Improve Your Focus and Get More Done in Less Time

Focus isn’t just a skill, it’s a superpower.

Photo by Green Chameleon on Unsplash

Everyone has the same amount of hours in a day. Your ability to focus on one thing determines how efficiently you can use your time.

We all know that, but we still suck at it. But don’t worry — there are ways to improve your focus and get more done.

Before looking at the strategies, let’s see why you’re not able to focus:

• Distractions: Social media, phones, inner chatter, etc.
• Environment: Messy desk equals a messy mind.
• Lifestyle: Poor nutrition, lack of exercise, not getting enough sleep, etc.
• Lack of interest in the task
• Multitasking can make it difficult to focus on any one task.

Now that we’ve identified some of the reasons why you might be struggling to focus, let’s look at some strategies to help you stay focused.

1. Train your brain

Think of focus as a workout of any kind. Just like you can’t become healthy by watching videos, you can’t improve your focus by simply reading a book or watching a video. It requires practice and repetition to get better. You need to sit down to work and learn to ignore distractions.

But how long should you focus?

Andrew Huberman suggests that you can focus intensely for about 90 minutes in one session and your brain is done after that.

So start with a one-focused work session for 30 minutes per day and then gradually increase the sessions and time.

But make sure that you:

• Know what to work on
• Pick one thing at a time
• Avoid all kinds of distractions when working
• Let your brain relax after every session by taking a short break. During breaks, you can perform simple day-to-day tasks that don’t require you to focus.

Also, the first 5–10 minutes will be a warm-up for you to enter the flow state. So make sure you break past this mark.

2. Bulletproof your sleep

A workout session is only effective if you have slept adequately. Similarly, if you want to focus better, you must prioritize sleep.

Sleeping for at least 7 hours a day consistently can change your life.

Let’s see some ways to improve your sleep.

• Avoid caffeine after 2:00 p.m.
• Avoid bright screens (phone, TV, computer) for at least an hour before bed.
• Get some sunlight exposure for about 10–15 minutes once you wake up.
• Take a 20-minute walk after your last meal of the day.
• Keep the bedroom cool, dark, and quiet.

3. Master your nutrition

There is no denying that what we eat significantly impacts our energy levels and focus throughout the day.

Here are some tips to help you master your nutrition:

• Limit processed and sugary foods as they can cause a crash in energy levels and affect focus.
• Don’t stuff yourself with food in one sitting. Portion control is the key.
• Have caffeine in moderation, but make sure you cut your intake early in the day.
• Stay hydrated and aim for at least 3 liters of water each day.
• Try intermittent fasting if it suits your lifestyle. There is some evidence that suggests intermittent fasting can improve focus and cognitive function.

4. Organize your desk

Your ability to concentrate depends a lot on your environment.

Here are a few tips for organizing your desk to improve your focus:

• Keep only the essentials on your desk and get rid of all the unnecessary items.
• Keep your desk clean. Take a few minutes each day to clean up your desk.
• Make sure you have a comfortable chair and sufficient lighting.
• Organize your items on the desk into categories. This will make it easier to find things when you need them.

5. Other strategies

• Work when you are most productive. It can be late at night for some people and early in the morning for others.
• Add movement and exercise to your daily routine.
• Turn off notifications on your phone and computer.
• Practice meditation as it can help you clear your mind of distractions.
• Use the time-blocking technique.

Finally, remember that your ability to focus is like a muscle. The more you exercise it, the better it would develop. Don’t get discouraged if you struggle at first. Just keep practicing and you’ll see progress over time.

I hope it was useful for you. Let me know in the comments how you stay focused at work.