How to find your focus and derail distractions

Do you find yourself losing focus when you really need to get the job done? Here are 12 quick ways you can get back on track and tick off that to-do list in no time

CREDIT: This is an edited version of an article that originally appeared on Happiful

Here are 12 quick, simple and effective ways that you can improve your concentration, find your focus, and make being distracted a thing of the past.

Set up your space for success
Removing distractions from around you can help to create the right kind of environment to promote concentration and improve focus. Having a clean and clear desk not only helps you to find things more easily, but research shows that having clutter around you could be affecting your productivity. 

The same can be said when working from home. So clear off your desk and ensure you’ve got everything you’ll need to help set yourself up for success.

Get your priorities straight
Feeling overwhelmed or unsure where to start can lead to procrastination and being more easily distracted. To head this off at the pass, set yourself a short list of priorities you absolutely must get done today. This could be one bigger task you want to achieve throughout the day or a couple of smaller things you want to tick off by set times.

Pick one thing to focus on right now
Multitasking sounds great in theory but, in practice, it often results in lower productivity and trouble focusing. Go for quality over quantity: pick one task and give it your all.

Frequently interrupted by meetings or colleagues? Write notes for future-you
Being interrupted by colleagues can be a bigger distraction than we might realise. If you find yourself being disrupted by frequent interruptions, make a habit of writing down notes for yourself.

Ask your colleagues to give you 30 seconds to finish off what you are working on and write yourself a quick note to help signpost what you were working on, and what you were planning to do next.

Set boundaries with co-workers (and anyone who shares your space)
Having healthy boundaries isn’t just important for our personal relationships – it’s vital for our working relationships, too. 

Setting and communicating clear boundaries can help us to protect ourselves from overwhelm, guide others in the best ways of communicating with, and let them know what is and isn’t OK. 

Ditch the distractions
Identify your personal biggest distractions, and make a plan to eliminate them. This could mean logging out of social media, keeping your notifications on silent, or popping your phone into your desk drawer. 

If others are interrupting you, setting boundaries, blocking out quiet time in your calendar, or switching Slack to ‘do not disturb’ could be the answer.

Try the Pomodoro technique
The Pomodoro technique (also known as the Pomodoro method) is all about ditching multi-tasking for task-switching. If you find yourself struggling to sit and focus on a single task, this could be the answer for you.

Set a specific time on a timer – for example, 25 minutes to work on a presentation; this is how long you’ll focus on your task. Once your time is up, set a new timer for a five-minute break. This is your time to do whatever you want. 

Make a cuppa, check your email, or browse Facebook for a few minutes. Once your timer goes off, set another 25 minutes to work on the same task. Once you’ve done this cycle four times, take a longer 15 to 30-minute break.

Check in with yourself (physically)
Ensuring you’ve drunk enough water isn’t the only way to look after your physical health for better focus. Nutritional Therapist Claire Hargreaves, BSc Hons, explains more about foods that can help improve your concentration.

“The role of food in helping maintain optimal concentration and motivation is paramount.”

Sleep can also play a huge role in your overall ability to focus. When you don’t get enough sleep, or that sleep is poor quality, it can lead to fatigue, overwhelm, making poor food choices, and a number of physical and mental health issues. 

Check in with yourself (mentally)
When we’ve got too much on our to-do list or we’re trying to juggle too much, it can have a real knock-on effect on our overall sense of wellbeing. 

Working with a coach or counsellor can help you to identify new strategies to help you prioritise your workload, learn how to set healthy targets and boundaries, as well as how to manage feelings of stress, anxiety, and worry.

Get away from your screen
Having regular screen breaks can have a multitude of benefits. Stepping away from your computer can help you to re-centre yourself and feel more present in the moment. 

This, in turn, can help you to break away from unhelpful thought patterns that may be leaving you feeling distracted or overwhelmed, bringing you back into the moment, and allowing you to regain a sense of control.

Listen to music
Studies have shown that music can have a calming, therapeutic effect – when we pick the right kind. Sticking to lighter, more classical, instrumental or gentle music and nature sounds can help you to concentrate, while louder tunes or music with lyrics may prove to be more distracting.

Switch it up
If you’re still feeling stuck and focusing on the task at hand doesn’t seem possible, it could be a sign it’s time to switch tasks. Sometimes, we get stuck and giving ourselves something new to work on can help us to focus, get back in the zone, and reengage with work.