How To Stay Focused: 7 Tips & Tricks
Achieving a sense of clear focus can sometimes feel like an uphill battle.
From busy schedules to chaotic work days to a lack of mental energy, it can sometimes be challenging to stay on top of it all. Add in social media and constant notifications, and you've got a recipe for distraction from even the easiest to achieve type of task.
Finding a sense of clear-headedness and focus doesn't have to be impossible, even when it feels impossible. Several practices can help you recenter your mind and improve your attention span. Read on as we discuss some of the best ways to stay focused.
What Are Some Tips For Staying Focused?
Brain fog and constant distractions can leave you feeling scattered, making it difficult to stay on task.
The good news? There are many different ways to help bring your focus back to the task on hand or to support your cognitive function overall. Whether you have trouble with extended periods of work or simply staying present in the moment, a few simple tips and tricks can help you regain power over your focus.
Let's look at a few manageable ways to organize your thinking and get more done.
1. Practice Mindfulness
Mindfulness isn't something you have to set aside hours of your day to practice –– instead, it’s a practice that you can implement any time of day, in the current moment. Mindfulness is primarily about connecting to the present moment with acceptance.
You can practice mindfulness every day by taking occasional pauses throughout the day to notice your current feelings and sensations. As you get into the habit of checking in with yourself and remaining mindful, you may feel your focus improve.
Mindful thinking and slowing down can feeling challenging at first, especially if you are new to the practice of mindfulness. It can be easy to let your thoughts run rampant and become overwhelmed by a mental to-do list, but you don’t have to make huge adjustments to improve your focus or quality of life.
Doing something as simple as taking a de-stress gummy can help you get into the right headspace for mindfulness practice. Lemme Chill gummies deliver a clinically-studied dose of KSM-66 Ashwagandha, reducing stress and supporting healthy cortisol levels. Pop a vegan gummy as part of your daily ritual so you can de-stress and gear-up for your day.
2. Try Gummy Vitamins For Focus
Gummy vitamins can make it simple to support your mental and physical health daily. If you need a little extra support with maintaining focus, you don't have to scramble looking for a complicated remedy.
Lemme Focus gummies utilize the power of Citicoline to support improved focus, concentration, and attention so you can live in the moment.
3. Set Your Intentions
Setting your goals and intentions before you dive into a task can make it easier for you to focus. When you go into something knowing exactly what you want to get out of it, you may have a better time of concentrating on the task.
Crafting daily to-do lists, writing down your goals for the day or even breaking your day down into specific tasks, and then crossing items off your list as you complete them can help you remain productive and motivated.
4. Cut Back On Caffeine
In today's culture, caffeine has become a regular part of many people's lives. Although your first instinct to get productive might be to head to a coffee shop for a cup o’ Joe, this might not be the best option for maintaining focus.
For many people, consuming too much caffeine can cause feelings of nervousness or hyperactivity, which can make focusing more difficult. Try cutting back on your coffee intake when you need to get to work on tasks that require concentration.
5. Take A Brain Break
It seems counter-productive at first, but taking a break from the task at hand may help keep you from losing steam. One method for taking regular breaks without getting distracted is the Pomodoro technique, which is meant to help keep up your motivation while working on tasks for a longer period.
To try the Pomodoro method, follow these steps:
- Set a 25-minute timer and work until it goes off.
- Next, treat yourself to a 5-minute break to give your brain a rest before getting back to business.
- Continue working in 25-minute intervals until you've reached the finish line for your task.
6. Minimize Screen Time
We all know how addictive screens can be. When you're not scrolling on one, you might be replying to emails and phone calls or selecting a show to watch on another. Screens can feel nearly unavoidable at times, but you are ultimately in control of how much time you spend looking at them.
Although it's a challenging habit to incorporate, spending less time engaging with text messages, apps, or distracting websites while working on important tasks can help you conquer your day.
Reducing screen time can even help you improve other areas of your life that contribute to focus and well-being — for example, reducing screen time can leave you with more time to spend with loved ones or practicing hobbies.
7. Support Your Sleep
Getting enough sleep is essential if you’re looking to minimize brain fog and support your overall wellness.
If you’re already incorporating other tips on this list, like limiting your screen time and reducing your caffeine intake, your sleep quality may naturally improve as a result. However, other factors like getting regular exercise during your day can also support your ability to fall asleep and get deep rest during the night.
Why Is It Hard To Focus?
Figuring out the reasons you're distracted isn't always simple. If you've been having trouble focusing, several factors could be playing into this — and identifying the culprit behind your difficulty concentrating can even make it easier for you to get back on track.
Let's explore a few factors that can contribute to difficulty concentrating.
Big life events, such as moving, having a child, getting married, or getting a promotion, occupy space in your mind. Whenever you're experiencing significant life moments, your brain may interpret them as stress and cause you to get caught up.
Even smaller life occurrences like a looming doctor’s appointment, an upcoming presentation, or general feelings of overwhelm can cause you to experience stress. If you’re dealing with stress, practicing self-care, doing deep breathing exercises, and taking time to unwind can help you clear your mind and keep burnout at bay.
Although multitasking may seem like the most efficient way to get through your list of responsibilities, it's not always the best option.
Trying to accomplish multiple tasks at one time may result in you treating each task with less care than you would if you tackled them individually, and may make it harder to focus on each one. Choosing one single task to complete at a time, and outlining the order in which you want to complete your tasks, may help you focus more clearly.
The way you fuel your body can make a big difference in your ability to concentrate throughout your day. If you struggle with focus, it could be a sign that it's time to reach for more nourishing food options each day.
When you have a lot to get done, it can be tempting to reach for quick, easy options — many of which tend to be junk food. However, meal prepping with nutritious options like whole grains, fruits, and vegetables can leave you with fast and convenient meals for days when you don’t have the time (or energy) to cook something elaborate.
The Bottom Line
If you often feel your mind wandering when you have to work for long periods of time, you're not alone. But you also don't have to settle for a scattered workflow each day.
Focus may seem like an unattainable goal, but there are many ways to change your habits and experience more clarity and concentration throughout your days. From trying a Lemme Focus gummy to setting your goals, practicing mindfulness, and granting yourself a small break, there are several tips and tricks that can help you stay on task even when your mind is elsewhere.
Brain health consequences of digital technology use | PMC
Sharpen thinking skills with a better night's sleep | Harvard Health
Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism | PMC