The Psychological Causes of Your Lack of Focus—and How to Address It

Just two days ago, I sat down to transcribe an interview for this article. Instead, I ended up doing the dishes, laundry, and then stared at my computer screen for nearly the entire day, overwhelmed by the deadline approaching. It's not procrastination—it's a pandemic issue. Over the last couple of months, my mind has either been scattered or completely blank, along with constant exhaustion and trouble sleeping through the night.

I’m not the only one experiencing this. The anxiety caused by COVID-19 has pushed many people to their limits, leading to an overwhelming amount of stress, which medical professionals refer to as allostatic load. This concept describes the level of stress and anxiety we can handle before we reach a breaking point and simply shut down.

Dr. Una McCann, a professor of psychiatry and behavioral sciences at Johns Hopkins Medicine, explains that this is an issue of arousal. When we’re in a comatose state, our arousal is at zero, and we can’t function. If we’re in a state of extreme panic, we’re overly aroused and also unable to function. The ideal state is somewhere in between these extremes.

"Imagine an athlete, like someone on a baseball team," McCann explained. "They’re standing at the plate, waiting for the pitch. If they’re asleep, they won’t hit the ball. If they’re overly anxious and panicking, they won’t hit the ball either. But if they’re in the right state of mind—‘the zone’—that’s when they’re at their best. The zone is that perfect balance of arousal, energy, and focus. You’re aware, you know what to do, you’re focused, but not so excited that you lose concentration or your body begins to malfunction."

McCann describes the allostatic load as a bell curve. On the far left, you have the comatose state, and on the far right, the state of extreme overstimulation. Each new stressor pushes us further to the right, beyond our optimal zone and into the anxiety zone, where focus becomes almost impossible.

Stress from Every Direction

Both the COVID-19 pandemic and ongoing racial justice protests are globally intensifying the allostatic load. Simply put, we’re all feeling the weight. Perhaps you’ve been overwhelmed by the news, leaving you emotionally drained. Or maybe you’re juggling homeschooling with a full-time job and household chores, leading to physical exhaustion. You might even feel a sense of anxiety just seeing masks everywhere. For some, being isolated at home has drained their social energy. No matter the cause, it leaves us tired, unfocused, and lacking motivation for tasks we once handled easily.

So how do we get back to the optimal balance on that curve? The solution is unique to each person and their situation. For social individuals, it might be as simple as reaching out to friends or family through text, calls, or video chats to share thoughts and decompress. For others, particularly those who were anxious even before the pandemic, it might involve more telehealth sessions with a therapist to follow a treatment plan. Unfortunately, not everyone has the resources to do so.

"People without the necessary technology or tools often struggle to reach out to others," McCann explained. "If you lack the right computer, Wi-Fi, or whatever the case may be, you’ll face significant barriers to connecting with those who might offer you comfort—and that adds to the allostatic load, pushing people further to the right on the graph."

Looking Toward the Future

For those in such situations—and for everyone else in general—McCann recommends engaging in activities that are both productive and forward-thinking, such as gardening or starting a new fitness routine. These activities can help you feel like you’re contributing to yourself or to the world, offering some comfort and tranquility in the process.

Mindfulness practices can also be beneficial, including yoga, meditation, and even something as simple as listening to music. Additionally, being mentally present with your friends can help both you and them. If someone hasn't reached out in a while, check on them and share something you’ve found helpful.

"If you know someone loves music, you could send them a link to an album you find particularly moving," McCann suggests. "It’s a way of connecting with them while also sharing great music. And who knows, they might return the favor with something they enjoy too."

Simply listen to your body’s signals—and remember, it’s perfectly fine to take a moment to just sit and zone out if that’s what you need.