How to improve your focus?
Is your mind always wandering?
Are you prone to chasing new, shiny objects all the time?
You are not alone! Our world runs full speed ahead 24/7 and it’s increasingly more difficult to pay attention to only one task at a time. You can have come up with all the goals in the world, developed paths to accomplishing them and studied all the time management techniques, but none of it matters if you can’t stay focused while working.
Minimize distractions
Step one to better focus: get rid of things that break it. This one is a no-brainer, although there are many layers to it. Start by finding a place conducive to getting your job done. For some, this may be a coworking space or a coffee shop. For others (such as myself), a private space without people is a must. Turn off notifications on your phone, email, smart watch and anything else that would like to ‘ding’ and interrupt your focus.
If you work from home, do your best to have a designated space, preferably with door you can close. You want to get away not only from your disruptive family members, but also that guilt-trip in form of a pile of laundry that’s waiting to be folded or a sink full of dirty dishes.
Items in your mental load are also distractions that you can try to minimize. Personally, I like to start my day by ‘decluttering’ my to-do list. There is always an assortment of short tasks in there that need to be done that day and I just plow through them first thing in the morning, so I don’t have to see them or think about them throughout the day. Whatever it is that you know would be on your mind all day, start there!
Set specific and achievable goals
When you are setting out to work, you first need to decide on what you’re going to work on. You can get a refresher on setting goals here.
It’s easier to focus on a task if you know exactly what you’re supposed to be working on. Personally, I also find it helpful when it’s something that I know I can finish. When you are engaging in an overwhelming task, your brain will try to run for safety of your distractions. If your project is very large, you may benefit from breaking it down into smaller steps and focusing on one at a time. Just think of this: you run a marathon one step at a time. There are thousands of them, but you have to make each one. Why not focus on only the one you are doing right now? Tune out the subsequent thousands!
Take breaks and practice mindfulness
Your brain has limited capacity for focus. Help it by planning breaks. Staying mindful will help with keeping your thoughts reigned in, despite their great desire to wander off. Daily meditation helps with this. As you practice being present and having a calm mind, it will become easier and you will be able to sustain focus for a longer stretches of time.
Exercise regularly
Did you know that increased blood flow to your brain caused by exercise leads to your synapses firing up and helps with brain cell growth? That’s science for: your brain works better when it gets enough blood.
I tend to get hyperactive and restless, so exercise helps me stay focused in one more way: it helps me keep my butt in the seat. It’s actually one of my personal productivity hacks: whenever I can, I alternate tasks between physical and mental, so when one part of me is tired and needs rest, I use the other.
Get enough sleep
Sleep is fundamental to being a fully functioning member of a society. Have you ever tried to get things done when sleep deprived? I’m a mom, so I have… My mind always wanders and my eyes try to close. According to the Sleep Foundation, bad sleep habits will not only make you worse of immediately, but also in the long run (read here for more). So you think you are getting more done because you stay up all night? Think again!
Avoid multitasking
Just two weeks ago, I wrote a whole post on the issue of impact of multitasking on productivity. The short version is: stop multitasking! You are less focused now and in the long run, it will impair your ability to stay focused.
Limit screen time
Screen time can harm your ability to focus in several ways:
- Overstimulation – the bright screens and constant flow of information can overstimulate the brain, leading to distractions and difficulties with focusing on tasks. Your brain is just running on a treadmill that you can’t control. That’s hard. Maybe there is an emergency stop button somewhere?
- Blue light exposure – exposure to the blue light emitted by screens can disrupt the natural sleep-wake cycle and cause difficulty sleeping, leading to fatigue and decreased ability to focus. And we just talked about the sleep issue…
- Addiction – overuse of screens can lead to a type of digital addiction, making it difficult to concentrate on tasks that don’t involve screens. I am sure you’ve seen people who can’t stop scrolling through their phones at all times? I have. I also have had the issue myself. Work hard on avoiding this addiction!
- Decreased physical activity – spending extended periods of time in front of screens can lead to a decrease in physical activity, which can negatively impact focus and overall cognitive function, which is also something we already touched upon. And there are different types of activity you are avoiding, too. There is just being entertained while sitting on the couch, so why go for a hike? And then there is the every day activity, like having to get off the couch to turn up the temperature in the house.
Use tools like the Pomodoro technique
Pomodoro technique is a use of a timer to do your tasks in 25 minute intervals of full focus, with 5 minute breaks between the intervals. As an endurance athlete, I applaud the use of intervals training!
Because yes, you can use modified pomodoro technique to train your focus. When you start, 25 minutes may be too long of a stretch for you. Try setting timer for a shorter period of time and using that for a few days, until you can concentrate for that amount of time. Then make the focus intervals a bit longer. Keep repeating until you can stay focused for the full 25 minutes. And yes, remember the breaks!
A few other benefits of use of the pomodoro technique to stay focused are:
- Eliminates distractions – by setting a timer for 25 minutes and focusing solely on one task during that time, you can eliminate distractions and remain focused. Turn your phone to an airplane mode! Close Outlook, Slack and all the other ‘chatty’ apps!
- Increases motivation – the pomodoro technique helps you stay motivated by breaking work into manageable intervals and rewarding yourself with short breaks. After all, 25 minutes is not that long, right? (Tell it to somebody who is trying to hold the plank 😉).
- Enhances cognitive function – it allows you to work in focused intervals and gives brain a chance to recharge during breaks and preventing burnout.
- Increases productivity – by breaking work into focused intervals and taking regular breaks, you can increase your productivity by staying focused and motivated throughout the day. After all, it puts together majority of the advice above into action!
Reduce or eliminate caffeine and sugar
We all respond to sugar and caffeine differently, but have you ever seen a small child have a soda for the first time? Or on a one-off basis? They remind me of Tasmanian Devil from Looney Toons! Complete crazy tornados of mayhem. As an adult, you may be able to keep your feelings bottled up a bit better and pretend you are normal. But are you? Your brain is probably still engaging in some crazy stunts.
Caffeine is a stimulant that can increase alertness and improve focus. However, consuming too much caffeine can lead to jitters, anxiety, and decreased focus. Additionally, the effects of caffeine can be short-lived, and its impact on focus can decrease with continued use. You know: what goes up must come down. Any caffeine addict will tell you how that goes for them.
Sugar can provide a quick burst of energy, which can improve focus. However, consuming too much sugar can lead to a crash in energy levels, leading to decreased focus and decreased overall cognitive function. Additionally, consuming large amounts of sugar can also lead to long-term health problems such as diabetes and heart disease. So not only you will do better only for a few minutes, but over time, you will get worse at focusing. We are trying to set ouselves up for long term success, not burnout.
Develop a routine and stick to it
I’m a huge fan of a routine! It helps so much with excessive mental load. It also makes my habits seem natural. For example, of course I will go for a run the moment I get out of bed. It’s part of my morning routine and it takes energy not to do it. What else? Let’s see:
- Establishes structure – having a set routine can provide structure and stability in your life, allowing you to plan and prioritize your time effectively.
- Reduces decision fatigue – by having a routine, you reduce the number of decisions you have to make on a daily basis, freeing up mental energy to focus on more important tasks. There is a good reason why Steve Jobs always wore the same clothes. Same goes for Zuckerberg. You don’t have to think about something so minute and silly! Besides, it’s easier to stay focused if some part of your brain isn’t trying to figure out what’s for lunch or whether you should go for a run tonight.
- Increases motivation – a routine can help increase motivation by creating a sense of accountability and allowing you to track your progress over time.
- Promotes better sleep – a routine can help regulate your sleep-wake cycle, leading to improved sleep quality and increased focus during the day. And that’s another mention for sleep! I am sure that you have already noticed a theme of sleep being really important to your time management and focus. Keep that in mind the next time you think about ‘just one more episode’.
- Supports a healthy lifestyle – having a routine can also help you incorporate healthy habits into your daily life, such as exercise and healthy eating, which can improve focus and overall cognitive function.
Conclusion
Do you feel better armed in information as to how to focus on task at hand? I sure am! Hopefully, it these will help you be more productive during work hours, leaving you with more time for enjoying life.