If You're Struggling to Focus, Try This...

It’s harder than ever to focus. If you’ve spent all day bouncing between tasks, distracted by your phone, or procrastinating on something important, you’re not alone. In fact, focus has become one of the most searched topics online. Last year, "How to improve focus and concentration." was searched by more than 10 million people worldwide. It's clear that many of us are struggling to stay focused in a world full of distractions.

When your daily to-do list is two pages long, multitasking feels like the only way to get it all done. But what if I told you that multitasking is actually making us less productive? Not only that, it’s also draining your energy.

Why It’s Harder Than Ever to Focus.

Let’s start by acknowledging the obvious: we’re living in a constant state of distraction. From notifications, emails, whatsapps, dm’s. There are so many things competing for our attention. Each time we scroll through our social media newsfeed or receive a new message, our brains are flooded with dopamine, creating a cycle of quick reward and short-term satisfaction. The result? We get used to cognitive-shuffling from one task to the next, and focusing on anything for long periods becomes a struggle.

Research has shown that the average person now has an attention span of about eight seconds; that’s shorter than a goldfish. Yikes! It’s no wonder that most of us feel like our brains are melting. But what can we do about it? Well, sometimes the simple things are the most effective.

Fundamentals That Help You Focus

Let’s start with the basics. I know you’ve heard it a million times, but that’s because it’s true! Overall wellness habits are the foundation of everything, including your ability to focus.

1. Sleep
   If you’re not getting enough sleep, your brain simply isn’t going to work at full capacity. Studies show that sleep deprivation affects cognitive function, memory, decision-making as well as our ability to focus. Aim for 7–9 hours of quality sleep each night, and try to wake up at the same time everyday. Our brains and bodies benefit from routine and repetition. Get serious about sleep and you’ll see a big difference in your ability to focus aka get shit done!

2. Hydration
   You might not be surprised to learn that dehydration can negatively impact your ability to think clearly and concentrate. If you’ve done a sweaty gym workout or you’re slightly hungover then re-hydrating is essential. Buy a fancy Stanley cup if you must! Whatever it takes to remind you to drink more water. Our brains are about 75% water, so staying hydrated is crucial for mental clarity and focus. If you're feeling foggy or sluggish, make sure you’re drinking more water than coffee.

3. Coffee, but Not Too Much
   Speaking of coffee, while a morning cup may give you a temporary energy boost, too much caffeine can leave you feeling jittery and wired. I’m not saying you need to quit coffee, there’s a lot of research to support the overall health benefits, but try limiting your intake to one or two cups a day, and avoid it after midday. If you really want a coffee in the afternoon, go for decaf.

4. Taking Screen Breaks
   Constantly staring at a screen can drain your brain power as well your energy and mood. The next time you feel your attention slipping, take a quick 10-minute break and step outside for a power walk. Movement creates energy by getting your heart rate up and increasing your breathing rate. If I’ve got a day of desk time and virtual meetings, I always schedule the meeting for 50 minutes instead of an hour. Give it a try, a short break can give you an energy boost and help you refocus.

These wellness basics are the fundamentals, but if you’re already nailing those, consider the following …

Single Tasking

Multitasking is a myth. We’ve all been told that juggling multiple tasks at once is the way to be productive. But research shows that multitasking actually reduces your productivity because you’re constantly task-switching, which takes more time and energy.

Single tasking, on the other hand, allows you to fully engage with one thing at a time. When you give your full attention to one task, you complete it faster and more effectively. If you're struggling with focus, try adopting the "single task" approach. Leave your phone in another room, close unnecessary tabs, and commit to focusing on one thing at a time.

Train Your Brain to Stop Task Switching

If you’ve been constantly switching between tasks, your brain has become used to the short bursts of dopamine that come from each new distraction and so now it’s even harder for you to concentrate on longer tasks. That habit of instant gratification is hard to break, it takes intentional practice. Here’s what you need to do…

1. Plan Your Time
   Create a schedule and then stick to it as though your life depends on it. It might sound obvious but being your own boss or even just being an adult means there’s nobody keeping you on track. You have to become accountable to yourself. Start off with 30 minute blocks for 2 to 3 hours per day. The more you practice this, the more your brain will get used to working without distractions.
   

2. Create a Ideal Space To Work
   Remove anything that could interrupt your flow. The fewer distractions you have, the easier it is for your brain to stay engaged. Declutter your workspace so it feels calm and it’s not too visually stimulating.
   *Also as someone who is easily distracted by sound, I always have a pair of noise canceling headphones with me. If I’m working in a cafe, hotel or airport, I wear them to block out background sound.
   

3. Try Adaptogens
   Adaptogens are natural substances that help your body adapt to stress and support overall well-being. Lion's mane, for example, is known for promoting cognitive function and mental clarity. Ashwagandha can help to reduce stress levels which indirectly supports our ability to focus by calming the mind. Personally I like DIRTEA lion’s mane blend coffee, and I notice a difference when I start my day with this instead of regular coffee.

Reclaim Your Focus

Focus isn’t about willpower, and it’s not an ability that you either have or don’t. It’s possible to create the ideal routine and environment for your brain to function. It’s not easy, and it takes time to break old habits, but by practicing these basics you should notice a significant improvement in your ability to concentrate and remain focused.

Focus is not a superpower, it is a skill, and like any skill, it just takes deliberate practice to get better.

Thanks for reading!

Adrienne x