimal timing for deep work
Forget the power hour. It’s hard to focus on command. Recognize the times of day when you’re most alert and focused. For instance, Ruth is an early bird and finds she is best focused in the early hours of the day. It is during these hours that she does her best writing and she is sure not to schedule any passive tasks, such as checking email, Zoom meetings, or social media, during these precious hours. Protect this time ferociously and schedule deep work during these optimal times, rather than forcing productivity during less effective periods.
Don’t be afraid to ask for help
Even the most confident and successful individuals need support. Seek help from colleagues, coaches, or mentors who can provide perspective and guidance. They can offer valuable insights and help you stay on track.
Olympians must make split-second decisions under immense pressure. For the rest of us, there is often more time to recalibrate. By implementing these strategies, you can refocus and diminish distractions. In turn, you’ll enhance your performance in high-stakes situations, Olympic athlete or not.