11 Practical Ways to Improve Your Focus and Concentration
Nancy 
"Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus."
― Alexander Graham Bell
Have you ever felt that despite being busy all day, not much has been accomplished? You seem to have "done a lot of things," yet the satisfaction of focused work done well is elusive.
You're not alone.
A study at the University of California, Irvine, reveals that it takes an average of 23 minutes and 15 seconds to refocus after becoming sidetracked. So potentially, we're losing an hour and a half if we're interrupted four times a day. Make it five working days and that's over 463 unaccounted-for minutes or 7.7 hours, almost a full 8-hour workday.
Imagine that!
That's why the first step towards increasing focus would be eliminating distractions. Distractions come in many disguises, like Trojan Horses, often appearing harmless or insignificant on the surface but concealing deeper, harmful consequences. Just as the Greeks used the Trojan Horse to deceive the Trojans and gain access to the city, distractions can lead us away from our intentions and tasks.
But once the possible threats have been identified, you can eliminate them so that you get some deep work done.
Here are some ways to minimize distractions and improve your concentration.
Technology
We love all the benefits, but sometimes it can be counterproductive.
1. Put your cell phone in a drawer and turn down the volume. Out of sight, out of mind helps on a subconscious level, reducing the compulsion and habit of mindlessly checking our phones. You can always indulge the urge as a reward when you take a break.
2. Allocate specific time frames to make and take phone calls and silence the ringer. This is especially helpful when you work from home, and people assume you're always available for a "quick call." Let your loved ones, friends, and clients know the best time to reach you.
If you forgot to put it on silence, let the calls go to voicemail. It goes without saying, but emergency calls are always an exception. To filter those, you can have a different ring tone that lets you know when the call is important.
3. Remove any shortcuts to unrelated websites from your computer's screen while you're working. I have a love-hate relationship with social media because of how time-consuming it can get if left unchecked. That's why I only log in on my desktop. But if that doesn't work for you, set aside specific times to surf the web or scroll LinkedIn, YouTube, et al. Many are the times, I've fallen for the checking-email-quickly-Trojan Horse. So when possible, I try to log out completely.
Environment
The physical space you walk into or sit down at can impact the quality of all you do.
4. Declutter your workspace. Clutter can be insidious because it negatively affects our focus, mental well-being, and productivity. A cluttered space can cause confusion, stress, and anxiety. Leading to decision fatigue and disorientation.
In my signature G.O.A.L.S. methodology, O stands for organize. One of the first things I ask my clients to do is a seemingly insignificant task that closes small open loops in the brain—you know, those nagging things in the back of your mind that can be done in less than 15 minutes.
A small open loop can be doing the dishes, answering a couple of important emails, tidying up, or decluttering a small space related to your immediate intentions. A neat, organized workspace will boost your focus, which leads us to the next point.
5. Some people are repelled by the idea of beige or black-and-white minimalism at the workstation. I get it. I'm one of those people, and too much rigidity, structure, and blandness hampers my imagination. My creative juices need color, beauty, and inspiration from things that bring me joy.
Declutter, yes, but when it comes to what you need for your environment to be inspiring, the latest Instagram aesthetic isn't for everyone. Our sources of inspiration are as diverse as our fingerprints. Surrounding ourselves with beautiful things can help us do beautiful, focused work.
A few popular items to beautify your workspace can be art, fresh flowers, plants, photos of your loved ones, or even a vision board. I gaze at one every time I look up from my computer. It helps me stay focused, grounded in the big picture, and motivated when things feel hard.
6. Studies suggest that gazing at blue or green spaces, like water or nature, improves focus and overall well-being. However, if you find yourself often getting sidetracked by what's outside your window, you might want to relocate your desk. Eliminate the trap and the temptation to procrastinate by staring outside when you're supposed to be working.
A good thing can quickly become a Trojan Horse.
7. Sight affects focus, and so do sounds and how we feel. Nothing interrupts focus like a neighbor suddenly drilling rigid walls, blowing leaves in autumn, or loud, jarring noises. Have noise-canceling headphones on standby. Or turn on "white noise" to block out distracting sounds. Sometimes I play my favorite genre of saxophone music very softly in the background.
Also, excessive heat or cold can affect focus. Determine your comfortable temperatures and adjust the settings accordingly. Easier said than done in shared offices, where the women and men have varied tolerance levels.
Well-Being
I have so much to write about this point, but for today, let's stick with a few basics.
8. Consuming foods like avocados, walnuts, and even chocolate can boost concentration. Don't quote me on this, but apparently, the smell and taste of peppermint have been found to improve concentration. So why not chew a piece of gum or eat a mint next time you feel sluggish? I'd be curious to hear if it works for you.
9. Moving our bodies helps with focus and concentration. It doesn't have to be pumping weights or some stress-inducing exercise. In Hal Elrod's book The Miracle Morning, he writes about the power of a morning walk in his routines. OK, maybe morning walks won't work for you; what about your lunch break? Instead of eating at your desk or the canteen, consider taking a brisk walk outside to catch some sunshine and top up on vitamin D. Any type of movement will support your brain and body.
10. I once read that as we grow older, we don't drink enough water. (Literally just paused to drink some now.) Dehydration can significantly impair cognitive function, including focus. Even mild dehydration can lead to poorer concentration, reduced reaction times, short-term memory issues, and negative mood changes. Let's stay hydrated.
11. Some days, staying focused will feel harder than others. Maybe it's been a stressful week and you had a lot on your plate. This will sound counterintuitive, but doing less may actually benefit your concentration and productivity. Instead of trying to push through at all costs and overriding your nervous system capacity, go easy.
Could you take a 20-minute power nap and then do something fun like having coffee with a friendly colleague to catch up on some sports or random girl talk like fashion? Taking things easy could also mean clocking out, switching the computer off, and going to do a mindful or energizing activity. The gym, a spontaneous date evening, calling a friend, bonding with your kids, or even volunteering.
Sometimes, getting off work mode to refocus the next day might be just the thing to do.
As always, feel free to share your thoughts below in the comment section.
Happy focusing!
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