how to avoid external distractions that are ruining your workout

how to avoid external distractions that are ruining your workout

In General by Adam Friedman

What’s with all the chit chat going on in the gym lately?

Have you noticed it? Is it wearing you down too?

Well, I’m here to interrupt the noise and to help you put a muzzle on it during your workout.

I’m talking specifically about all the tempting conversations and other interruptions with the potential to grab your attention between sets. Because they have NOTHING to do with making you stronger for your next set.

This includes:

  • Negative self-talk
  • Gym gossip
  • Text / email messages
  • Work / social calls
  • Social media

You must do whatever it takes to avoid any distraction during your workouts. Only then, can make the most of your time in the gym.

That means that you stay present to all the things that will put you in the best physical and mentally ready state. Because you should be dominating your next set, instead of having it dominate you.


For starters, turn ON the “Do Not Disturb” setting on your phone when you’re working out. This way, incoming notifications won’t temp you.

If you’re not sure if that’ll be enough for you, there are apps like Offtime. With it, you can set timers to block your access to certain apps (like Instagram).

Then, listen to what matters. By that, I mean playing motivational music that fuels your workouts.

My favorite tool is a good pair of over-the-ear wireless headphones like these.

I prefer them because of their effective noise isolation and because they’re highly visible. Which means they’re more likely to deter your neighbors in the gym from trying to disturb your focus.

These practices will, at the very least, help to quiet the external chatter.

The next challenge is to silence any internal dialogue that’s counterproductive.

This is easier said than done, but I have some helpful solutions for you.

Stay tuned for my next message where I’ll share the habits that the pros use to get in the zone and stay there.

For more tips to becoming an athlete for life, subscribe to my YouTube channel here.

Until next time, stay athletic.

Your coach,