Buzz
Is your workload becoming overwhelming? Staying focused on one task can be a challenge, especially with the numerous distractions that pop up throughout your day. Don’t fret. We’ve gathered a range of simple yet effective strategies to help you sharpen your concentration and make the most of your workday.
Steps
Focus on your most important tasks first.
There’s only so much time in a day. With so many tasks and deadlines vying for your attention, it can be tough to stay on track and stay focused. Start by identifying the most crucial task for the day and prioritize it. Once that’s taken care of, tackling other responsibilities will feel more manageable.
- For instance, if you work for a magazine, prioritize editing an old article before diving into writing a new one.
Minimize distractions.
Social media, email, and other websites can be major time drains. Before diving into your next task, close any unnecessary browser tabs or applications. Also, silence your phone or enable ‘do not disturb’ mode to avoid being sidetracked by calls, texts, or notifications.
- Set aside specific times during the day to check your email and social media so you’re not tempted to check them during work hours.
Apply the 2-minute rule for quick tasks.
If a task takes less than 2 minutes, tackle it immediately. Throughout your day, small tasks—like responding to an email or filling out a form—can arise. Rather than postponing them, ask yourself if they can be done in under two minutes. If so, handle them right away.
- For instance, if a colleague sends a quick email, reply to it promptly instead of leaving it for later.
Break your work into 90-minute intervals.
Long hours of non-stop work can be exhausting. Instead, try dedicating 90 minutes or less to a single task. Research suggests that working in smaller, focused blocks of time makes you more productive than grinding away for hours on end.
- If 90 minutes feels too long, try breaking your time into 25-minute intervals using a timer. After each 25-minute session, take a 5-minute break. After completing four 25-minute sessions with breaks in between, reward yourself with a 15-30 minute rest.
Organize your meetings into appointment slots.
Google Calendar has a feature called Appointment Slots. This tool allows you to break your meetings and calls into smaller segments, such as 60, 30, or even 10-minute blocks. Once you’ve divided your appointments, use a link-sharing service like “bit.ly” to easily share them with others.
- For example, you could schedule brief business calls for 10 minutes and reserve at least 60 minutes for more significant meetings.
- By assigning specific time slots, it becomes much easier to stay focused during each meeting.
Request deadlines instead of creating them yourself.
Research shows that setting your own deadlines doesn’t necessarily boost productivity. Instead, have a conversation with your boss or client to agree on firm deadlines for projects. This way, you’ll be more focused and won’t feel tempted to extend your deadlines.
- If you’re juggling multiple tasks, make sure to spread your deadlines out, so you don’t overburden yourself.
Create SMART goals for yourself.
SMART goals stand for Specific, Measurable, Achievable, Relevant, and Time-Bound. Start by determining the who, what, where, which, and why of your goal. Then, break it into smaller milestones to track your progress. Once the basics are set, plan out how you'll achieve the goal and how it contributes to your broader objectives. To help you succeed, create a concrete timeline for your tasks.
- For example, if you're in sales, set a goal to design a brochure aimed at attracting new customers. You might decide the brochure should be at least 500 words with 4 graphics. Set milestones for each section of the brochure, and aim to finish by a specific date to help boost sales.
Keep your workspace organized.
Focusing is difficult when your workspace is messy. Studies have shown that clutter can negatively impact productivity. To start, use Marie Kondo’s method of tidying up to organize your workspace. Evaluate each item—ask yourself if it's truly necessary, or if it’s just taking up space. While tidying, take a moment to reconsider what’s most important and if your current items align with your work priorities.
- For instance, when going through old receipts, decide if you still need them or if they’ve already served their purpose. Feel free to discard or recycle what’s no longer necessary.
Give yourself a reward.
Knowing there’s a reward can help boost your concentration. Once you complete a task, treat yourself to a small reward for staying productive. This could be a brief stroll, a glass of water, or a few minutes of social media time. For bigger tasks, reward yourself with something more significant, like a movie night, your favorite takeout, or an evening binge-watching your go-to TV series.
- For minor tasks, consider rewarding yourself with a snack or a quick game on your phone.
Practice mindfulness to improve focus.
Mindfulness can be a powerful tool to sharpen your focus. Take a few minutes to sit quietly, close your eyes, and pay attention to your breathing and any sounds around you. Mindfulness is about staying present and not getting lost in the distractions of everyday life.
- You can practice mindfulness when you wake up or during a break at work.
- Meditation is another excellent technique for enhancing focus. Some people prefer concentrative meditation, where you focus on a single object or word. Others find moving meditation, like yoga or tai chi, to be particularly effective.
Install an awareness app to help refocus.
An awareness app can prompt you to stay on task throughout the day. At random intervals, the app will send a reminder to your phone. When you get the notification, take a moment to refocus on the task you’re working on.
- ZenChimes is a free option, while Insight Timer costs $2 to download.
Drink something caffeinated.
Caffeine can help sharpen your focus and keep you on track. Before diving into your work, enjoy a cup of coffee or another caffeinated beverage. It may make it easier for you to concentrate on the tasks ahead.
- Caffeine can be beneficial in moderation. However, if you drink coffee frequently, your body may become accustomed to the effects. If possible, try to limit yourself to just one cup per day.
Snack on healthy fats to fuel your brain.
Your brain relies on healthy fats to stay sharp and efficient. Fill your diet with nutrient-rich, fatty foods such as eggs and avocados. For a snack, consider munching on a handful of nuts.
- Fatty fish like anchovies, herring, sardines, trout, tuna, mussels, and oysters are excellent sources of healthy fats.
- Other great options include edamame, kale, spinach, flaxseeds, chia seeds, mayonnaise, beans, and Brussels sprouts.
Give intermittent fasting a try.
Intermittent fasting (IF) could boost your concentration and mental clarity. With IF, you fast for 16 hours each day, eating all your meals within the remaining 8 hours. Many people find that skipping breakfast, sipping on coffee, and eating between 1 PM and 9 PM helps them focus better. Experiment with your schedule to figure out what works best for you!
Prioritize a restful night’s sleep.
Try to get a minimum of 7 hours of sleep each night. Waking up groggy can make it harder to focus at work. To ensure you're feeling refreshed, make it a habit to go to bed at least 7 hours before your alarm goes off. You'll wake up ready to take on the day.
Start your day with some exercise.
Just 20 minutes of morning exercise can significantly boost your focus. Choose any activity that gets your heart pumping, such as jogging, swimming, or playing tennis. Surprisingly, even a brief workout can improve your concentration for the rest of the day.
- If running or walking isn’t your thing, try something like racquetball or a bike ride instead.
