I took a Transcendental Meditation (TM) course years ago and one tip has always stuck with me.

I use it daily.

But NOT for meditation.

I use it for my to-do list.

The instructor explained, regardless of the meditation style...

You'll get distracted with thoughts. (okay duh)

However, it's the immediate response after the distraction — that improves your meditation "muscle".

So the very act of recognizing the distraction...

Then returning to the breath (or mantra for TM) is like training a muscle the proper way to exercise.

AKA, getting distracted & returning to what you were doing = a bicep curl for your brain's focus.

Here's the meditation example:

Before
Distraction comes → "hmm too many thoughts, I suck at this."

After
Distraction comes → "This is expected. Now returning to breath. AND I'M GETTING BETTER by recognizing and getting back on track."

Here's how I apply it to my to-do list:

Before
Distraction → Open new browser tabs, email/slack.

After
Distraction → Start to open browser tab...

THEN I remember.

And come back to my to-do list. See my #1 priority on the list and return to it.

Rather than fight it, I know distractions WILL COME UP.

And that's my cue.

Not to go down a rabbit hole or get stressed...

Instead just return to my priority list.

I think "oh hey there, distraction friend. Figured you'd show up today. But gtg back to my #1 thing. Adios amigo!"

Anticipation plan = power.

Have fun with it!

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For more tips you can apply today, follow me @mitchelllandon and let's be friends.