Boost Your Concentration and Focus with these 5 Tips!
- melody3607
- 3 days ago
- 5 min read
If you are like me, it's hard to stay focused on tasks that don't immediately capture your interest. Call it ADHD, or neurodivergence... our brains just don't work the same as others who CAN do a task just because it's important. Distractions seem to be everywhere. But there are things you can do to improve your focus, did you know that?! I learned these recently and am here to share them with you now! Here are five straightforward yet effective tips to help you enhance your focus, allowing you to work more efficiently and achieve your goals.
1. Create a Dedicated Space for Concentration
Setting up a focused workspace can dramatically improve your ability to concentrate. Keep things you'll need within easy reach. For me, I have a desk in a sunny spot. Plenty of pens, paper, post-it notes, and coasters for everything I need. The less I have to get up, the less I will be distracted.
Keep this space as tidy and free of unnecessary items as possible. I don't actually do this, but I have a laundry basket I can put everything I don't want to look at while I'm working into, and take care of it after I'm finished. I'm talking about that doom pile you never fully sort, or the chair wardrobe of half-clean items you aren't hanging back up. Put it somewhere out of sight! Here we are aiming for a clean environment to allow your mind to settle on one task. Research shows that a clutter-free workspace can improve productivity by up to 30%. Reducing distractions really works!
Use a physical cue here to help you remember to do tasks. Keep your work area in plain sight, and have a place to tack up post-its or a check list. When you think of a task that needs done, write it on a sticky note and put it in this space, so it's there when you are working next. By reserving this space for work, you send a clear signal to your mind that it's time to concentrate and focus.
2. Get ready to concentrate
Set yourself up for success. Many people with ADHD find large tasks daunting. But once we get started, things flow much easier. This tip is to position your body into a "Concentration" pose. Think elbows on a table, leaned over a book or tablet working. Or whatever it is for you! By strategically setting yourself up to concentrate from the outset, you are reducing another barrier to getting things accomplished!
Keep things you need within easy reach. This means keeping the items you need in that area. Unpack your backpack here, or keep it on the chair.
Keep a fidget or two in this space so you can keep your hands busy if you need to. As I said before, the less you have to move out of this space, the less you will be distracted.
Think of how you can make these tasks easier or more interesting.. a little bit of planning really does go a long way.
3. Use cues to your advantage
"Chunking" big projects into smaller tasks is one trick to increasing productivity that works. Think of it as using an outline for writing a paper. There are a few distinct sections. If this doesn't help you to start, break it down into smaller bites. If I have to write a paper, the smallest task may be "Open google docs and type one sentence". If I have to do my laundry, the smallest task may be "Carry dirty basket to the laundry room". If you need further motivation to get going, try the "only 5 minutes" challenge. Do the task for only 5 minutes and then you have permission (from yourself) to move on to another thing.
Some business experts out there will say "eat the frog" meaning do your hardest task first, but that has almost never worked for me. And I'm not alone in that, there is a ton of research that backs up starting with the easiest task! By completing smaller, easier tasks, we at least get started. And that generates a helpful feeling of productivity. Just by checking off a few tasks, you increase your motivation to keep going by 25%. You can even combine this with the "Only 5 Minutes" one and you'll be surprised how far you can get in a few minutes.
The Pomodoro Technique can also help you stay on task. This is 25 minutes of work, then a 5 minute break, and repeat. Use an external cue like a visual timer or an alarm clock to keep time for yourself. Use an accountability cue like a body double or a check in for even stronger limits. Body doubling is when you work in tandem with someone else, virtually or in person. I work in one room, my partner in the next room. I text another support person with my updates as I progress (the check in).
Gamification has become really popular in recent years. Turning boring tasks into a challenge (e.g., racing against a timer, using an app that rewards progress) makes the task more interesting for your brain, and therefore more likely to get the necessary attention, focus, and concentration.
Consider using apps or browser extensions that block distracting websites during work hours. Set specific times for breaks to check your phone, helping maintain your workflow without constant interruptions.
4. Take regular breaks to avoid burnout
Using the Pomodoro method, you'll already be taking breaks. But if you feel too restricted by that, try time blocking. For example, from 1-2 I will check my messages & emails and from 2-3 I will take a movement break. This helps get away from the shame caused by procrastinating or starting a difficult task late. I know I need to move around after I sit and check emails for an hour, and it gives me another incentive to complete the task. That way, if I don't start on time, oh well. And if I finish early, free time!
Regular stretching, if you sit at a desk all day, is especially helpful to get blood flowing again. Take 5 min movement breaks at the top of the hour and you'll feel less stiff at the end of your day.
Alternatively, if your work is cognitively dense you may benefit more from mind breaks. Take the 5 min on the hour to engage in a mindfulness activity. This has well-researched benefits. A small break in the day, where you close your eyes and focus on your breath, has the same benefits cognitively as a nap. Try it out!
5. The Good Enough mindset
These tips are to maximize your productivity. As a recovering perfectionist, I recognize the trap of believing I can hack my way through life. I cannot. You cannot. Learning is a process that builds upon itself. Please remember you are not your productivity. You are worth more than you could ever make, do, accomplish, buy, etc. You will not be the pinnacle of productivity every day. Take the wins when they come. I don't strive for perfection - it's unrealistic and sets me up for burnout. I strive for Good Enough. Engaging in this sort of realistic goal setting helps me remember that my ultimate goal is a long and happy life. I need balance to get there, and that requires a "done is better than not" attitude.
Additionally, your ability to concentrate is closely connected to your overall health. Good self-care is the foundation to your focus and cognitive performance. Eat regularly, get plenty of rest, drink lots of water, and engage in movement that feels good at least once a day.
Bringing It All Together
I hope you were able to find something in here to start using immediately. Bookmark it for later, or save it to a note in your phone for easy reference. The more tools at your disposal, the more confident you can be. You got this!
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