16 Dec Learn How to Improve Your Focus
Doing a thousand things can get you nowhere. We’ve all had that feeling where we’re working at an incredible pace and intensity but making very little progress. Never have we been so “on” with notifications and distractions coming at us all day (and sometimes all night). It’s not just mindless pings and cute kitten videos either.
In fact, there’s a huge amount of brilliant information that can provide us with useful and sensible guidance which relates directly to our role. It seems there’s an endless number of things we could and should be doing. Yet, are we being more effective?
The reason it feels like our progress is low, is likely because it is! The idea that we can possibly be doing a thousand things and being effective is a huge mistake. In reality, it’s our ability not to do most things that will actually move the needle.
Most people are able to focus at least some of the time. If you’re doing something you enjoy, or exercising and moving your body, you’re likely to get “in the zone.” But sometimes, you just can’t seem to figure out how to stay focused. You’re at work, and you know you need to get a task done, but you keep browsing the news. You’re in a meeting and find your mind wandering. Maybe you’re even with your family at the dinner table, but don’t know what your significant other just said to you.
Learning how to focus better is vital to achieving your goals. Focus makes your family and your partner feel important and valued – and it’s the only way to get things done at work. But you can learn how to improve your focus. The key is to look within yourself.
Want to know how to stay focused at work and in life? It’s all about your rituals. There are several rituals you can easily take advantage of to improve focus – and they are easy to incorporate into your routine or even do at work.
HOW TO IMPROVE FOCUS—A STEP-BY-STEP GUIDE
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Get a good night’s sleep
According to Dr. Epstein, editor of the Harvard Special Health Report Improving Sleep: A Guide to Getting a Good Night’s Rest, “going without sleep for 48 hours impairs cognitive abilities to the same degree as having a blood alcohol concentration of 0.1%, above the legal limit for driving in every state.”
This shows us the importance and value of a good night’s sleep. To set yourself up for success, make sure you’re getting the seven to eight hours of recommended sleep each night. It’s going to be a lot easier to focus when you’re feeling fresh and not like you’re about to fall asleep.
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Work at your best time of day
Whether you’re a self-proclaimed morning person or night owl, you likely know what time of day works best for you. If you know you’re sharper in the morning, plan to work on your most significant and most difficult tasks in the morning.
It would be counterintuitive to wait until 3 p.m. when you know you’re going to crash or 8 p.m. when you are too tired. The same goes for those who work best at night. Schedule your day and workload around your optimal work times. There’s no need to make it harder than it needs to be.
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Take care of the small tasks that will add up to big distractions
This means getting the small tasks that lead to procrastination out of the way before sitting down to work. For example, my house is always the cleanest when I have a lot to do. Why? Because I will find any reason not to sit down and do the hard stuff. That means that before I sit down at my computer, I’ll do the dishes, sweep, throw in a load of laundry, and every other household chore, so when I sit down to work, I have zero excuses to get up and distract myself from the task at hand.
This can also mean making that cup of coffee, grabbing water, printing out resources you may need before you sit down to focus on a project. Whatever little things you know you’ll use as an excuse to distract you, even if they’re great forms of procrastination, take care of them first. Productive procrastination is still procrastination.
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Set your space up for success
Whatever space works best for you, this is the time to get it set up. For some, it’s a clean desk, clear from clutter. For others, it’s the kitchen table. Some people even like to get away from the comforts of the office or home to a place that’s slightly more unfamiliar and uncomfortable, like a coffee shop or library. Removing themselves from the comforts of their desk or couch allows them to focus fully because when the task is complete, they can go back home. It’s all about creating or setting up in a space where you can thrive, ideally away from distractions.
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Limit your notifications
This is easier said than done. Phones, email, kids, partners, they all serve as distractions (although lovingly) from the task at hand. When you’re trying to focus, it’s best to keep these notifications, be it digital or in person, to a minimum. Turn off your phone, silence it, put it in airplane mode, or even put it in another room. Set the expectation with your family or coworkers that you’re dedicating this time to concentrate so that you can spend undistracted, quality time with them later.
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Make a to-do list
If you’re wondering how to focus on yourself and how to focus at work, a to-do list is a great place to start. Getting clear on what you need to do and then prioritizing from most important to least important helps you to get clear on your priorities. If you have a big work project to complete but also want to get a work-out in, organize your schedule to accommodate both. Integrating your personal priorities with work responsibilities ensures that everything important to you gets checked off your list.
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Set a time limit
Some find it easier to focus when they know there’s an end in sight. It doesn’t have to be a long-time limit; you can start with something small like 10 or 15 minutes. Once you get into the task, you’ll likely find the energy to keep going.
Working in small intervals is the idea behind the Pomodoro Technique. This time management method, developed by Francesco Cirillo in the late 1980s, uses a timer to break down work into intervals. Each interval, called a Pomodoro, is traditionally 25 minutes, and intervals are separated by a short break. The purpose of the technique is to reduce interruptions so you can focus.
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Coffee helps
No, really, it does. Any kind of caffeine can serve as a much-needed boost. Numerous studies have shown that caffeine can increase concentration and mental focus. So, before you sit down to work on that big project, grab a cup of joe, green tea, or cold brew.
FOCUS IN THE WORKPLACE
You might find that it’s easier to focus on tasks you enjoy rather than tasks you have to do (i.e., the work you get paid to do). You don’t always have the luxury of picking and choosing what jobs you can get done where. So how are you supposed to focus when you absolutely must? We have some tips on how to focus at work.
Put your phone away
It’s easiest to focus when you’re not being lured by the constant call of social media and the pinging of emails on your phone. Put your phone in a drawer or leave it in your purse to completely avoid being distracted. This is also a great rule of thumb for meetings. If you’re heading into an important meeting and your phone is not 100 percent necessary, leave it behind. Your boss and other meeting attendees will appreciate your undivided attention.
Schedule important tasks on your calendar
Scheduling time with yourself ensures you’re dedicating that time to focus on that specific project or deadline. Set it for a time when you are most productive to ensure you optimize the time available. This is also a great way to make sure no one books you for a meeting during your most productive time.
Communicate with your team
If you’re really trying to concentrate, don’t be afraid to tell others. Letting them know you have an important deadline or task to complete is a great way to ensure that they don’t unnecessarily distract you, and it also holds you accountable. You said you were taking the time to get it down, so now you have no reason not to.
Take breaks
Get up and go for a short walk, refill your water, or catch up with a coworker. Do something that requires you to move and not look at your phone for a few minutes. Working for an extended period without taking a break can lead to stress and exhaustion. You’ll find you’re more productive and creative when you take a few moments to step back from what you’ve been focused on.
Plan and prioritize
This is a good idea whether you’re looking to focus or just trying to figure out how to structure your day. Taking a few moments at the start of a day (or the night) before to outline your tasks and priorities ahead of time will help you stay on track. Without a plan, you may feel like you’re grasping in the dark to figure out what to do next and find that you’re having trouble focusing. A few good minutes of planning can save you a lot of time and frustration on the back end.
Ready to take action and focus? These tips will help you greatly improve your focus, manage your time, and get stuff done.