Distraction for a pilot has many guises. The obvious one is the passenger who chatters during takeoff and throughout the approach and landing. Most likely, their mouth is moving in an involuntary reaction to their nervousness. An easy way to silence them is to switch the intercom system to the pilot-isolate position. That works if they have someone else to talk to, but switching off a nervously talkative single passenger may confuse them and lead them to poking and prodding to get your attention.
To avoid that scenario, before takeoff instruct them to refrain from talking during the beginning and ending portions of the flight. ask them to devote their full concentration on takeoff and landing to scanning their side of the aircraft for other traffic that could pose a potential collision threat.
The mention of a collision threat may make them more nervous, but at least it gives them an important job to perform - and it eliminates an annoying distraction during the most critical phases of the flight.
I know a pilot who issues a curt "Sterile cockpit!" command to passengers when preparing for takeoff or land. That's a tad too militaristic for my tastes - I prefer to hold a finger up and say "No talking, please" - but it seems to work for him.
Airsickness is a particularly unwelcome form of passenger distraction. It's happened to three of my passengers, who also happen to be my children. You'll just have to accept my word that it wasn't my flying that caused them to upchuck, but sustained turbulence.
An odd characteristic of airsickness is that it's more likely to strike a passenger just before touchdown. The person may have been sporting a greenish complexion for some time during the flight, but just when you think they'll make it to the landing without having to reach for the bag, surprise! The only thing good about the timing is that you'll soon be parked and be able to scramble out of the airplane. Otherwise, a heaving passenger on short final can present a significant pilot distraction.
The pilot has but one responsibility in such a situation - ignore the distraction. You can try to stave off airsickness by instructing a queasy passenger in advance to breathe fresh air, look out the window, and remain erect. Also, during the preflight inspection make sure the airplane or your flight bag is stocked with airsick bags. Other than that, if a passenger becomes ill during a critical phase of flight, you have to fly the airplane and just let nature take its course. Better that you have to clean the airplane than for emergency crews to face a much bigger mess because you diverted your attention to a sick passenger.
Talking (or otherwise) heads are more easily dealt with than some other more insidious distractions. Finding the appropriate chart; communicating with ATC; and even thinking about something unrelated to the flight - job, family, finances, dinner - are distracting to the fundamental job of flying the airplane at critical times.
Because I'm not one of those fortunate people who posses the great gift of intense, sustained concentration, I have to fight the tendency to allow myself to be distracted. I sometimes have to consciously remind myself to concentrate. The best way for me to hold focus and avoid distraction is to prepare for the task. When I have my charts ready, mentally visualize the task in advance, have the aircraft configured correctly, know what to expect, and talk myself through the procedures, I stay ahead of the game. I'm much better able to ignore a distraction or dispense with it quickly. Being well-rested and in good health - which includes eating properly and drinking enough liquids - also is important to achieving peak mental performance and precision.
So much for focus. Now, what was that other skill that I said I hold in such high esteem?
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