522: How to Defeat Distraction with Joe McCormack

Pete Mockaitis
Joe, thanks so much for joining us here again on the How to be Awesome at Your Job podcast.

Joe McCormack
It’s great to talk to you again.

Pete Mockaitis
Well, I’m excited to dig into some of your wisdom about noise. But, maybe, I’ll put you on the spot and say what’s perhaps the most fascinating and surprising discovery you’ve made about this stuff since we spoke last?

Joe McCormack
For me, the most fascinating thing is that this is an issue that affects a lot of people, so just talking to people about the project, it elicits almost an immediate response of something that .

Pete Mockaitis
Yeah, absolutely. I think that’s certainly resonant. And so then, I’d love to get your take then, sort of how do we get here and what do we do about it?

Joe McCormack
Well, my journey is I wrote a book called “Brief” and it was all about the value of concise communication and being clear, and it was really targeted towards a professional audience, so people that communicate for a living. And the reason for that book was because

So, as I was really promoting that book, and teaching courses and workshops and webinars, it became really readily apparent that there’s this issue that people were still struggling with, which is, “How do you manage the noise of the information overload?” Obviously,

So, if you’re in a meeting and people strategies to handle this as a day-to-day reality, one that is not getting better, it’s just getting worse?”

Pete Mockaitis

Yes. And so then, I’d love to get your take then in terms of do you have some research or data that paints the picture for just how severe this environment is now as compared to before?

Joe McCormack
Well, if you look at it, it’s basically

So, that wasn’t like that, people bought alarm clocks. And that sort of need to be with technology all the time and information and constantly consuming it is becoming, I think, one of the big struggles and people don’t know it because it’s very subtle, maybe incremental, it’s just happening over the last decade. And a lot of people are talking about this and people feel helpless, like, “I don’t know why I’m on edge all the time.” And they feel like they’re always on alert, they’re always on call because they’re tethered to it and they can’t get rid of it seemingly, and that makes people feel helpless and they don’t know why.

Obviously, if you get up and the first thing you do is check your phone, and you find that you have an email from your boss and it’s not good, well, you haven’t had a cup of coffee and you’ve already ruined your day. And then they’re taking the phone, so

Pete Mockaitis
Yeah, certainly. Well, that’ll do it. And so then, I’m curious, what is the beginning of the solution?

Joe McCormack
It turns out that raising an awareness of, “Hey, your brain is not an infinite device where you could just…it’s like a battery that just goes on forever. It depletes,” so people need to protect it.

Attention is your most valuable resource.

The second thing that’s related to it is I call this an old-school solution to a new-world problem, and a lot of those answers require discipline, and being intentional, and starting to manage it like you manage anything that’s an issue. You don’t let it manage you. You manage it and you take the upper hand. And I think that’s the big point of the book, is there are things that we can do to start managing these realities and get control back of our lives.

Pete Mockaitis
And you got fun little abbreviations here,

Joe McCormack
Yes. So, if you think about the old-school radio, you’ve got AM and FM, they’re frequencies, and there’s a whole metaphor in the book about dialing in and what you tune into and what you tune out of, and you set the channels. So, AM is awareness management, this is how I manage my own awareness, my own attention. It’s my personal responsibility to do this. And focus management is, once I start to do that, I can help the people around me help manage their focus.

So, if AM first stars with me, and FM means I can be the force at helping other people improve their focus. And those are sort of the two frequencies in the book that we focus on – start with yourself and then help other people.

Pete Mockaitis
Okay. Certainly. So, then you listed out some particular tactics in a noise-survival guide, ten of them. I’d love to hear a couple of those that you think offer sort of the best bang for your buck, they make a world of difference when you do them.

Joe McCormack
I think, for people, when you think about this issue and you think about how it affects people, you’re consuming information which, at the end of the day, doesn’t really make that much of a difference. If you shut it off for a day, your life isn’t going to be that much worse. So, how do you fix it?

Well, one is you have to taking aim. And it starts with a real simple sentence, which is, “In my role,” everybody’s got different roles – parent, brother, coworker, boss, leader, visionary, whatever your role is. People have three to five key roles in their lives, maybe more. “In my role as blank, the most important thing for me today is blank.” And I think people need to write that sentence every day.

“In my role as father, the most important thing for me today is to call my son.” Nothing should get in between me and that. Nothing. Nothing is more important than that. That’s the most important thing. Always do the most important thing. But you have to define it because if you don’t define it, something else is going to compete for it, your attention, so you have to take aim at that. That’s the first thing. And I do that every day and it’s an interesting exercise.

The second thing, is critical, is what people do is, they’re like, “Well, when it’s quiet, I’ll enjoy it.” And it never comes. So, it’s like the play “Waiting for Godot.” Well, during the ending, he doesn’t come, right? So, quiet never comes. It only comes if you will schedule it. And I look at this as scheduled like non-negotiable.

Every day in the morning and in the afternoon, I schedule quiet time. It’s a set amount of time and I do it no matter what. Like, I take a shower and I eat. I never say I’m so busy that I can’t take a shower and I can’t eat. In our lives nowadays, we have to schedule quiet time. That’s the second thing. In that quiet time, I answer the question, “In my role as blank, the most important thing for me is blank.”

And then the third thing is, “For example, an alert or notification comes on my phone. It’s amazing how immediate my response is, “Well, I’ll just check it.” No, no, no, I’m not going to check it right now because I’m doing something else right now. If I do it, the research tells me that it’s going to take me a significant amount of time to go back and regain that focus, so I have to start getting really comfortable with the word no. And that starts with myself.

I’m not telling people to say no to everybody else, though that might be part of it. When a person interrupts you, and they’re like, “You got a minute?” You can say, “Not right now, but I will in 15.” So, you . And when those interruptions do come, we have to recognize them as something that is going to really weaken us, really, really weaken us. So, those are three things, taking aim at the most important thing, scheduling quiet, and then really just saying no when things come.

I think that empowers people. I can do something to improve in this area. I can be a force in managing this, and that’s why I call it attention management or awareness management, is I manage it. It’s my job.

Pete Mockaitis
Understood. I like that notion. And so, you said a significant amount of time, and I’m a sucker for the numbers. I read a Microsoft study that suggested it could be 24 minutes when folks just check their email real quick for something, and then try to return to what they’re doing. What’s that from you see?

Joe McCormack
They’re all over the place. They could  But the issue is that it’s not…we think that it takes just a nanosecond to regain attention, and the research is it’s like resetting, you’ve got rebuild your mind, so it takes way longer than people think.

Pete Mockaitis
So, at least a couple of minutes and maybe nearly an hour. Got it.

Joe McCormack
Yeah. And if you think about the things that people are doing moment to moment and multitasking, and the research indicates that when you’re trying to do two things, you’re depleting your attention. Now you’re doing three. It’s, like, we’re not acrobats in a circus where we’re spinning plates. That’s a skill for the rare person that can do five things at once. Most of us mere mortals struggle to do one thing well at once. So, why are you trying to do two or three? So, I think that we have to start saying no to some of those things because

Pete Mockaitis
Yeah, understood. And so, in that quiet time, I’d love to get your take with the scheduling. What do you find, in your experience and in others who are utilizing this, are some of the most sensible appropriate times to really schedule that in, make it work well for the day?

Joe McCormack
I liken it to like taking a shower. If you like taking a shower at night or in the morning, that’s really up to the person. The issue is

So, the people listening to it right now are like, “Well, all right, that sounds great. I want to do it.” So, when you sit down for 5 minutes and it’s quiet, it’s really noisy because you’re not prepared for it. So,

So, what I’ve devised are just some suggestions of things to prepare so when it comes, you’re ready for it. So, if you think about it, how would you  It’s like listening to a podcast. In a moment I want to listen to a podcast, you curate the podcast. People set your podcast, they subscribe to it, they’re ready for it, they come to listen, they’re ready to go. You don’t just drive your car while looking for a podcast, you’ll crash so you have to prepare before you get in the car.

Same thing for quiet. Think, “What am I going to do in this time of quiet?” And I came up with categories. You can come up with an infinite number of them. One is nothing. there’s a lot of books and research that say it’s good and healthy to let your mind wander and not focus on anything.

Another one is, it might sound funny but  Or plan, or read, or be thankful. Thanksgiving is a big day, right, for a lot of people. Write a list of things, if you have a tough life, that you’re thankful for. I’m thankful for shoes, electricity, my job. I’m thankful for the car. Whatever you’re thankful for, just write a list for 5 minutes, 10. And just come up with an activity and then do that for a set amount of time. And don’t try to be good at it. Just do it. This isn’t a contest. This is like you plug in your device to recharge it. This is the recharging of your brain.

And connected to that is  Don’t go to bed when you’re done and wake up when you feel like it. It’s all part of quiet. It’s like your brain needs to restore itself. It’s under attack all day long. You need seven to eight hours of sleep. And the research tells that high schoolers and college students, they don’t get nearly enough sleep, and they’re on their phones all day long. This is a bad combination. Really bad.

Pete Mockaitis
Certainly. Well, so you’ve laid that out there well. And I’m curious, in terms of you schedule the quiet time, you’ve got a plan, it’s curated for what goes down. And one of the biggest things is you establish your “In my role as blank, the most important thing is blank.” Maybe I could put you on the spot, for today, what did you come up with in terms of these critical sentences?

Joe McCormack
Funny you asked. You’re not putting me on the spot because I do this every day. There’s three big things that I did. One is I prepared for this podcast, all right? That was the first thing because it’s an important thing. I’ve written a book and I need to explain it so I need to prepare. The second thing that I did was I texted my kids. I’ve got kids in college and they’re always moving around and I travel as well so I’d like to stay connected to them. I’d let them know that I’m thinking about them.

A very close family member overseas, my brother-in law’s mom passed away so I prayed for her because I just found out she passed away. And I had a meeting with a startup, which was I got some guys in special operations that have retired and started a new business, and we were talking about their company and their vision and I was helping them with that. So, those were categories. And I do that every day.

And sometime it’s hard to come up with what’s the most important thing and not have it be just a to-do list. But, really, the reason I do it is because it orients my day. It gives my day an orientation so these are things that are like…do you ever go through a day that’s just a blur?

Pete Mockaitis


Yeah.

Joe McCormack
These make the days less of a blur because it makes the days more purposeful and more intentional and less like, “Oh, it’s 10:00 o’clock at night and I don’t know what I did. I can’t remember. And it’s not just today. It’s like I go back for a week, a month, and I can’t remember anything. My day is just a…” The whole thing is just a complete, like, “I’m in my life but I don’t remember any of it.” And that helps orient the day towards those things. And I think, for me, it’s been extremely helpful to do that and I’d like to suggest to other people to do the same.

Pete Mockaitis
Absolutely. And just to be able to feel like a winner in terms of, “Okay, I had, I don’t know, hundreds of potential to-do items land in my world, and I did 40 of them. Is that good? I don’t know.” As opposed to, when you’ve established, “All right. In my role as this, the most important thing is that,” and you do those things. You say, “All right, that feels good.” You can feel victorious with the day and ready to take on the next one.

Joe McCormack
You’re absolutely right. There is a book, actually a speech that was given by Admiral McRaven. As you may recall, he was the head of joint-special operations command, and then he gave a speech at the University of Texas. And the point of the speech was, “The first thing you need to do every day is to make your bed.” So, he wrote a book about this.

And what struck a lot of people was when he said that, his point was start your day with a success, and even if your day is a complete failure, when you come home at night, and this is brilliant, and you see that you did the first thing well, your day would not have been a total disaster. And it’s funny, when I was a kid, my dad would always tell us, “When you wake up, get up. And when you get up, make your bed.”

And McRaven, he wrote a whole book about making your bed, and I think the most important thing, do the most important thing. Do that and you’ll feel like you’re making progress in your life because you’re doing the most important thing and not forgetting that.

Pete Mockaitis
Yeah, I think that’s dead-on. And so, let’s talk about roles for a second. I mean, I imagine we could generate potentially dozens of roles and names for them. What are some of the biggies that come up again and again for you and clients?

Joe McCormack
Yeah, you have your role as leader, subordinate. I mean, everybody has got a boss. You can go to different characteristics like visionary, helper. You can go to partner. You can go to friend. You can go to brother or sister, parent, neighbor. I mean, there’s just things of

So, you think about your role, like during the day, it’s not like the great schizophrenia, that’s not the point. who am I today and what am I doing and what are the expectations? What’s important?” And once those get defined, it brings a lot of clarity. Next it brings a lot of the noise down because I’m clear in this moment right now, I’m not trying to be a father. I’m trying to be an author of a book and you’re the host. You’re not the host and an investment banker, even though that might be something you would do.

So, it gives people clarity about trying not to do ten things at once.

Pete Mockaitis
Yeah. You have a fun turn of a phrase weapons of mass distraction. Can you give us some examples of those and what do we do about them?

Joe McCormack
I think if you just look at your life, there are…a

If you look at it as almost a threat and a reward, but it’s both, it can be helpful but it can also be very, very damaging at the same time. And it has to be managed as such, that it’s not…like, if you look at people bring their phone to bed. It doesn’t belong in bed. It belongs on a table in another room. Put it in another room. Buy an alarm clock.

I’ll tell you a funny story about that. I used to use it as an alarm clock. Well, what happens was I used it as an alarm clock, but then I want to check something, and the next thing you know I’m online, and two hours later I don’t know what I’m doing. So, I put it in another room and I bought an old-school alarm clock. So, the clock just changed a few weeks ago. I don’t have my phone to automatically update. I need to remember to change the clock. This was pretty old-school, right? So, I‘ve got an alarm clock, it sits six feet from me, and I didn’t change the time. So, I get up, set the alarm, wake up, it’s on a Sunday, I go to church, I go there, there’s nobody there.

Pete Mockaitis
Oh, wow.

Joe McCormack
You know what’s so funny? There’s an old lady sitting there, and then there’s a guy sitting in the back, and it was kind of cold, so I’m like, “I don’t know, maybe people didn’t want to come because it was kind of cold.” I mean, I just said this in my head. So, I sit there, and then this old lady, she comes up to me, and she’s like, “Where is everybody?” And I’m like, “I don’t know. Maybe it’s cold.” And I’m sitting there, and I’m like, “Oh, the clock’s changed. I’m using an alarm clock. My iPhone didn’t tell me. Oh, I guess that’s not the worst thing in the world.” I sat there for an extra hour.

Pete Mockaitis

Oh, yeah, there you go.

Joe McCormack
I had built in quiet time. I had another hour but I didn’t go anywhere. My kids were like, “What did you do?” And I’m like, “I just sat there. I mean, why not? There’s worse places to be, right?”

Pete Mockaitis
Oh, certainly. Nifty. Well, understood. So, the phone is one of them. And what else?

Joe McCormack
elusive 600. And, basically, the research tells us our brains are great processors, so they process, let’s say, at a rate of about 750 words per minute. This is conscious and subconscious thinking, how fast you can think. People can speak about 125 to 150 words a minute.

So, if you take 750 words per minute processing minus 150 words per minute speaking, you have about 600 extra words. That’s what the brain is thinking while you’re talking, and thinking while you’re listening. And we gave it a name, it was given by a friend of mine, Sharon Ellison, and it’s called the elusive 600. So, in that, those are the thoughts that go through our mind all day long.

Now, if you think about this, so when you’re listening to somebody, or you’re talking to somebody, or you’re just talking to yourself, you’re just walking from thing to thing, what are we saying to ourselves while we’re doing that? And you look at conversations that go bad. So, one of the things we talk about in the book is listening, and I call it you have to be in the moment and give listening as a gift. So, I have no agenda, I’m just listening, like you’re listening.

So, in the moment, thoughts can pop into my head. And if you’re a bad listener, I can’t listen to that thought right now. I just have to ignore it. I have to stay focused. So, random thoughts, negative thoughts, useless thoughts, thoughts that are just not timely thoughts, like, “Oh, I’d love to check this sport, this score in the game.” Well, I’m right in the middle of writing somebody’s evaluation. That’s not a good time to go check the sports score. Like, the quality of that evaluation is going to be in great part how much concentration and focus I gave it. But if a thought pops into my head, it doesn’t have to be prompted by technology,

In the example I used, it’s like if you’re in an office, walk from one side of an office to another to do something and see what people do along the way. They’ll be like going to the copy machine to get a copy, and then they stop to do this, and it’s all random thoughts. Stay focused. Are you getting a copy? I just did this today. I’m getting a copy then I go and get a cup of coffee. It’s like, “No, get the

Pete Mockaitis
Yeah. Well, let’s talk about the shutdown, say no. What is the answer to untimely thoughts? Maybe that’s a big question many meditation teachers have wrestled with for millennia.

Joe McCormack
I just think Just keep on saying no. Like, there’s a power to the word no. Say no to things that are irresistible. No. Because there’s a power to it.

When you hear a person say it, it’s powerful. “Would you like to go to the game tonight?” “No, I can’t. I have something else to do.” I’m not encouraging people to walk around and tell their workmates and their colleagues no all the time because that would be anarchy.

powerful one at that. And people who are successful do this all the time so there’s nothing new about this. This is an old-school answer to a new-world problem. But this new-world problem presents itself as an irresistible problem. Like, “I can’t say no.” Well, we have to learn to or relearn to say no.

And this is why I call it attention management. I’m managing my attention.

Pete Mockaitis
Well, Joe, tell me, anything else you want to make sure to mention before we shift gears and hear about some of your favorite things?

Joe McCormack
I think for people, I think a lot of people struggle with this. It’s certainly a big work thing where there are so many things competing for our attentions but it’s really, this competes in all facets of your life. So, it might be discouraging or difficult for people, and I just want to tell people that

Pete Mockaitis
All right. Well, then, now could you share with us a favorite quote, something you find inspiring?

Joe McCormack
My father was a huge impact in my life and one of his quotes was, “Do something even if it’s wrong,” and he would always qualify it, not morally wrong or legally wrong, but just his impetus was just do something. Just don’t stand around waiting and thinking. Just keep on moving, keep on doing something, which is one of my favorite quotes from him.

Pete Mockaitis
And how about a favorite study, or experiment, or bit of research?

Joe McCormack
The elusive 600 that I mentioned before we shared, I don’t know exactly where the original research came from, but it came from a woman, a consultant. And what I love the most about it is it gives a word or a name to a reality that people live with, and now they have a name for it. Like, “Oh, that’s my elusive 600.” And I’ve taught our courses at the Brief Lab for now over seven years, and that term has got a stickiness to it, and I owe a lot to that consultant who shared that with me.

Pete Mockaitis
And how about a favorite book?

Joe McCormack
One of my favorite books, the book is called “Isaac’s Storm” and it’s a book about a hurricane that hit Galveston in 1900. It’s a tragic part of history but it was a storm that nobody knew was coming. And we look at today like everybody knows in advance what bad things are going to happen, it’s like predicting the future. And this was a story about the technology and the science was advancing but it wasn’t quite there yet, and nobody knew. It’s a tragic story but it’s one about like our world is imperfect, and no matter how much technology we think we have, we’re always a little bit behind.

Pete Mockaitis
And is there a particular nugget you share that really seems to connect and resonate with listeners and clients; they repeat it back to you?

Joe McCormack
Well, in the work that we teach at the Brief Lab, one of the big ones we do in the world of being clear and intentional as communicators, “it gives people a sense of clarity and purpose when they talk, that I just did this day. I just love when people get that concept and use it because it makes them so much easier to understand.

Pete Mockaitis
And if folks want to learn more or get in touch, where would you point them?

Joe McCormack
Go to TheBriefLab.com and we have resources there. You can download two free chapters of the book “Noise.” We have tools that people can use. There’s a treasure trove of resources. We teach elite military organizations and corporate leaders and teams not only how to be concise communicators but now with noise, how to be clear thinkers.

Pete Mockaitis
And do you have a final challenge or call to action for folks looking to be awesome at their jobs?

Joe McCormack
Yes.

Pete Mockaitis
All right. Well, Joe, this has been a lot of fun. I wish you lots of luck in managing the noise and enjoying all the fun that comes with having that handled.

Joe McCormack
Thank you so much for having me.