Amidst the busyness of daily life, it can sometimes be tricky to focus on one particular task. Whether you’re trying to concentrate on work or make the most of your free time, with our minds constantly churning over everything on our to-do list, it can feel near impossible to keep your attention fixed.
So how can we shake off distractions and stay focused? Here, we’ve pulled together seven suggestions of ways to improve your focus and make the most of every moment in the day.
1. Understand why your focus is compromised
If you’re feeling annoyed at yourself for being unable to concentrate, it’s important to remember that you’re not alone. According to research from King’s College London, 49% of the public believe their attention span is shorter than it used to be, while 47% say that ‘deep thinking’ is a thing of the past.
For many of us, this lack of focus can be explained by the stresses of the world we live in – from the pandemic to wars and financial worries. Studies show that when the prefrontal cortex (the part of the brain that processes critical thinking and the ability to focus) encounters stress chemicals, it allows the fight or flight response to take over as a response to potential danger. With many of us experiencing daily stress and worry, our ability to focus may be affected.
With this in mind, try not to blame yourself for not being able to focus. In fact, feeling guilty about your lack of concentration can reinforce the cycle as your stress further weakens prefrontal cortex connections.
Struggling to focus during stressful times is completely normal, so be kind to yourself. Your brain is only doing what it’s wired to do.
2. Protect yourself from distraction
Another reason it can be difficult to focus is because we live in a world of perpetual distraction. How many times have you sat down to work only to be distracted by a notification on your phone, or a new email?
This research found that 50% of people say that they struggle to stop checking their smartphones when they should be focusing on other things.
That’s why it’s important for us to create boundaries. If you’re trying to focus, try turning your phone off, or putting it on ‘do not disturb’ or ‘airplane’ mode. And try to find a calm, quiet space where it’s easier to focus, whether that’s a quiet corner at home or by putting on some noise cancelling headphones in the office.
It can also help to listen to music that’s designed to boost focus. Studies have suggested that when listening to music you like, background music can be an effective way to increase your attention span. YouTube has a great selection of concentration music, as does Spotify.
It can also be helpful to tell people that you’re going to be working for a certain period of time and would prefer not to be disturbed. That way, you won’t be distracted by coworkers coming over, or, if you’re at home, family members or friends.
Anti-distraction platforms which can mute certain apps, websites, and notifications for set periods of time can be another useful way to stop yourself becoming distracted. This can help you stay present and focused on the task at hand. Some of the best anti-distraction apps include Cold Turkey (which can be downloaded for both Mac and Windows desktops) and FocusMe.
During stressful times you might also find yourself spending more time reading or watching the news, but not only can this distract you from what you should be doing, it can make you feel more stressed too. To learn how to manage your news consumption in a healthy way, you may find our article on the subject useful.
3. Create time for focus
If you really want to enjoy some uninterrupted focused work, minimising distractions isn’t always enough. It’s helpful to actively prioritise and create space for focus and make it a part of your routine.
Whether you’re trying to complete an important task at work, searching for a new job, or make time for reading, try to factor it into your day ahead of time. For example, you could tell yourself that you’ll dedicate 10-11am to a specific task, and then focus on something else in the afternoon. Giving yourself clear parameters and a sense of routine can help you be more disciplined.
Productivity expert Cal Newport also suggests that it can be helpful to schedule new tasks for a specific date and time in advance, rather than writing endless to-do lists. He believes that doing this forces you to confront the reality that each task will take time, so you can allocate your attention accordingly. If you have a tendency to worry about outstanding tasks, planning time for them in this way can make a big difference.
4. Take breaks
If you’re struggling to focus, it can be tempting to tell yourself that you’re going to sit at your desk until you’re done – but taking a break is often one of the best ways to improve your focus. Multiple studies show that when you try to focus on one thing for a long period of time, it becomes harder and harder to concentrate – and not only that, but your performance can actually suffer.
There are two types of breaks you should try to thread throughout your working day: deep breaks and short breaks.
Deep breaks can be considered ‘proper’ breaks. They’re an opportunity to step away from what you’re doing and let your brain relax. It’s important not to spend your break doing things like reading the news, replying to emails, or checking social media, as these types of actions can introduce new stresses and make it harder to focus when you get back to work.
Instead, try to use these breaks to recharge: you could go for a walk, make yourself a nice drink or snack, listen to some music, read a few chapters of a book for pleasure, or do some exercise.
Short breaks (also known as microbreaks) are a bit different. Many studies show that taking brief breaks for just a few minutes at a time helps to re-energise the brain and makes it easier to focus for longer. Something as simple as getting a glass of water or doing some stretches shifts your attention away and can dramatically improve focus. So, if you find that you just can’t concentrate, try getting up and doing something else for a few minutes, and you might find you have a clearer mind when you return.
When planning out your breaks, you might want to consider trying the Pomodoro Technique. This method sees you set a timer for 25 minutes of uninterrupted work time, separated by five minute breaks. Every four cycles, it suggests you take a longer, more restorative break. You can find out more about the Pomodoro Technique by watching the video below.
5. Get moving
We all know how beneficial exercise is for our physical health – but it’s just as important for our mental health too. Exercise promotes brain health, which is integral to focus, and countless studies show that cognitive function is significantly improved after exercise. And, the good news is that even just going for a short walk can have an incredibly powerful effect on your focus.
There are lots of different types of walks you can do (have a read of our article on 10 different walks to enjoy this summer if you want to get inspired), but for boosting focus, few things are more beneficial than a mindfulness walk.
Mindfulness is a technique that aims to bring you into the present moment and helps you become more aware of your emotions. Going on a mindfulness walk is a great way to restore your sense of focus and stop you worrying about things you can’t control. When you return to your task, you might find it considerably easier to concentrate.
For a 12 minute mindfulness walk, why not check out this guide from Mindful?
Or for a wider range of virtual fitness classes, you may like to head over to our Rest Less Events platform. There’s everything from yoga and Pilates to belly dancing and aerobic fitness, so hopefully there’ll be something that appeals to you.
6. Introduce novelty into your day
Another small action that can make a big difference is to introduce some form of novelty into your day. Feelings of monotony or boredom can slowly chip away at your focus, and when you’re bored it’s no surprise that your mind likes to wander.
To counter these feelings, try to introduce some fresh ideas into your day. If you’re at home, something as simple as switching up your working space can make a difference. So, if you feel your focus waning, try getting up and moving elsewhere to work – the living room, the garden, or even the local park.
If you listen to music while working, you could try some new playlists that you haven’t heard before. Or if you don’t listen to music, why not mix it up and give it a go?
Another option if you walk to work or enjoy a daily lunchtime walk is to try going a different route – you never know what you might come across to inspire you. Or why not make or buy something different for lunch each day? You could try a different activity while you eat too. From listening to a podcast or face timing a friend to reading a book or watching an episode of your favourite TV show there’s plenty of options.
The trick is to ensure that your days don’t become entirely predictable or monotonous, so your brain doesn’t go into autopilot mode.
7. Practice
Like anything, the more you work on your ability to focus, the stronger it’ll get. This means that by structuring small amounts of focus time initially, you’ll probably find it easier and easier to concentrate as you go along. Over time, you can gradually increase the length of your focused sessions and keep your attention fixed for longer durations.
To see how well you’re focusing, you might want to set yourself goals for each focus session – for example, reading 20 pages of a book or writing 1,000 words. Your focus goals can be anything, but being able to measure them makes it easier to keep track of your progress.
One of the best ways to train your brain is by practising meditation. Multiple studies show that people who meditate are better at focusing and controlling their impulsivity when compared to others. Meditation can also help curb stress levels – which, as we’ve seen, can harm your ability to concentrate. You can find out more about how to begin meditating on the Mindful website.
Or, why not sign up to a mindfulness meditation on Rest Less Events?
Final thoughts…
Feeling like you’re unable to concentrate can be extremely frustrating and you may feel like you’re letting yourself down. But, remember, many of us are in the same boat, and finding it hard to concentrate is one of the most common challenges we face in a technological world.
The ability to focus is like any other skill – the more you practise, the better you’ll be. Building up your mental focus can take time, but it’s absolutely worth the effort. The easier you find it to concentrate, the more you can achieve, and the more time you can devote to the things that truly matter in life.
For further reading, head over to the healthy mind section of our website. Here, you’ll find articles like 11 ways to detox your mind and How to learn the skill of optimism.
Have you struggled to focus recently? Or have you discovered any techniques that’ve helped you build your concentration skills? We’d love to hear from you in the comments below.
* Links with an * by them are affiliate links which help Rest Less stay free to use as they can result in a payment or benefit to us. You can read more on how we make money here.
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