Internal and external distractions refer to the different sources that can divert our attention from the task at hand.

Internal distractions are those that originate from within ourselves. They are the thoughts, emotions, and mental wanderings that occur without any external prompts. These can include:

• Negative thoughts or worries that consume our attention.
• Impulses, like a sudden urge to check social media or get a snack.
• Daydreaming about future events or recalling past memories.

For example, you might be trying to focus on a project, but find yourself distracted by concerns about an upcoming event or by random thoughts about what to have for dinner.

Technology, such as notifications from phones, emails, or social media.
Other people, like colleagues stopping by your desk to chat.
Noises around you, such as construction sounds or loud conversations.