On a daily basis, our mind is occupied with a thousand thoughts. Work, family, and our various responsibilities are always in the corner of our heads. However, it is essential to know how to cut yourself off from our thoughts when it comes to concentrating on a task at hand.
During exam study periods or writing company reports, it is very easy to deconcentrate and then daydream for a moment without really managing to refocus. To stay focused longer, it is important to know how to get focused and maintain an optimal level of concentration.
What is focus?
Focus is the ability to concentrate and is a complex skill to acquire. If you want to improve your attention and focus, find out where your weaknesses are. For example, your focus problems may be related to insufficient or inappropriate motivation, a distracting environment, a tired body, or an uncomfortable position with parasitic thoughts.
Do not go for more speed in the things you do, but go for doing the right things.
There are two popular definitions of focus.
- Focus means that you will do less (different things) in your life. You focus on one or a few projects or goals.
- Focus also means that on a smaller level – when doing a single task – you are not distracted, for example, by colleagues, telephones, or social media.
Do you want to stay focused for as long as necessary for your daily tasks? What if I told you that it is possible to achieve it, in less than 30 minutes and without having to motivate yourself always… Just by making a very small effort?
Our bad habits are numerous and lead us hard: being multitasking, always hanging out on the net, jumping from one task to another without having finished the first one, etc. And even if you miraculously concentrate, all you need is a pop-up, cell phone ringtone, or Facebook notification to ruin your efforts instantly.
How can you get more focused? The most important tips
Whether it is fatigue, distractions, or even lack of motivation, our ability to concentrate slows down our productivity and can jeopardize our chances of success. Here are 11 tips that scientists put forward to stay focused on.
Tip 1 – Choose one or a few goals, never more than 4
Minimize the optical ballast of doing so many times at once. This makes it easier for you to work concentrated. Reduce the tasks to less than four to make it easy for you to focus. Remove everything you don’t need for your task from your desk. All programs that could distract you are closed on your computer, and your desktop is tidy.
There is a ball on a soccer field. Can you shoot the ball in both goals of the field with one kick?
– Michael Pilarczyk
The clarity also applies to your planning and organizational tools. Can you work with it effectively? You have your way of working, and you know what you can do best with. For example, the design has to be clear, minimalistic, and appealing in terms of color. For specific tasks, I prefer to use paper, pen, or a pinboard rather than a program on the PC. How is it with you?
Do not keep 10 balls in the air. Don’t be pulled 10 directions. Don’t be overwhelmed – be focused.
Focus and get good at one thing. Some seem to be good at many things, but they have also built up those skills one by one.
A computer science professor says that reporting everything you need to do will help you focus on the tasks ahead. Get into the habit of working with “to do”: write down everything you need to do in your day or during your week and tick off what you have already achieved!
Tip 2 – Choose a critical task that you will do every day (‘The One Thing’)
It is essential to focus on “that one task at a time.” Concentration is a skill that takes a lot of time and effort to develop. By having a single task broken down into a series of small actions related to your current goal, you will be able to stay focused more easily than by having a vague idea of ​​what you want to do.
If an empire consists of 100,000 building blocks, make sure that you structurally lay the right building blocks until you have your own empire. We are too hunted and looking for short-term results and distractions, but we don’t build anything.
– Eelco de Boer
Create your sequence of actions that take less than 5 minutes to complete, then attach them to your other habits. For example, if you want to find some ideas for your future book to be published: write down an idea/paragraph on a notebook before eating each breakfast. Or, if you want to advance a project/assignment, start by re-reading what you have to do, immediately after returning from work. The interest here is to tie your task to achieve on something you already do (lunch / brush your teeth / come home from work), this will help you integrate them naturally into your daily routine.
Choose your ‘one thing’ and do it every day.
Choosing certain hours to perform specific tasks reduces your decision-making and therefore leaves more room for you to concentrate.
Steve Jobs was just as proud of the projects he didn’t start as the projects he did start.
Tip 3 – Success is like a marathon: stick to your choice while the rest drop out not a sprint
Focus=Achievement. Whatever you plan to do, stick to it until you accomplish. Institute doing the most important work first. Plan what has high added value. Write, create first. If you spend your days working on the important things first, then the other little things will find their places throughout the day.
On the other hand, if you do the little things, you will never be able to bring in this block of time necessary for important work.
Create an environment that keeps you focused on what’s important. What will best boost your productivity is your environment: “your ecosystem.” If you want to take control of your life, you have to create an ecosystem that stimulates you. Today, there is too much temptation: watch TV, go out, chat, radio, Youtube, Facebook…
We have to create an environment that helps us stay focused on the essentials.
If you do not create an environment conducive to healthy activities, doing what you need to do, then you will not be able to achieve what you are looking for. It’s just the way it works. We are creatures susceptible to distractions, always looking for a distraction. So, unless you configure your environment so as not to be disturbed, you will still be interrupted. Interruptions will always try to intrude, so be careful.
Tip 4 – Feel free to use aids to keep your brain focused
Social networks, emails, and countless other distractions struggle for our attention in our everyday lives. It is often difficult to concentrate on a single task. Fortunately, apps like ‘Freedom’ that block all distracting sites can help us focus, organize our tasks, and get the most out of our time.
Apps for blocking social networks, websites, and emails are also there. Do you know that? You grab your smartphone or open your browser and click on Facebook, Instagram, or Twitter for hundreds of time every day. The ingenious inventors of these social networks have deliberately designed their apps to be addictive. And sometimes, it is useful to have the help that limits this addiction.
Tip 5 – useful apps and programs to help you be focused on.
More concentration and productivity when working and, above all, an end to unsuccessful procrastination! With this selection of apps and programs, you can sustainably increase your focus and master self-distraction.
1. Focus to-do
Focus to-do is the procrastination killer! The app uses the so-called “Pomodoro tactic” and is like a timer that runs down from 25 minutes in which you study or write on some work; then, there is a 5-minute break. The intervals can also be divided; pauses can be skipped or extended, depending on personal preference. This way, you stay focused and can better save what you have learned during the breaks. The Pro version also includes diagrams and a calendar in which tasks and learning topics can be entered. It is available for iOS and Android, free of charge, in-app purchases possible
2. Pocket
Pocket is the perfect tool for procrastinating and staying focused! Only this time, the less important things are put on hold. The way it works is simple: install in the browser and on a smartphone, see an interesting blog article and resist the temptation to read it immediately during the focus time and press a small icon in the browser bar instead. The exciting article is simply saved as a bookmark and can be called up later. It is available for iOS and Android, free of charge, in-app purchases possible.
3. Asana
Asana is your new productivity center in the browser. The tool is suitable for both individuals and a learning group. In no time at all, you create your various projects and insert the tasks there, name the person responsible and enter a due date. The chic and above all, clear design may make your university projects just a little less annoying, but more structured and results-oriented! All essential functions are free.
4. TomatoTimer
In the 1980s, the Italian Francesco Cirillo developed the Pomodoro principle, the basic idea of ​​which is based on intellectual flexibility. The essence: frequent breaks increase productivity. This timer is available either as a browser app or as a program for the computer. You also set your time units here, let the timer run down and take a short break after the concentration phase. You can also specify how many time the units you want to complete each day. TomatoTimer is free.
5. Read Me!
This app is designed to help you increase your reading speed by and staying focused. A variety of exercises lets you recognize words and numbers faster, improve your concentration, and broaden your range of vision. The ideal app for all literary courses! It is available on both iOS and Android.
6. Lumosity
Supposedly developed by neuroscientists, the app uses so-called mini-games to improve your concentration, memory, and your speed of thinking and is also said to increase your problem-solving potential. Also, a training program tailored to you personally will be created.
Tip 6 – Keep your phone away from you
Experts believe that every time we change tasks to answer a call, respond to a friend’s message on Facebook and then look at your emails, a little of our attention remains on the duty we just stopped. You should cut all the notifications that could disturb you during your work session. Only take care of your essential task by trying to eliminate all sources of noise that could disrupt or distract you. If things do occupy your mind, you write them down. Transferring your thoughts to writing will free your mind
Richard Branson’s phone is never around. We spend about 5 hours a day on our smartphone and / or social media and / or TV. That’s 76 full days a year. If it’s up to me, it’s nothing but wasting your life..
You cannot outsource or delegate everything. So you need space for your tasks. Make sure that you are not interrupted in your “deep work” phases and can work undisturbed. Create your own “flight mode”. This is especially true for projects in which you have to think strategically and be creative, always retire to a quiet place. However, at least set up a calm hour in which all unnecessary programs on the computer are switched off, your cell phone is silent and out of sight, and your colleagues know. Use your natural authority and clearly define yourself. A “no” to others is always a “yes” to you and your productivity.
Tip 6 – Pause or take enough breaks!
To relax our mind and to decompress, we need to take regular breaks. Our brain needs moments of relaxation to be able to refocus on the work at hand. If you feel that your mind tends to think of something else, take a break. Do some breathing exercises to relax.
In one study, 84 subjects were asked to complete a task on a computer for one hour. Those who benefited from two breaks performed better than those who did not. We recommend that you completely separate from your work after leaving your workplace and until you return to it. Research shows that the less you focus on a problem, the more you will succeed in solving it, rather than staying focused on how to solve it.
Adequate breaks serve to replenish your energy storage. You get other thoughts while your subconscious can process your past performance. Successful companies like Google, Tesla, and Daimler understand how important breaks are for employee productivity and even offer them sleeping quarters.
Tips for your break
- Change the location in between. Get up from the desk and take a walk.
- Use power napping. It is another way to switch off mentally. You allow your head a break of a maximum of 20 minutes.
- Exercise – your body stores stress hormones and unused energy that can only be broken down by exercise. Balance yourself by doing sports or taking a walk during lunch break. You can get more tips for more exercise here.
- Treat yourself to a round of progressive muscle relaxation in your office. This technique can be ideally integrated into everyday life and ensures effective relaxation in a short time.
Tip 7 – Write down your goal as this will program your subconscious mind to focus
By noting down what you need to do, you prepare your mind on the expectations. Our brain is not “multitasking”, so it is important to know how to organize and plan our work. For each activity, we set a precise completion time. Our concentration will thus be more stable if a deadline is set. We prioritize the tasks to be accomplished, and we plan our revisions for more efficiency. Of course, we prefer a calm and peaceful place to avoid distractions. Organizing your work time also means organizing your work plan. Our space must be clean and tidy.
Tip 8 – Choose one target group (for the entrepreneurs among us)
Your performance is directly linked to your energy level. It is natural for your performance curve to decrease over the day. You are more awake in the morning than in the early afternoon. For example, my low level is between 3 p.m. and 4 p.m. I tried to work against it for a long time – it makes no sense. Also, concentrated work requires a lot of energy. The more energy my projects devour, the more I feel this in my performance curve. Get to know your performance curve and use it for you by putting tasks that require a lot of concentration into your daily high.
Tip 9 – Experience the power of focus literally: do this experiment
This simple trick can help you stay focused.
- Place your stretched arm with your palms up on one of another’s shoulders while standing directly in front of the other.
- The other may try to lower your arm. You resist this based on muscle strength.
- Have the other person do this again, but this time resist this while visualizing a steel bar running through your arm and even attached to the walls.
You have just used your focus to get stronger.
Successful artists, scientists, and other great personalities have made it so far because they could concentrate on the essentials. They have created routines through which they can exploit their full spiritual potential. How it is done is certainly a question of type. It is only essential that you find your structure with a fixed routine to be concentrated:
- Set your daily schedule in advance.
- Set priorities and create structure.
- Plan time for “deep work” phases.
- Determine where and how long these phases are and make them routine.
- Prevent any distractions in advance.
- Equip your surroundings with the bare essentials (coffee/tea, working materials, cell phone, etc.)
If you manage to concentrate fully on your task in the here and now and simply let the thoughts of tomorrow’s project pass by, you can create an ultimate flow experience. This will significantly increase your effectiveness. As with any good training plan, repetition and intensity are essential. Through regular concentration exercises, you will learn to draw your attention. That means you control your thoughts and your focus. With techniques like meditation, autogenic training, and progressive muscle relaxation, you can improve your concentration step by step.
Tip 10 – Say no to anything that doesn’t contribute to your immediate goals
I don’t negotiate with myself. I just do what’s right for me. I have high standards and I’m not going to waste my time discussing with my ego.
– Tony Robbins
You need to find out what is wasting your time and eliminate all unnecessary activities. Rather than juggling several things at once, focus intensely on a given task. Start with the one that requires the most concentration and give it your full attention. Make a precise list of the results to be achieved without fail, define the actions to be taken to achieve these results and do not deviate under any pretext from the path you have traced. Studies show that thoughts related to a project you were dealing with just before, the residue of attention, pollute your mental space, so the less you flutter during the day, the better. If this is not possible, try to coordinate and group the tasks. For example, if you know that you are going to be randomly cut off by various phone calls, get down to tasks that can be interrupted at any time.
Tip 11 – Create an after-work ritual
Is your to-do list so long, that you could extend it almost every day? However, everyone knows that an extension requires the players to perform at their best. This can be avoided at all costs. It is the same with you and your productivity. Set specific times in advance when you want to finish work. Draw a clear line at the end of your working day and let your day review pass.
- What did you do
- What was your highlight?
- What tasks are left open?
- Where is there a need for optimization?
- What were your successes?
This daily reflection, such as with a success journal, helps you to optimize your performance and to conclude mentally with the day. So that you remain committed and establish a routine, it makes sense to combine this process with a ritual. A well-deserved after-work whiskey or around on the massage chair, depending on your preference, there is undoubtedly something suitable.
Final Thought
Staying focused is not rocket science; however, one needs to train the mind. Put all aspects together for you and go into implementation: “execution is king”! Ask yourself: What can I have I achieved today. Your body and mind are like a modern high-performance computer. With the correct operation, you will fully utilize your entire resources and capacities.
