Don’t get me wrong, it’s great that most of us who work in adult get to make our own work schedules. If you’re like me though, maintaining your focus throughout the day can be challenging. There are all the usual distractions like social media, email and DMs. Plus, since many of us work from home, add in distractions like family, pets, and even house chores like laundry, cooking, dishes, and the occasional door-to-door salesperson who apparently can’t respect a “no soliciting” sign.
We also fight our own minds constantly. Work can be stressful and demanding. So many people are wanting your time when all you really want to do is nothing at all. If the bills are piling up, the to-do list getting long, the in-box getting full, then retreating to a good book, social media squabbles or even just a fun video game can seem quite compelling.
Just go take some time for yourself, there’s always tomorrow.
That thought is true in moderation, but when you find yourself thinking about it too often, there’s a price to pay. Maintaining consistent focus while working is often elusive, but it’s also vital to achieving our professional goals. If we’re off in fantasyland, you can bet our competitors are taking that time to grab an advantage. Not to mention the bills don’t take time off, and everything keeps getting more expensive.
Occasionally when I find my focus is poor and my productivity is suffering, it helps me to review some of the basics that can help me restore focus and get back on track. Here’s twelve focus-powering tactics you can consider committing to when you find yourself lost in the weeds:
- Set Clear Goals. Have you defined what you want to achieve in both the short term and long term? Are your goals achievable and measurable? Do they all have a path to getting done that you fully understand? If not, refining and narrowing your goals might be worthwhile – otherwise, just remind yourself at regular intervals what you’re trying to achieve and why.
- Break Down Tasks. Large goals can be overwhelming. Break them into smaller, manageable tasks and focus on completing these one at a time. Is there a pile of dishes in the sink and you dread the time it will take to get them all done? Start by loading half the dishwasher then take a break if you need it; as long as you consistently come back to make more progress, you’ll be moving in the right direction.
- Prioritize Tasks. Not all tasks are equally important. Identify what needs immediate attention and what can wait. This can help reduce feelings of being overwhelmed and improve focus on what’s most critical. Think about where you prioritize things like email, social media and other realities of online life that also can be a big distraction from other goals, then set aside specific times for these activities.
- Limit Distractions. Identify what commonly distracts you (e.g., phone notifications, social media, noisy environment) and take steps to minimize these. For instance, turn off notifications or create a dedicated quiet workspace. Utilize your phone or computer’s “Do Not Disturb” features to make sure others aren’t interrupting you while you work. Ask family and friends to respect your work hours.
- Use Time Management Techniques. Techniques like the Pomodoro Technique (work for 25 minutes, then take a 5-minute break) can help maintain focus by providing structured work and rest periods. The mind simply needs regular breaks from that work focus state, just make sure your breaks are short and you’re having no problems getting back to work when that short break is over.
- Practice Mindfulness and Meditation. These practices can improve your ability to concentrate and stay present. Even a few minutes a day can make a difference.
- Take Care of Your Health. Exercise, nutrition, and sleep have significant impacts on cognitive function and focus, and this is a common problem for people who work in adult – especially the sleep issue. Prioritize a regular physical activity, eat a balanced diet, and get adequate sleep every night. Do this for a month or two and you’ll notice a big improvement in your focus and overall well-being.
- Stay Organized. Keep your workspace and schedule organized. This reduces the mental clutter that can detract from focus. When your office or workspace is cluttered, your mind won’t feel relaxed even if you aren’t consciously thinking about the impact of the mess around you.
- Limit Multitasking. While it might seem efficient, multitasking can actually reduce productivity and focus. Try to concentrate on one task at a time. I know this isn’t easy to do in a world with so many distractions – plus, most of us have so many things we need to get done every day. Still, multitasking will typically damage the quality of your work and make it even harder for you to focus on important tasks.
- Learn Continuously. Sometimes a lack of focus can stem from a lack of engagement or interest, and committing to lifetime learning can be a big assist here. Learning new aspects related to your work or goals can reignite enthusiasm and focus. The good news here is there are all kinds of online learning platforms like Coursera where you can learn about topics that interest you, sometimes completely free of cost too.
- Seek Feedback and Support. Talking to peers, mentors, or a partner about your goals and struggles with focus can provide new perspectives and strategies. Weekly or bi-weekly therapy can also be a great tool for staying focused on your goals and not feeling alone in life, and if you have medical insurance there’s a good chance you can find mental health professionals that can help you.
- Adjust and Reflect. Be open to adjusting your strategies as you find what works best for you. Regularly reflect on your progress and what you’ve learned about your focus patterns. You might want to schedule a specific time at the end of each week where you review your progress, as well as time at the start of the week to remind yourself of your big picture goals.
Always remember though that improving focus is a personal journey; what works for one person might not work for another. It might require some experimentation to find the right combination of strategies that suit you, and you might even consider seeking medication to help if you have a condition like ADHD that’s complicating the process of achieving your goals.
If you continue to struggle with focus despite trying these strategies, it might be helpful to consult with a professional, such as a psychologist or counselor, who can offer personalized advice and support. A psychiatrist can prescribe medications that could be helpful, and a psychologist can help you hone your mental fortitude skills.
For most of us, the biggest challenge to achieving our life’s goals is simply our own minds.
