8 tips on how to regain control of your focus

One sentiment that resonates with many is the struggle to maintain focus. This ability is akin to a superpower in a world teeming with distractions.

Everyone is fighting for our attention.

We tend to blame external factors for not letting us focus but the hard truth is, it is all our fault!  (see the bonus tip at the end)

Staying focused is exhausting and it is easy to get out of shape.  

We push our boundaries and try to do more than we can afford, draining our ability to be more focused.

In this article, I’ll delve into the myths surrounding focus, the challenges it poses, and the benefits of regaining our grip on it.

Moreover, I’ll offer practical tips on easily enhancing your focus and exploring the relationship between energy and concentration along the way.

Common myths about focus

1. Myth: People can multitask effectively.

Reality: Multitasking leads to divided attention, reduced productivity, and compromised quality of work. Focusing on one task at a time is usually more efficient.

2. Myth: Longer hours equal more productivity.

Reality: Extended work hours can lead to burnout, decreased focus, and diminishing returns. Quality of work often matters more than quantity.

3. Myth: Focus requires isolation.

Reality: While solitude can aid concentration, some people thrive in collaborative environments. Finding the right balance between solitude and interaction is key.

4. Myth: Caffeine alone boosts focus.

Reality: While caffeine can provide a short-term energy boost, it doesn’t guarantee sustained focus. You can use caffeine strategically and pair it with other healthy habits.

Main challenges to regaining focus

• Digital distractions:  Smartphones, social media, and constant notifications can hijack our attention.

• Mental clutter: Overwhelmed minds can’t focus effectively.

• Lack of clear goals and priorities: A lack of clear objectives leaves us adrift.

The energy-focus connection

Energy and focus share an intimate relationship. When your energy is depleted, your ability to concentrate wanes. Maintaining focus requires energy.

Our brains are consuming energy, even when we’re at rest. But when we’re focused on a task, our brains use even more energy. This is because we’re using different parts of our brains to think critically, solve problems, and make decisions.

Taking care of your body by getting enough sleep, eating well, and staying active can do wonders for your energy levels and help you focus better!

8 tips for regaining your focus

1. Make an energy map: Notice when your energy is at its peak and when is down. Notice how focused you are during these peaks and lows. Plan your most draining tasks when you are recharged.
2. Prioritise sleep and rest: Quality sleep is fundamental for energy and concentration. Introduce idle time during the day to give your brain a short break.
3. One thing at a time: Multitasking can “crack” your focus and reduce efficiency. Instead, tackle tasks one at a time. Prioritise your to-do list. Focus on completing one task before moving on to the next and give it your full attention.
4. Set the right priorities: What is important for you today, this month or this year? Reflect on how you are using your focus on your priorities. Make an inventory of the things that keep stealing your concentration. Focus on removing them rather than serving them!
5. Airplane mode: Use this function of your devices to protect your focus. Limit or remove your notifications for a period and dive into what requires your full attention. The people who need to find you will still manage!
6. Time block logical work versus creative work: Different tasks need different types of focus. Consider time-blocking your day to allocate specific periods for logical, analytical tasks and separate times for creative, brainstorming activities. This division will optimise your cognitive resources and boost productivity. For example, you might schedule your logical work in the morning when your mind is typically sharper and save your creative work for later in the day.
7. Train your focus:  Use techniques like the Pomodoro Method (focused work intervals with breaks) to structure your day. It’s like training to run a 5k. You start with shorter intervals and breaks and increase them to 25 minutes at once.
8. Declutter your space and mind: A cluttered desk and a cluttered mind can be detrimental to focus. Take time to declutter both your physical environment and your thoughts. Organise your workspace, removing unnecessary items and distractions. Similarly, declutter your mind by jotting down tasks, ideas, or concerns in a notebook to clear your mental space.

Bonus tip: learn to say a positive ‘No’. Sometimes, maintaining focus means declining distractions or extra commitments that could derail your progress. Learning to say a positive “no” involves not taking tasks that don’t align with your current priorities. By doing so, you protect your time and energy for what truly matters.

Saying no is empowering and liberating! It will enable you to safeguard your concentration and productivity.