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Dec 15, 2023 · Explore the different types of focus and why you might struggle to stay focused. Plus, how to focus better with 8 techniques to improve your concentration.
Nov 20, 2023 · Tips to improve concentration. November 20, 2023. Mindfulness, cognitive training, and a healthy lifestyle may help sharpen your focus. You're trying to concentrate, but your mind is wandering or you're easily distracted. What happened to the laser-sharp focus you once enjoyed?
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- Overview
- What causes poor attention to detail?
- 1. Get rid of distractions
- 2. Coffee in small doses
- 3. Practice the Pomodoro technique
- 4. Put a lock on social media
- 5. Fuel your body
- 6. Get enough sleep
- 7. Set a SMART goal
- 8. Be more mindful
If you have trouble staying on task or paying attention to the details, eliminating distractions like your phone or trying techniques like Pomodoro timers or SMART goals may help.
If there’s one thing we could all probably use a lot more of, it’s the ability to focus. But telling yourself to stay focused on a task, especially a mundane one, is often easier said than done.
All people can experience poor attention to detail or have trouble focusing sometimes. Some contributing factors may include:
•being hungry
•being tired or having poor-quality sleep
•being stressed
•feeling worried or anxious
•being distracted by something in your environment
First things first: You need to eliminate distractions. While you can’t do away with everything, you can make an effort to reduce or get rid of as many distractions as possible.
Start with the simple things like:
•moving to a quiet area
•turning off notifications on your phone or turning your phone off altogether
•closing the door to your office
•telling those around you not to distract you for a period of time
Drinking coffee, or other caffeinated beverages, in small doses may positively impact your ability to focus.
A 2021 study found that caffeine may positively affect sustained attention.
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. Here’s how it works:
•Set your timer for 25 minutes and get to work.
•When 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.
If your idea of a break from work is checking Facebook, Instagram, or TikTok every 5 minutes, you may want to consider an app that blocks social media.
Several apps 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 email.
We all know what happens when “hanger” strikes. This dreaded combination of hunger and anger is a major focus fail.
So, to keep your brain focused, energy levels up, and emotions calm, make sure you don’t delay or skip meals.
Try to balance lean protein, complex carbohydrates, and healthy fats to stay fueled. Snack on fresh fruit, veggies, nuts, or seeds if you get hungry between meals, and be sure to keep yourself hydrated with plenty of water.
And, for an extra boost, Harvard Medical School says to include a few of these “best brain foods” in your day:
•green, leafy vegetables like kale, spinach, and broccoli
•fatty fish such as salmon
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 sleep for adults ages 18 to 60 is 7 or more hours a night. Older adults may need up to 9 hours per night.
To boost your sleep health, try to:
•Avoid caffeinated beverages after lunchtime.
•Switch off or put away all electronic devices an hour before bedtime. The light from these devices can stimulate your brain and prevent you from feeling sleepy. Some devices may allow you to switch them to “warm” light.
•Take time to wind down. Read a book, take a warm bath, or listen to soothing music.
If your lack of focus results from feeling overwhelmed by a complex project, try breaking it down into smaller parts and plugging the smaller steps into the SMART formula.
SMART stands for:
•Specific. What exactly needs to be done?
•Measurable. How will you track your progress?
•Achievable. Is it realistic? Can it be done by the deadline?
•Relevant. How does it fit with the overall plan or bigger goal?
Does your mind tend to wander away from where it’s supposed to be? Don’t worry. You’re definitely not alone. Distracted thinking is common and something we all experience.
However, these short mental vacations often make it harder to focus on the task in front of you. That’s where mindfulness comes in.
Being mindful means maintaining moment-to-moment awareness of where you are and what you’re doing — which is great news when trying to stay focused.
By being mindful and recognizing when your attention starts to drift, you can quickly bring your focus back to where it needs to be. Plus, you can train your brain to be more mindful by practicing breathing techniques, meditation, and mindful movement, such as yoga.
Plus, the CDC notes it may also help:
•improve relaxation
We live in a noisy world and constant distractions can make focus difficult. Luckily, this page contains the best ideas and top research on how to get and stay focused. We will break down the science behind sharpening your mind and paying attention to what matters.
- Evaluate How Mentally Focused You Are. Before you start working toward learning how to focus, you might want to begin by assessing just how strong your mental focus is at the present moment.
- Eliminate Distractions. While it may sound obvious, people often underestimate just how many distractions prevent them from concentrating on the task at hand.
- Limit Your Focus. While multitasking may seem like a great way to get a lot done quickly, it turns out that people are actually rather bad at it. Juggling multiple tasks at once can dramatically cut down on productivity and makes it much harder to hone in on the details that are truly important.
- Live in the Moment. It's tough to stay mentally focused when you are ruminating about the past, worrying about the future, or tuned out of the present moment for some other reason.
1. a. : a center of activity, attraction, or attention. the focus of the meeting was drug abuse. put immigration into focus as a hot topic for commentators. b. : a point of concentration. 2. : directed attention : emphasis.
FOCUS definition: 1. the main or central point of something, especially of attention or interest: 2. careful…. Learn more.
