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When life gets busy, 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 nearly impossible to keep our attention fixed.
So how can we shake off distractions and stay focused? We’ve pulled together seven tips that might help.
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 wars to financial worries. Studies show that when the prefrontal cortex (the part of the brain that processes critical thinking and focus) encounters stress chemicals, it allows our fight or flight response to take over. With many of us experiencing daily stress and worry, our ability to concentrate might be affected.
With this in mind, try to be kind to yourself if you’re struggling to focus, as your brain is only doing what it’s wired to do. In fact, feeling guilty about your lack of concentration can reinforce the cycle as your stress further weakens prefrontal cortex connections.
2. Protect yourself from distractions
Another reason it can be difficult to focus is that 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? Research from King’s College London found that, of the UK public surveyed, 50% struggled to stop checking their smartphones when they should be focusing on other things.
That’s why it’s important to create boundaries. If you need to focus, try turning your phone off (or putting it on ‘do not disturb’ or ‘aeroplane’ mode) and sitting in a calm, quiet space – whether that’s by moving to a tucked-away corner at home or using noise-cancelling headphones in the office.
You could also try listening to music designed to boost focus, as studies have suggested that background music can increase our attention span. YouTube offers a great selection of concentration music, as does Spotify.
It can also be helpful to tell people if you’re going to be working across a certain period and would prefer not to be disturbed, so you won’t be distracted by colleagues coming over, or family or friends, if you’re at home.
Anti-distraction platforms, which can mute certain apps, websites, and notifications for set periods, can be another useful way to stay focused and present. Some of the best anti-distraction apps include Cold Turkey (available on Mac and Windows) and FocusMe.
During stressful times, you might also spend more time reading or watching the news, but not only can this distract you from what you should be doing, but it can also increase your stress. To learn how to manage your news consumption healthily, you might find our article on the subject useful.
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3. Create time for focus
If you really want to enjoy some uninterrupted work, minimising distractions isn’t always enough. It can be 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 making time for reading, try to plan ahead. For example, you could tell yourself that you’ll dedicate 10-11am to a specific task, and 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 scheduling new tasks for specific dates and times, 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 tend to worry about outstanding tasks, planning time for them in this way can help you feel more on top of things.
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, it becomes increasingly tricky to concentrate, and your performance can 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 drink or snack, listen to some music, read a few chapters of a book, 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 can re-energise the brain and make it easier to focus for longer. Something as simple as getting a glass of water or doing some stretches can shift your attention and dramatically improve focus.
When planning your breaks, consider trying the Pomodoro Technique, where you set a timer for 25 minutes of uninterrupted work, followed by a five-minute break. 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
Exercise is just as beneficial for our mental health as our physical health. It promotes brain health, which is integral to focus, and countless studies show that cognitive function is significantly improved after exercise. Even better is that just a short walk can have a powerful effect on your focus.
There are lots of walks you can do (have a read of our article on 10 different walks to enjoy this summer for inspiration), but for boosting focus, few things are more beneficial than a mindful one.
Mindfulness is a technique that can help bring you into the present moment and become more aware of your emotions. And going on a mindfulness walk is a great way to restore your focus and stop worrying about things you can’t control. For a 12-minute mindfulness walk, why not check out this guide from Mindful?
Or for a wider range of virtual fitness classes, you might like to head over to our Rest Less Events platform. There’s everything from yoga and Pilates to Tai Chi 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 introducing 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. Or if you don’t listen to music, why not give it a go?
Another option, if you walk to work or enjoy a daily lunchtime stroll, is to try 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, like listening to a podcast or video calling a friend.
The trick is to ensure that your days don’t become entirely predictable or monotonous, so your brain doesn’t go into autopilot. For inspiration, check out our article: 18 ways to step outside of your comfort zone.
Make an Impact Locally and Globally
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7. Practice
Like anything, the more you work on your focus, the stronger it’ll get. This means that by structuring small amounts of focus time initially, you’ll probably find it easier to concentrate as you continue. Then, over time, you can increase the length of your focused sessions.
To see how well you’re focusing, you might like 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 can make it easier to track 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 impulsivity, 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 for some wind-down yoga over on Rest Less Events?
Final thoughts…
Feeling unable to concentrate can be incredibly frustrating, and like you’re letting yourself down. But remember, many of us are in the same boat, and a lack of focus is one of the most common challenges we face in a technological world.
Focus is like any other skill – the more you practise, the better you’ll be and building it up 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.
For further reading, head over to our healthy mind section. 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.
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