Focus is the ability to direct your attention, effort, or energy to a task or audience.
Lacking focus could mean that you’re unsure where to start, overwhelmed by options. Or, you know exactly what to do, but you’re struggling to get, or stay, in the zone.
If focus feels elusive, try one (or a few) of these simple tips.
Write down everything you need to do. Getting it out of your head and onto paper can calm your mind and help you figure out what to do now, next, and later.
Your calendar is your friend. Blocking time for tasks prevents you from flitting between them. Do one thing at a time, factor in breaks, and enjoy peace of mind knowing tasks have dedicated calendar time.
Remove or reduce distractions (we’re looking at you, phone). Experiment to see if focus feels easier in the morning, afternoon, or evening. Do you work better in silence or with background noise? Cafe chatter playlists are a thing!
Meditation and exercise strengthen your ability to focus. Try 10 bodyweight squats every hour, or a five-minute meditation break to focus on your breath, an object, or a phrase you repeat silently.
If you’re tired or have more going on than usual, it’s OK to adjust expectations. ‘Pushing through’ is counter-productive. Knowing when to stop or briefly step away can improve focus when you return to your task.
If your task doesn’t have a deadline, try setting one. Be realistic and watch out for ‘Parkinson’s Law’, an adage which humorously states that work expands to fill the time allotted for its completion!
Altmann, E. M., Trafton, J. G., & Hambrick, D. Z. (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General, 143(1), 215.
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Saemi, E., Amo-Aghaei, E., Moteshareie, E., & Yamada, M. (2023). An external focusing strategy was beneficial in experienced children but not in novices: The effect of external focus, internal focus, and holistic attention strategies. International Journal of Sports Science & Coaching, 18(4), 1067-1073.
Zhang, D., Lee, E. K. P., Mak, E. C. W., Ho, C. Y., & Wong, S. Y. S. (2021). Mindfulness-based interventions: an overall review. British Medical Bulletin, 138(1), 41–57.