**Today I bring you Part 3. If you missed Part 1, or 2, head on over to these blog posts and catch up here:
If your distraction or compensatory task is shallow or boring, it won’t compete well with pain. But deeply meaningful, immersive tasks can take over attention more effectively (if within your capacity). I find this to be especially true if I’m doing something creative that I enjoy. Arts and crafts, writing in my journals and focusing on writing my blog posts, are the top 3 effective activities or tasks I can do that shift my focus from the pain, to what I’m immersing myself in. I especially find that researching and writing my blog posts puts me into a flow state, because I am focused on researching and writing about something I care about and that is also so deeply personal to me. Starting my blog saved me in a way, as now I have something important to focus on.
Tip: What I like to do is choose a few “anchor tasks” I love or care about (writing, art, gardening, music, puzzles, listening to podcasts or audiobooks) and I rotate through them throughout the day in between my household responsibilities and commitments. Something I’ve learned over the years is to make sure they are accessible and are not so demanding that they backfire.
Long stretches make you vulnerable to lapses and distractions. Use timers (e.g. I use my app Forest, which is a Pomodoro style timer that I set to do 20–30 minutes of work, then I take a brief 5 -15 minute break, to keep my brain in a “set” and to reduce drift. It’s important to take a small break after each block to reset, and after I’ve done that 4 times, I take a longer break.
Tip: When I started using the Forest Pomodoro timer, I read that to increase your success and output, before each work block, you write a one-sentence “intention” (what exactly you will do). This gives your frontal circuits a target to latch onto and you are more likely to be successful.
Between tasks or during breaks, engage a quick recalibration — deep breathing, stretching, sensory grounding (look around, notice objects), or a mini mindfulness check-in. These help “clear the slate” and reduce carryover of distraction. I like to read or listen to an audiobook in my recliner, with one of the dogs on my lap, to surf Medium and Substack or to journal.
Tip: I like to use physical cues (e.g. set a timer, use a change in music, or stand up and stretch) to signal transitions — your brain loves external markers.
Mindfulness isn’t about suppressing pain; it’s about observing sensations and redirecting focus with compassion and kindness. It’s a very useful skill to master because over time, this can strengthen top-down control and reduce the emotional sting that latches onto distraction. Some mind-body programs (like Mindfulness-Oriented Recovery Enhancement) show promise in reducing pain, craving, and negative effects in chronic pain settings.
Tip: I started with 5 minutes a day. I practiced “noting” — labeling my thoughts/sensations (“pain,” “thinking,” “itch”) without judgment and I gently returned to my breath and anchor point. A favourite way to meditate is using one of my meditation apps, or Apple Fitness+’s meditations, as I’m not good with noting when the room is silent. Usually my legs hurt so bad they are throbbing and I can hear that throbbing when the room is silent. So noting in silence means I focus on my pain in an unproductive kind of way. I need someone guiding me with their words so that I can focus on noting my thoughts or sensations in a productive way, and so that my pain is not overriding the process.
Rather than fighting pain (which often intensifies its presence), adopt acceptance by acknowledging that pain is present but does not have to command your life. CBT (Cognitive-Behavioral Therapy) teaches reframing catastrophizing thoughts (“This will last forever / I’m powerless”) into more balanced ones (“It’s unpleasant now, but I can direct my energy elsewhere”). Some studies suggest acceptance is superior to pure reappraisal in tolerating pain. This is something that I hugely benefit from. I use 2 CBT apps and do the daily exercises. If I’m having a hard day, I seek out additional exercises to do that relate to what I’m feeling at that time. It has definitely helped me struggle a little less, and I actually really look forward to working in the apps every day.
Tip: When a negative thought arises, pause and ask, “Is it fact or story?” Then reframe: “I’m in pain now, but I still have value and capacity.” Reframing thoughts really does work well in that the more you practice it, the more those reframing thoughts will come to you automatically and more naturally.
When your internal focus is fragile, external distraction is more disruptive. Reduce clutter, limit notifications, use noise-cancelling tools, block or schedule communication windows, and create predictable workspaces. I have been slowly working on this. When I am trying to focus, and a thought comes up, I pause what I’m doing, and write the thought down on my notepad/to-do list, then go back to what I was doing. I don’t obsess or fuss over it, I just write it down, and carry on. It has been one of the most useful things I have done, and I got the idea from the habits and routines app, Fabulous.
Tip: Use “distraction buffers” — blocks in your calendar labeled “do not disturb,” or apps that block social media during work time. You can customize what apps and things notify you, in the Forest focus timer app. So while you have your focus timer on and are in the app Forest, those websites, apps and notifications will be blocked.
Because mental fatigue compounds distractibility, you need to modulate your total load. Alternate high-demand tasks with lower ones; rest before you feel exhausted; hydrate, sleep, manage mood and stress. This preserves the cognitive reserve you need to resist distraction. These are some of the most important skills you can learn when you suffer with chronic pain. When your mind is chaotic and your surroundings are chaotic, it is easier to be distracted, than if you manage this chaos. Also by alternating high-demand tasks with easier ones, you give your brain the bit of rest it needs before being able to do another high-demand task. These reduce distractibility because you are not as overwhelmed or setting too high of expectations. By being proactive in these areas, your brain is less scattered, and you are more likely able to focus easier than if you weren't proactive about these things.
Tip: I usually plan how many high-attention tasks I attempt per day. I am getting better at resisting and not pushing myself when pain is spiking — and instead I switch to lighter tasks or rest. By switching to a lower gear, I am listening to my body when it says it’s time for rest, because the alternative is just not sustainable or practical.
Compensate for cognitive lapses via external supports: reminders, checklists, timers, outlines, automation, “buddy systems” (accountability), note-keeping, and structured workflows. I have many different supports I use, with my Amazon Alexa being the main one, and hand written notes or lists, and alarms on my phone coming in a close second. I would miss a lot if I didn’t have those reminders or lists.
Tip: Before starting a task, I like to make a short outline or checklist. I use the “next-step” trick, which is to always know your next action so you don’t drift. Being that I only have so much physical capabilities, I often have to make a short outline or checklist, so that I can pick things off throughout the day without overdoing it.
As cognitive scientists put it, your brain’s attention system is malleable. You can train it, support it, scaffold it, not suppress it — all while honoring the reality of pain.
Yet with intention, structure, patience, and self‑compassion, you can reduce the gravitational pull of distractions and gradually reclaim more of your focus, productivity, and sense of agency. Use absorbing anchors, build micro-pauses, cultivate mindful awareness, and scaffold your cognition. Above all, be kind to yourself through the inevitable lapses — each moment of refocusing is a step back toward your own strength.
You deserve to do things that matter, even in pain. And though it’s a hard path, your mind is not powerless.
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