Trouble Focusing? Use These Tips to Avoid Distractions!

Sara Chille
Trouble Focusing? Use These Tips to Avoid Distractions!

Do you have days where it feels more difficult than others to stay focused on your tasks? Well, there are many reasons why this may be. Some distractions may be obvious, while with others, you may not even realize they are disrupting your concentration. Learning how to stay focused and identify your distractors will help you stay on track toward reaching your goals. 

Social Media Distractions

It’s difficult to remember a time when there wasn't social media. Being able to communicate with anyone anywhere in the world, watch endless videos with a click of a button, and know what someone is doing at any minute of the day. Because of that, social media can be very distracting. With all the entertainment platforms out there, it is easy to get drawn in and distracted. 

Social media can interfere with your work productivity, personal life, and your mental health. Think about it. How many times a day does your phone vibrate from a notification? Whether it’s an Instagram DM, Snapchat, or a Facebook message, the notifications seem to be constant. And when we should be focusing on our work tasks, our eyes never fail to wonder with curiosity about our screens when they light up. Even when our phones are silent they can compromise our ability to focus on our tasks. 

Environmental Factors

Is it too loud in your workspace with people talking or phones ringing? When was the last time you cleaned your workspace of clutter? Maybe it’s too hot or too cold or your chair is not supportive. All of these factors can affect your level of focus throughout the day. Some research has shown that it can take anywhere from 10 -18 minutes to regain focus after being distracted. With that being said, it may be time to elevate your environment and make some adjustments to prevent any unwanted distractions.

External Stimuli

There are endless external triggers that steal our focus during the day. Many of which are just so interesting that we can’t help but engage in them. Social media, the latest news articles, and advertisements for that new Netflix show that is streaming. How are you supposed to focus on your team meeting when all of these distractions are popping up at once?

There are browser extensions such as StayFocusd and Adblocker, that you can download to your devices that block unwanted ads or websites. You can also put time limits on selected websites. When your time limit is up, a message will pop on your screen saying “Shouldn’t you be working?” as a reminder to redirect your focus. 

Stress and Anxiety

Stress and anxiety can be harmful to your health in many ways, and sure enough, they can also interfere with your focus. Have you ever tried to have a conversation with a friend but you had a big presentation due the next day and all you can think about is how important it is for you to do well? It’s difficult to give your friend your full undivided attention when all you can think about is going home and practicing your speech. 

Short-term stress may help you get a task done when working on a deadline. Although, chronic stress can have opposite effects and can take a toll on your overall brain health. Studies have associated chronic stress with negatively affecting the learning and memory functioning of the brain. Prolonged stress can also cause fatigue, depression, suppressed immune function, and increased risk of disease. 

Poor Sleep

Your brain needs adequate sleep to carry out sufficient cognitive functions. If you are not getting enough sleep, your brain's ability to think, concentrate and focus is compromised. Lack of sleep directly affects the hippocampus, which is the learning and memory function of the brain. When you are sleep-deprived, your ability to remember new information is impaired as well as your ability to focus.

How Can I Improve my focus?

Now you might be thinking, what can I do to improve my focus? You are feeling extra stressed or didn’t sleep well the night before and need a little pick me up. There are many things you can do to ensure that you are sharp and have full concentration when tackling your to-do list. 

Eat Right

Consuming a nutritious diet is extremely important for mental clarity and focus. Overconsumption of processed foods, sugar, and alcohol can make you feel fatigued and sluggish. Focus on eating healthy fats, high-quality protein, and whole foods. 

  • A diet rich in healthy fats is essential for optimal cognitive function. Omega-3 fatty acids, specifically docosahexaenoic acid (DHA), contribute to optimal brain health. Some of the best sources of omega-3 DHA are walnuts, chia seeds, tuna, salmon, sardines, and herring. Substitute meat for fish at least 2x per week for an adequate dose. If you’re not a big fish eater you may consider taking fish oil which is a popular over-the-counter supplement that extracts healthy fats from fatty fish. 
  • Amino acids, found in protein-rich foods, are important for proper brain function. Amino acids tyrosine and tryptophan, in particular aid in the formation of neurotransmitters directly related to adequate processes of the brain. Tryptophan is a precursor for producing serotonin, our feel-good hormone. Tyrosine is the precursor for norepinephrine, dopamine, and epinephrine. Opt for high-quality protein such as grass-fed meat, poultry, eggs, and seafood.
  • Berries - especially blueberries, blackberries, cherries, and raspberries - are high in the flavonoid, anthocyanin, which is a powerful antioxidant that may support a healthy brain. You can make an antioxidant-rich mixed berry smoothie with chia seeds and some greens to kick start your day!

Practice Mindfulness

Training your brain to be more present through mindfulness practices has many benefits such as reducing stress and anxiety, increasing focus, and lessening negative thinking. There are many ways to practice mindfulness.

  • Body scan - periodically take some time to check in with your body. Close your eyes and begin to focus on one part of your body at a time. Start with your feet and work your way up to your head. Do you notice any sensations there? Maybe you notice that you are warm, or cold or feel a tingling sensation. Recognizing this allows you to bring your awareness inward.
  • Meditation- Try starting with a 10-15 minute meditation during the day on one of your breaks. Meditation is a great way to practice mindfulness and train your brain on how to stay focused throughout the day. There are many great apps for guided meditation such as Calm, Insight Timer, Headspace, iBreathe, Buddhify, and Breathe+. 

How Can I Avoid Distraction?

Focus on One Task at a Time

Trying to focus on too many tasks at once has been proven to negatively impact productivity. You may think multitasking is a quicker way to check things off your to-do list, but it has shown to decrease productivity, creativity and put stress on your brain. A study done at Stanford showed that those who are “heavy multitaskers” were not able to filter out the relevant from the irrelevant information when multiple outside sources of information were coming at them. 

Your brain can only focus on one task at a time and has difficulty shifting quickly from one area of focus to another. Bombarding your brain with multiple tasks at once puts on added stress and decreases your efficiency to complete the task. You can learn how to stay focused throughout the day by making a list of priorities and blocking out a designated time for each one. This will allow you the flexibility to do more things in a short amount of time. There are to-do list apps that can help you with this and stay organized. 

Try Noise Cancellation Headphones While Working

Do you have a roommate that loves to make their post-workout smoothie and runs the blender during your morning call? Now that many of us are working from home, it can be more difficult to avoid some external noise. Noise cancellation headphones can be a solution. They are great to have on hand whenever you need to block out some unwanted noise and regain focus. 

Set Achievable Goals For Yourself

Your goals should be SMART (specific, measurable, achievable, relevant, and time-bound). SMART goals are used to manage performance and help you stay on track. Making it clear as to exactly what you need to get done, how you are going to get there, and understanding the “why” will set you up for success. Deciding your end goal for a task will help you remember the importance of the task and direct your focus back. 

Track Your Progress

When you make progress on your goals, you remain focused on what it is you want to accomplish. You can track your progress by using a planner, an app on your phone, or a calendar on your computer. Refer back to the SMART goals that you made to track your progress and see how far you’ve come. Being able to look back will help you feel accomplished and give you the momentum to keep going. This also leaves little room for you to abandon your goals. 

Surround Yourself with Motivated People

What if you and a few of your coworkers made a pact to encourage each other to stay focused? You can block a time out of your schedules where you devote a period of the day to strictly work with no interruptions. Phones are off and out of sight, your email is closed and any t.v or background music silenced. Doing this with others will keep you accountable and more productive in the day. Also, your peers are often the ones experiencing similar challenges as you. So if you are struggling with staying focused, odds are they are too. When you tell someone else your goals and have that additional support, it will make it easier to stick with them.

Focus on Important Tasks First

You can divide your daily tasks into categories based on which are urgent and those that can be done at a later time. 

  • Immediate tasks - those that have to be completed today.
  • Important - what will help you reach your goals? These tasks still need to get done but can be completed later in the week.
  • Other tasks - If you have extra time in your day and can get to these. 

Tasks that you wrote down in the immediate category should be completed first since these are the most important. Knowing that your “immediate” list is checked off before completing your “other tasks”, will help lower your stress and take that additional weight off your shoulders throughout the day.

Take Baby Steps

Remember everything doesn’t have to be done all at once. Breaking larger tasks into smaller more manageable ones can improve your focus and the quality of the task. Say you have a big project due in a month. It can be discouraging to think about the big result and not know how you are going to get there.

Simplifying the overall project into several smaller tasks can be more achievable. One day will be choosing a topic, the next can be researching articles that support your topic, etc. This can be applied to smaller goals as well. For example, if want to drink a gallon of water a day, aim to drink 2 glasses (or 2 cups) of water every hour. Looking at the full gallon may seem overwhelming, but consuming one glass at a time is much more doable. Dividing your project into smaller ones can help give you a sense of accomplishment and progress you need to achieve your end goal. 

Take Breaks

This is probably the most important way to regain focus. Allowing yourself the time to step away from what you are doing and go for a walk, call a friend, or get something to eat will help boost your energy and sharpen your focus. Taking breaks also prevents burnout and increases mental clarity during the day. Have you ever looked up at the clock and 2 hours went by and you haven’t gotten up from your seat? It may be time for a break! Stand up, move your legs, get a snack, or take your dog out. You’ve been working hard. You deserve it!

  • 45/15 rule - You can alter this rule for what best fits you. 45/15 rule is breaking your hour into 45 minutes of productivity and a 15-minute break. Once you have determined what it is you want to accomplish for the day, divide those tasks into 45-minute increments allowing yourself a 15-minute break afterward. It may help to set an alarm. Try to be as detailed as possible when making your list for full productivity within that 45-minute cycle. Tip: Try a guided 15-minute meditation during a break with one of the apps!

Start Your Day Right

Do you reach for your phone first thing in the morning? Many of us sleep with our phones right next to our pillow and it becomes a habit to look at them the second we open our eyes. Next thing you know, you are scrolling through social media and you’re late for work! 

Try to avoid reaching for your phone unless absolutely necessary. Developing a healthy morning routine is critical to set you up for a successful day. Once you get up, open your blinds and let that natural light in. Sunlight first thing in the morning is beneficial for regulating your circadian rhythm and tells your body it is time to wake up. Spend the rest of the morning doing a 10-minute meditation, exercising, and making a balanced breakfast. 

It may be helpful to purchase an actual alarm clock instead of using your phone to avoid any distraction. 

Build Healthy Habits 

Breaking old habits can be challenging but are not impossible! There may be multiple changes you want to make to better your daily routine. Try to stick with one change at a time to avoid getting overwhelmed. Identifying your current habits and deciding what healthier ones you want to build in place of them is the first step. For example, maybe you want to exercise after work instead of sitting on the couch and watching t.v.

You can sign up for your favorite workout class at a nearby gym every Monday and Wednesday night. Finding a friend to go with can be fun and help keep you motivated. Remember, consistency is key. The more you practice a new habit, the easier it will become.

Make Daily To-Do Lists

Making lists for the day is a great reminder to make sure you complete what you need to get done. You can utilize sticky notes, a planner, or use the notes apps on your phone. Whatever is more comfortable and works best for you. Benefits of to-do lists vary but ideally they help with productivity and organization.

You can start by writing down 2-3 tasks that you want to accomplish for the day. They can be big such as developing a PowerPoint presentation for your meeting next week, or small like cleaning the dishes. Once you complete a task, cross it off and move on to the next. Physically crossing off finished tasks will make you feel like you are making progress and give you a sense of accomplishment. 

Use Caffeine to Your Advantage 

There is nothing like the smell of a fresh cup of coffee in the morning. That first sip may be exactly what you need to kickstart your day and feel more alert. This is because caffeine is a cognitive stimulant. It is highly potent and quickly absorbed in your bloodstream to give you that energy boost you may be looking for. Coffee can also stimulate neurotransmitter responses such as dopamine and serotonin that can help improve your mood and focus!

Get Enough Sleep

Sleep is medicine. When you are sleeping your body is healing. It regulates brain function by repairing and rejuvenating itself, making new, strong cells. It stabilizes our mood so we feel refreshed, and regulates hormone production. Establishing a nighttime routine can help you wind down so you get those 7-9 hours.

  • Remove your phone from the bedroom - it limits distractions and reduces blue light exposure which inhibits melatonin production and prevents you from falling asleep. Ideally, we want to mimic the natural light cycle of the sun by rising in the morning to natural light, and winding down as the sun goes down. This is more difficult to do now with electronics and overhead lighting. You can also try blue light blocking glasses to wear in the evening to decrease your blue light exposure. 
  • Create an adequate sleep environment - close your blinds or use room-darkening curtains to block any light from entering the room, reduce any noise or wear earplugs, and keep temperatures cool. Adequate temperatures may vary from person to person but a thermostat set to 60 - 67 degrees Fahrenheit is recommended for best comfort. 
  • Take a Magnesium supplement - magnesium glycinate is a highly bioavailable form of magnesium that can be taken before bed to promote calmness in the body and restful sleep. 

Keep Your Work and Your Personal Life Separate

Due to deadlines at school and demands at work, it is easy to prioritize your work schedule over your personal life. Not to mention, with many people now working from home, we no longer have that separation between our work and home environment.

Implementing your designated work hours and sticking to them is important. It is easy to get caught up and continue answering emails after dinner because you see them and may not think it is a big deal. Next thing you know, it’s 9 o’clock at night and you’re still working. If you find your work platforms to be too distracting, you can set time limits on them so you do not receive notifications after work hours.  

It is important to identify your personal boundaries and set them in place. Implementing a healthy work-life balance is essential for good mental health and lowering signs of physical stress. 

Keep Your Environment Work Focused

Identify a space in your home that is exclusively dedicated to working. Once you start working in multiple locations, your subconscious mind will be confused about whether you should be working or resting.

Making sure that you have everything you would need in an office space at your home workspace is important. It should also be an area that is solely yours and no one else is using. If someone moves something around or borrows something and forgets to put it back, for example, it can create an additional distraction. Setting those boundaries is important to stay focused. 

Bottom Line

It is almost inevitable that there will be distractions that pop up and make it difficult for you to stay focused. Knowing how to pinpoint what your distractions are, and understanding how to effectively manage them is key to learning how to stay focused. Many distractions are in your control such as implementing healthy habits and an adequate morning routine. While others like outside noise may not be. Whatever it is, there are ways to combat distractions so you can stay focused and ensure a productive day.