Feeling Distracted? These 9 Pro Tips Will Help You Focus Better In 2023
In a world where productivity often defines success, maintaining focus remains a crucial variable in achieving our goals. While it's essential to remember that our value isn't intrinsically tied to productivity, honing our concentration and focus skills can significantly enhance work-life balance. In environments of constant distractions, keeping our heads in the game has become more challenging than ever. But fear not, ladies — it's time to reclaim our focus. Let's explore nine fool-proof ways that will show you how to focus better that you might not have considered.
Have Realistic Expectations
Image via Monstera Productions/ Pexels
Think of your brain as a sprinter running multiple races, not a marathon. While it would be ideal to concentrate for five hours straight, in reality, the brain can maintain focus for only 45-60 minutes at a time. So, remember to give your brain breaks between deep focus sessions to recharge.
Pomodoro Technique
Images via Castorly Stock/ Pexels
Named after the Italian word for "tomatoes," the Pomodoro technique is a highly regarded time management approach that helps break your focus time into manageable chunks. Set a timer for 25 minutes and immerse yourself in a single task until the alarm rings. After each session, enjoy a 5-minute break. After four intervals of 25 minutes focusing and 5-minute breaks, reward yourself with a 15-30 minute recharge time. Use this time for coffee breaks, lunch, or even a short yoga session.
Make DND Your Bestie
Image via Vlada Karpovich/ Pexels
Setting boundaries with yourself is crucial for resisting the urge to pick up your phone. Silence notifications from TikTok, Instagram, and your inbox, or activate the "Do Not Disturb" mode to ensure your focus remains undisturbed. FOMO may be real, but your need to concentrate is more important.
Time Blocking
Image via Marten Bjork/ Unsplash
Before embarking on your daily tasks, spend 15-20 minutes planning your day. This proactive approach will save time and minimize distractions since you won't have to constantly think about what's next. If you're unsure about the time required for a task without TikTok breaks, use the Pomodoro Technique to track how many 25-minute intervals it takes to complete a recurring task. Armed with this data, you can plan your day more effectively and set realistic productivity expectations.
Binaural Beats
Image via Pavel Danilyuk/ Pexels
Ever wonder if music is the key to how to focus better? For those who need background noise to focus, but find catchy lyrics distracting, binaural beats can be a game-changer. These "instrumentals" involve two separate frequencies playing in each ear, and they can significantly boost your focus. Make sure to use earphones for the best experience, and you can find a variety of binaural beats ranging from 14-30 Hz on platforms like YouTube.
Practice Mindfulness
Images via Cottonbro Studio/ Pexels
Mindfulness is essentially attention training, according to Ashley Smith, a psychologist and co-founder of Peak Mind: The Center of Psychological Strengths. Try this exercise: take any random object on your desk, like a candle or a pen, and set a timer for one minute. During this time, focus on the object, exploring each detail as if you're seeing it for the first time. When your mind wanders, gently bring it back to the object. This exercise helps train your attention system, giving you greater control over your ability to focus. The same mindfulness practice applies to meditation when reigning in your focus.
Gamify Your To-Do List
Images via Ketut Subiyanto/ Pexels
If you often find yourself dragging your feet when faced with mundane tasks, rest assured, you're not alone. But here's the thing: it's all about perspective. Partnering with the Pomodoro Technique, consider reframing your to-do list as a points-based challenge. Each time you successfully maintain longer sessions of focus, you level up on the scoreboard. Turn productivity into a game you can win.
Break Down Your Tasks
Images via Cottonbro Studio/ Pexels
When a task on your to-do list feels overwhelming, it's easy to procrastinate and avoid it altogether. If you're anything like me, you may spend more time stressing about a task than actually taking action. The antidote? Embrace bite-sized micro tasks. These smaller, manageable steps allow you to accumulate quick wins, build momentum, and ultimately conquer your tasks more efficiently.
Change Your Scenery
Image via Andrew Neel/ Pexels
Working from home can sometimes lead to a stagnant environment that puts a strain on focus. It's so easy to get distracted fiddling with familiar knick-knacks. Consider uprooting your workspace and heading to a local coffee shop or other space suitable for co-working. Neuroscientist Ben Spielberg suggests that this change of environment can disrupt established patterns, reigniting your interest and promoting better focus. A change in scenery might be just what you need to refresh your perspective and boost productivity.
What are your best tips for staying focused? Let us know in the comments!
