Ever feel like staying focused is tougher than it should be? You’re not alone. Life is jam-packed with distractions, making it hard to stay on task. But here’s the good news: understanding what messes with your focus can really help. Once you know the common factors that affect focus, you can spot what might be distracting you in your life and try new strategies to get your concentration back on track.
Below are some common factors that affect focus. Do any of these resonate with you? If sustaining focus is an ongoing struggle, you may also benefit from speaking with a trusted professional who can help you create a personalised action plan.
We can all relate to this one, right? It’s so hard to focus when you’re tired. That’s because quality sleep is vital for brain functions like attention and memory. Without enough sleep, our ability to concentrate diminishes.
Try this: Be kind to yourself if you’re experiencing fatigue. Take regular, short breaks, drink plenty of water, and eat nourishing foods. Are there tasks you can move to another day, when you’ve had more sleep?
Eating a diet lacking in essential nutrients can negatively affect your focus. Foods high in sugars and unhealthy fats can decrease cognitive function, so they are best enjoyed as a treat.
Try this: Boost brain health by eating the rainbow. Enjoy a wide variety of colourful fruits and vegetables, alongside healthy fats from foods like salmon and walnuts, to support your focus. It’s also important to stay hydrated by drinking plenty of water throughout the day.
Physical activity enhances blood flow to the brain and promotes the growth of new neural connections, which improves overall brain performance.
Try this: Schedule regular movement throughout the day to keep your mind sharp!
When you’re struggling to focus, it can be tempting to ‘soldier on’ without taking breaks. But breaks are the very ticket to getting back on track! Not taking regular breaks can lead to mental fatigue and decreased productivity. Taking breaks gives your brain the boost it needs to return to a task with renewed focus and energy.
Try this: Give the ‘Pomodoro’ technique a try. This is when you use a timer to work for 25 minutes, then take a 5-minute break. Repeat four times and then on the fourth Pomodoro, take a longer break of between 15 and 30 minutes.
While short bouts of stress can actually improve focus (thanks to brain chemicals like adrenaline and cortisol), chronic stress can impair concentration.
Try this: Dedicate time each day to the Chill Pillar of Wellbeing. Engaging in Chill activities helps strengthen communication between your prefrontal cortex and amygdala, which stops the overproduction of stress hormones, which can lead to burnout.
Constant busyness can make it difficult to focus. When you’ve a jam-packed schedule and a lot on your to-do list, you may find it difficult to stay present and always be thinking about the next task.
Try this: Try to simplify your to-do list if you can. Are there any tasks or appointments that you can move around to free up some time? You might also find it helpful to schedule moments of mindfulness throughout the day, to breathe and just be, helping to bring your focus back to the present moment. Even just 5 minutes of deep breathing can help to reset your focus.
Constant notifications and excessive screen time can disrupt focus. Managing tech use and setting boundaries can help maintain concentration.
Try this: Turn off non-essential notifications and set specific times to check your email and social media. Use apps that block distracting websites during work periods.
It’s common to shut yourself off from social interaction when trying to stay focused. And while quiet time can definitely help, too little social interaction can actually negatively affect your mood and cognitive function!
Try this: Schedule short, positive social interactions to boost your mood and keep your brain feeling sharp. These can be as simple as firing off a quick “thinking of you” message to your partner or calling a friend on your commute.
Focus can come and go depending on what else is going on in your life. Sometimes, we struggle with focus for short periods of time, and prioritising wellbeing and self-care is all that’s needed to get back on track. If a lack of focus feels more persistent and chronic, it may be a good idea to seek professional support to explore any underlying medical reasons, and to create a personalised action plan.
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