1. Coffee in small doses
Drinking coffee, or other caffeinated beverages, in small doses may have a positive impact on your ability to focus, according to a 2010 studyTrusted Source.
The key to taking advantage of caffeine’s cognitive-enhancing properties is to consume it in moderation. If you drink too much of it, you may end up feeling anxious or nervous, which generally reduces your ability to stay focused.
2. Track your mood
Record triggers that derail you and negatively affect your mood. Note what’s happening in your body when you start down a path that doesn’t serve you.
Does your heart race, or is it steady?
Do you clench your teeth, or is your mouth relaxed?
Does your body cave in on itself, or are you standing firm?
Do you feel light or heavy?
Notice what environments make you more stressed. If you’re happier and more productive, it means that you are more focused.
Devise some strategies to help you manage your triggers.
Mapping your moods can help you see patterns in your thinking and behavior. SleepA Music is an app that allows you to track your feelings using visual imagery. The app shows you videos that represent different moods. You can match your mood to the images, and the app records them.
Here’s a low-tech way to adjust your emotions. Make playlists of your favorite “feel good” music and play them at intervals during the day, especially when you are in low-energy, low mood mode.
7 ways to focus better at work
3. Practice the Pomodoro technique
Staying focused helps you get more done in less time. While that sounds simple enough, it’s not always easy to put into practice. So, the next time you’re wrestling with your attention span, try the Pomodoro technique.
This timing method helps you train your brain to stay on task for short periods of time. Here’s how it works:
- Set your timer for 25 minutes and get to work.
- When you the buzzer sounds, take a 5-minute break.
- Then, set the timer again and get back to work.
- Once you’ve done four rounds of this, you can take a longer break, approximately 20 to 30 minutes.
4. Put a lock on social media
If your idea of a break from work is checking Facebook or Instagram every 5 minutes, you may want to consider an app that blocks social media.
There are several apps that work for your phone, tablet, or computer. In addition to social media, some of these distraction-busting programs also allow you to block online games, as well as apps and sites like YouTube, Netflix, Amazon, Twitter, text messages, and even emails.
Some of the most popular social media blockers include Freedom, AppBlock, FocusMe, and Focus.
5. Get enough sleep
It’s no secret that the majority of Americans are lacking in the sleep department. While a few nights of minimal sleep is okay, not getting enough sleep most nights of the week can negatively impact both your short and long-term memory, as well as your ability to concentrate.
The recommended amount of sleepTrusted Source for adults aged 18 to 60 years old is 7 or more hours a night. Older adults may need up to 9 hours per night.
7 ways to focus better at work
To boost your sleep health, try to:
- Avoid caffeinated beverages after lunchtime.
- Switch off all electronic devices an hour before bedtime. The light from these devices can stimulate your brain and prevent you from feeling sleepy.
- Take time to wind down. Read a book, take a warm bath, listen to soothing music.
- Keep your bedroom cool and quiet. According to the Cleveland Clinic, an ideal temperature is between 60 and 67°F (15.6 and 19.4°C).
6. Make a to-do list
Let’s face it. The items on a to-do list can add up quickly. And, it can be challenging to find the motivation to accomplish everything you set out to do.
The good news? StudiesTrusted Source show that having a written plan of action can increase productivity.
After you make your list, choose two or three key tasks and put them at the top. Then rank the rest of the items in order of importance. This allows you to tackle urgent tasks when your brain is fresh and your energy levels are high.
7. Focus on similar tasks
Tired of jumping from one type of thinking to another (aka “multitasking”)? Then pick tasks that are similar, group them together, and do one at a time. This makes transitions smoother, and you may find that you get a lot more done by not jumping from one type of task to another.
Despite what you may think, multitasking is not more effective or efficient, especially when you’re struggling with staying focused. In fact, the American Psychological Association reports that multitasking may reduce productivity by as much as 40 percent.
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