How To Improve Your Focus and Prosperity

. Eliminate distractions

Constant interruptions –– whether from coworkers, family members, or your phone alerts –– can make it incredibly difficult to concentrate. In fact, after an interruption, it can take up to 20 minutes to refocus and get back on track.

But eliminating those distractions is easier said than done. These tips might help:

• Turn off your notifications. Having a computer and cellphone means that distraction is just a click or swipe away. A study showed that smartphones contribute to brain drain, hurting memory and concentration. Try turning off your notifications –– for emails, text messages, and more –– while you work on a specific task. Then, put your phone away to avoid visual distractions.

• Clean your workspace. Speaking of visual distractions, clutter in your environment can affect your cognitive function. When you're surrounded by multiple visual stimuli –– like stacks of paper and old notebooks –– they compete for your attention. That makes it difficult to focus on one thing at a time. So a clear desk could mean a clear mind.

2. Find a quiet place to work

Noise is another sensory stimulus that can distract you. Loud noises, in particular, can affect performance and focus. A noisy office environment, for example, may impair concentration, decrease productivity, and increase errors.

Tune out the noise by closing your office door. Or try setting up at a local library, museum, or a laid-back coffee shop. If you can't find a quiet place to focus, consider investing in noise-canceling headphones. These gadgets will block out sound and help give you a quiet workspace wherever you are.

3. Listen to music

If complete silence isn't your thing, a little music might be a better option. For some people, music can improve focus. But research suggests that the type of music you listen to matters.

Slower music at quiet volumes may boost concentration more than uptempo music at high volumes. And repetitive songs may be more helpful when focusing on reading tasks. You can try different songs to find what helps you focus and get in the groove.

4. Make a to-do list

Some people can't function without a to-do list. Others find these lists intimidating or overwhelming. If you've tried a to-do list with no success, it might be worth revisiting. There are many ways to keep one, from bullet journaling to using an app. So don't be afraid to play around and see what works best for you.

To get the most out of your to-do lists, try the following:

• Make separate to-do lists for work and home.

• Organize each list by priority.

• Break large tasks into smaller, more manageable steps.

• Keep a master weekly or monthly to-do list and a daily to-do list. Choose one or two things from your master list each day and focus on those tasks.

5. Focus on one thing at a time

Multitasking involves switching between two or more tasks in an effort to do them all simultaneously. You might be alternating between a conference call, checking your email, and thinking about the next item on your to-do list. This is an all-too-familiar scenario for many. But it's not an efficient use of your time.

And it can drain your ability to concentrate. Research suggests that people who multitask complete tasks with less accuracy and speed than those who focus on one thing at a time. The same research notes that frequent multitaskers may also have long-term and working memory problems.

To avoid multitasking, try:

• Setting aside short blocks of time to complete each task

• Marking your calendar during those blocks of time so that your colleagues know you're busy

• Setting an alarm to notify you when each block of time is up

• Adjusting your phone settings to limit your screen time on apps you may be tempted to check

6. Take breaks throughout the day

It might be hard to believe, but taking breaks can help you focus and get more done. In a small study, researchers assigned university students a 45-minute task. One group completed the task without a break, while other groups took a 5-minute break halfway through the assignment. Those who took a break did better on the assignment, which required sustained attention.

Time-chunking is a simple way to add short breaks throughout your day. For example, you can organize your workday into 30-minute blocks of time. That means you work on a task for 25 minutes and then take a 5-minute break.

And your phone doesn't have to be off limits all day. Those short breaks might be the perfect time to watch something funny or lighthearted online. A 2021 study found that short work breaks help employees improve their mood, relieve stress, and stay on task. Employees who watched funny video clips had better results than those who watched a documentary clip or listened to music.

So go ahead and watch those bloopers or adorable puppy videos without shame. It might boost your concentration.

7. Connect with nature

Green space is key when it comes to sharpening your cognitive skills. Spending time in nature may improve your memory and attention span, among other benefits. You can thank a variety of outdoor stimuli –– like the smell of flowers or the sight of bright green trees –– for the brain-boosting benefits. So try to take your breaks outside when possible.

If you live or work in an urban area, look for a park where you can exercise or meditate to clear mental clutter and refocus. And if that's not possible, consider adding some greenery to your workspace. According to a 2014 study, doing so could improve concentration, productivity, and work satisfaction.

8. Practice mindfulness

Mindfulness is a great way to stay focused on the present moment. It involves observing your thoughts, feelings, and environment without judgment. And it's been shown to lower stress, improve working memory, and increase awareness.

For example, when beginners did a 10-minute meditation session, they had better concentration than those who did not. Plus, there are several ways to practice mindfulness with or without meditation. Examples include mindful walking, yoga, and controlled breathing exercises.

9. Exercise regularly

Staying active has plenty of benefits, many of which go beyond weight loss. In addition to improving heart health and boosting your mood, regular exercise could sharpen your concentration.

Research suggests that it might be easier for active children, teens, and adults to focus. And a study found that aerobic exercise and a healthy diet may help adults prevent age-related cognitive decline. The researchers explained that active adults have been shown to have better cognitive flexibility. Cognitive flexibility allows you to change perspective, focus your attention, and process information.

Adults should aim for moderate 30-minute cardio workouts 5 days a week. There are numerous choices when it comes to heart-pumping aerobics. Examples include:

• Power walking

• Hiking

• Running

• Swimming

• Cycling

• Kickboxing

• Rowing

10. Train your brain

You know your body needs exercise, but what about your brain? It turns out that "exercising" your brain with certain games and activities can improve your concentration.

And you might not have to spend too much time on it. One study found that doing 15 minutes of brain training 5 days a week may sharpen your cognitive skills. This includes concentration, problem-solving, and memory tasks. Participants who incorporated various activities had even better results than those who focused on one training method.

Brain-training activities might include:

• Jigsaw puzzles

• Crossword puzzles

• Chess

• Bridge

• Sudoku

• Scrabble

11. Eat a healthy diet

A balanced diet supports your physical health and mental well-being. Certain foods –– such as leafy greens and fatty fish –– may be especially good for your brain. No single ingredient can improve focus all on its own. But sticking to a well-rounded diet has been linked to better brain health.

Consider these nutrition tips to power your body and mind:

• Eat foods high in omega-3 fatty acids, such as nuts, seeds, and oily fish.

• Get lots of fruit and leafy green vegetables like blueberries, kale, and spinach.

• Don't forget your fiber from beans, oats, and whole grains.

• Try not to skip meals.

• Start your day with a healthy breakfast.

• Stay hydrated, especially before and after exercise.

• Avoid ultra-processed foods –– such as deli meat, ice cream, and sugary breakfast cereals –– as much as possible.

• Limit foods high in saturated fat and added sugar, including chips, cookies, and cakes.

12. Have a little caffeine

A little caffeine in the morning might do more than boost your energy. Studies show that low to moderate amounts of caffeine may improve your ability to focus. It's also been linked to better short-term memory, less mental fatigue, and enhanced problem-solving skills.

That's not just good news for coffee drinkers. There are several sources of caffeine. An 8 oz cup of green tea, for example, has about half as much caffeine as a cup of coffee. According to a review, green tea might boost cognitive function, including working memory and attention.

But remember that moderation is key. And everyone responds to caffeine differently. So cut back or ditch the caffeine if you start having jitters, headaches, or trouble sleeping.

13. Get more sleep

Your brain uses sleep like your phone uses an electric cord to power up and recharge. And you need adequate sleep to function at 100%. So it's no wonder researchers have established a link between a lack of sleep and poor memory and concentration.

To get a good night's sleep, which is 7 to 9 hours for adults, try these sleep hygiene tips:

• Get sunlight during the day.

• Try to go to bed at the same time every night.

• Create a nighttime routine with relaxing activities such as reading, deep breathing, or calming yoga poses.

• Cut caffeine at least 6 hours before you hit the hay.

• Avoid alcohol, big meals, and vigorous exercise too close to bedtime.

• Put away electronics 1 hour before bed.

What can cause you to lose focus?

Everyone gets sidetracked sometimes. But several factors can make it especially difficult to concentrate. Just a few examples include:

• Age-related changes in the brain

• Hormonal changes that occur during pregnancy and menopause

• Mental health conditions, such as attention deficit-hyperactivity disorder, anxiety, and depression

• Certain medical conditions, such as hypothyroidism, dementia, and multiple sclerosis to name a few

• Alcohol

• Lifestyle factors like stress, poor diet, and lack of sleep

The bottom line

Having trouble staying focused makes it hard to complete tasks and achieve your goals. But, eliminating distractions, practicing mindfulness, and trying other science-backed solutions can help sharpen your focus and improve your concentration. If your problems focusing persist, mention it to your healthcare provider. They can offer additional resources or treatment options.

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