It might occasionally be difficult to focus on one specific activity among the daily chaos. With our minds continually racing through everything else on our to-do lists, it might feel nearly impossible to focus on either work or pleasure when trying to focus on something else. How then can we overcome distractions and maintain our focus?
No distraction zone
Some people require complete silence in order to concentrate, as well as a clutter-free workspace. Others require background music or a loud TV, while still others can only focus when their desks are adorned with sentimental objects, loved ones’ portraits, or works of art that have special importance to them.
There is no one proper technique to create a productive workplace; it depends much on the individual. The key is to identify your personal needs and build the area that meets them.
Create time for yourself
Minimizing distractions isn’t always enough if you want to experience uninterrupted focus. Making attention a priority, setting aside time for it, and incorporating it into your daily routine are all beneficial. Try to schedule time for whatever you want to focus on, whether it’s a crucial assignment at work, job hunting, or even just reading. You could promise yourself that from 11am to 12pm, you’ll devote an entire hour to a particular work, and from 2pm to 3pm, you’ll concentrate on something else. Setting more stringent guidelines for yourself can make you feel more disciplined.
Although you’ve definitely heard about the benefits of meditation before, research shows that even a brief daily meditation session can increase focus. The benefits of regular meditation practice also show up quickly. Just a few months of meditation were found to boost sustained attention in a meta-analysis of 20 studies.
According to Dorlee Michaeli, LCSW, an EMDR-certified psychotherapist in New York City, “meditation increases our attention by lowering our stress and enabling us to bounce back more quickly from distractions.” She claims that this lessens our reaction to emotional and minor irritant cues, allowing us to focus on getting the job done.
Small quantities of coffee or other caffeinated drinks may improve your capacity to concentrate.
Caffeine may have a good impact on sustained attention, according to a 2021 study.
Caffeine has the potential to improve cognitive function, but moderation is the key. If you consume too much of it, you can experience anxiety or nervousness, which normally impairs your capacity for focus.
Stay away from social media
Consider using a social media blocking software if your notion of a break from work is to check Facebook, Instagram, or TikTok every five minutes.
You can use a number of apps on your phone, tablet, or computer. Some of these distraction-reducers let you block social media in addition to online gaming, text messages, Netflix, YouTube, etc.
Maintain enough sleep
There is no denying that the majority of Americans struggle with sleep. While a few nights of scant sleep are acceptable, sleeping less than eight hours on most nights of the week can be detrimental to your short- and long-term memory as well as your capacity to focus.
Avoid drinks with caffeine after lunch
- One hour before night, turn off or put away any electronic gadgets. The light from these gadgets can stimulate and keep your brain awake. You might be able to switch certain devices to “warm” light.
- Spend some time relaxing. Take a warm bath, read a book, or listen to relaxing music.
- Keep the place quiet and cool. An optimal temperature is between 65 and 68 degrees Fahrenheit, according to the Centers for Disease Control and Prevention (CDC).
- Use a sleeping mask or keep your bedroom dark. If you can, cover the windows in bedroom with room-darkening curtains or shades to keep out white and blue light. Otherwise, think about employing
SleepA App is a mental health app with music and exercises to help you from meditating and improving sleep to reducing stress and increasing focus.
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