Darn Distractions: How to Refocus at Work When Life Gets Chaotic

How to Regain Focus When Personal Life Interferes With Work

When life intersects with work, distractions are inevitable. Knowing how to refocus at work is a critical leadership skill. At any given moment, and quite possibly every given moment, the members of your team are doubling as gymnasts balancing this and that with whenever, whoever, and whatever. Just this morning, in my small corner of the world, I heard three conversations that were perfect examples. One employee was consoling his heartbroken teenage daughter. Another was advising her son through a divorce. A third was juggling the challenges of single parenthood and workload balance.

We’ve all been guilty of preaching the “put it away at the door” speech. Expecting employees to set aside whatever might be happening in their personal lives when they arrive for their shift—and for them to forget work when they walk into their homes. Impossible. Momentarily possible? Yes. But those emotions will always creep back in.

Ask yourself, as a leader: Are you even able to put everything away at all times? If you’re honest, you know the answer is no. You may be able to immerse yourself in work, but worries still sneak in—a sick child, an argument with your spouse, an upcoming vacation, your grocery list, the meeting you’re dreading.

So how do we help ourselves—and our teams—refocus?

How to Refocus At Work: Understanding Why Focus Is Lost

We can accept that distractions happen and learn how to refocus so we’re at our most productive. This is essential in every position—from caregivers with lives in their hands, to CEOs making strategic decisions, to the newest person in the organization serving customers.

In order to learn how to refocus at work, we first need to understand why we lose focus. We don’t get distracted by things that don’t matter. Distractions occur when something hits our emotions.

Here’s the hard truth: When we’re struggling with something emotional, we will process it one way or another.

If we’re able to process the information—whether by venting, reflecting, or problem-solving—we can regain clarity and move on with our day.If we’re not able to process it, the issue grows. Stress increases. Productivity decreases. And health risks rise: headaches, stomach issues, ulcers, or worse.

Step One: Recognize the Distraction

Your first step is to acknowledge that you’ve lost focus. Pause long enough to ask:

• What exactly is bothering me?

• Did I have another disagreement with my teenager?

• Did I miss an important deadline?

• Am I worried about layoffs?

• Is something happening at home that needs my attention?

Once you identify the cause, take steps to resolve the issue—or at least create a plan for resolution. Writing down your plan helps move your brain from emotional mode to problem-solving mode.

Step Two: Allow Yourself Time to Process

Humans are built with a need to work through emotional issues. Giving yourself space to process helps you regain control of your thoughts and return to work with clearer focus.

But sometimes?You just need a few minutes to vent.

A caring listener—a colleague, friend, or supervisor—may be all it takes to reset your mind.

Step Three: Support Your Team in the Same Way

If someone on your team cannot work through their distractions and performance is suffering, an Employee Assistance Program (EAP) may be appropriate. Leaders don’t need to be therapists—but they do need to be supportive, observant, and proactive. Helping people learn how to refocus at work is leadership in action.

For leaders looking to strengthen communication, empathy, and accountability on their teams, the right skills make all the difference. Our Emotional Intelligence Workbook offers practical tools to help you better understand yourself, support your staff, and create a healthier workplace culture.