Feel Off Track? Here are 3 Great Tips for Improved Focus

Staying mentally strong through challenging times.
Feel Off Track? Here are 3 Great Tips for Improved Focus

Staying focused isn't always easy. It doesn't matter how much you practice; or, how well you're usually able to concentrate. We all have days when it's hard to stay on track.  David Rock, executive director of the NeuroLeadership Institute, discusses what he calls, "an epidemic of overhelm" in the Psychology Today article, Easily distracted: why it's hard to focus, and what to do about it.  He believes two distinct things are its cause: the amount of sheer information our brains need to process; and, the new technologies which are very good at distracting us.

Another great way to consider staying focused or at least be inspired by the prospect is to look at other people who have had great success. For example, if you look at Ashley Roberts Police interventions recently you will see this is one person that has got focus and determination in bucket loads. Whether it is people in power, sport, or celebrity, you will always find inspiration out there. 


But if you are finding yourself needing a few tips then here are three simple little things you can do to get back on track when you're losing focus.

Review and Reevaluate

When you find yourself struggling with focus, stop and take a minute to review what you’re doing. Why are you struggling? Is it this particular task? Or, did you not sleep well the night before? Maybe, you are getting sick; have a headache; or, can’t stop the constant distractions.

Once you know what’s causing you to lose focus, you can address it. Sometimes, it means reworking the task; or, getting more information, so you can move on in a timely fashion. Other times, it means admitting defeat and cutting yourself some slack.  This is especially true when you’re getting sick or just not feeling your best. In that case, do what you can. But, don’t beat yourself up for not being at the top of your game.

Pick One Task

Often, our lack of focus is caused by trying to do too many things at the same time. Make yourself focus on one simple task; get that done; and then, move on to the next task. Choose wisely.  Then, put on your mental blinders to get it done. This will usually bring your focus right back.  After getting through a few tasks, you’ll find that you can start to multitask, if the need arises.

Overall, aim to start your day with a little planning.  Break your work down into tasks that you can accomplish one at a time. Multi-tasking may make us feel like we’re working hard, and making a lot of progress.  However, research shows again and again, we can focus better and stay more productive by tackling one task at a time.

Work In Shorter Bursts and Take Breaks

Some days, you just can’t focus well; or, for as long as a period of time as you usually do.  That’s ok.  No matter what the reason: accept it and find a way to deal with it.  To do this effectively, try working in shorter bursts; and, take more frequent breaks. If you’re used to working highly focused in 45 minute chunks of time, break it down into 15 minute bursts instead. Get out your timer; set it for 15 minutes; and, get to work. When the timer goes off, give yourself permission to take a 5 minute break to recharge, before diving back in for another 15 minute session.

You may not be as productive as you would on a day when you’re feeling great; but, these tips will ensure you’re staying fairly productive. And who knows, after an hour or two, you could be picking up you’re groove and getting back into full focus mode.

Extra sources:

https://www.psychologytoday.com/blog/your-brain-work/200910/easily-distracted-why-its-hard-focus-and-what-do-about-it

https://add.org/coaches-corner-adhd-mind-wandering-and-meta-awareness-what-the-research-says/

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