Focus can only occur when we have said yes to one option and no to all other options. In other words, elimination is a prerequisite for focus. As Tim Ferriss says, “What you don’t do determines what you can do.”
Of course, focus doesn’t require a permanent no, but it does require a present no. You always have the option to do something else later, but in the present moment focus requires that you only do one thing. Focus is the key to productivity because saying no to every other option unlocks your ability to accomplish the one thing that is left.
Now for the important question: What can we do to focus on the things that matter and ignore the things that don’t?
Focus doesn't get the respect it deserves in the business world. We hear a lot about motivation, stress, emotions, leadership, and team culture, but not much attention is paid to the role that focus plays in your ability to be productive. Well, I'm here to change all that.
Let's first start with what focus is. Simply put, focus involves the ability to pay attention to things that will help and avoid distractions that will hurt your work efforts. For example, to finish a report, you need to focus on the relevant information and analyses that will comprise the report. You must also avoid typical distractions such as emails, being hungry or tired, or the people around you.
Focus is so important because it is the gateway to all thinking: perception, memory, learning, reasoning, problem solving, and decision making. Without good focus, all aspects of your ability to think will suffer. Without focus, you won't be as effective in your work because if you're not concentrating on the right things or are distracted, you won't be capable of getting your work done.
You also won't be maximally efficient without good focus because, every time your mind wanders away from your work, you are wasting time. Finally, you won't be as productive as you can because your work output will not be of the highest quality and it will take you longer to do it.
Here's a simple reality: if you can't focus effectively, you can't think effectively. And if you can't think effectively, you definitely can't produce the quality of work necessary to be successful. From this perspective, it's not difficult to see why focus is such an essential tool for business success.
De-clutter your mind. One thing I'm sure you would agree with is that a cluttered mind can't focus. If your mind is filled with stuff, such as all of the things you need to do today, you won't be able to focus well. So, go through your tasks and prioritize them. If you're like most business people, there are items on your calendar that you can either put off to another day, delegate, or not do at all. Also, clear your mind of anything that doesn't relate to your work such as family stuff (of course, easier said than done). The less clutter you have in your mind, the better you will be able to focus.
Create a focused workspace: It's also not uncommon for business people to have cluttered offices that include myriad photos, books, assorted tchotchkes, a desk filled with junk, not to mention a flat panel on the wall that is always on. A work space filled with clutter means a mind filled with distractions. To help you focus better, simplify your office by removing unnecessary clutter. Sure, you can keep some family photos and mementos to make your office an inviting place for you to work. At the same time, get rid of anything that doesn't serve a specific work function and the, well, crap that has accumulated on your desk and shelves over the years. Bottom line: a simple work space is a more focused and less distracted work space.
Master your technology: The single greatest obstacle to being focused in this digital age is your technology including computers, tablets, and smartphones. The pings, vibrations, and other notifications signaling to you that a voicemail, email, text message, or social media update has arrived is a constant source of distraction. Recent research has shown two things about so-called multitasking. First, people who say they are great multitaskers (as most business people believe they are) are, in fact, the worst multitaskers. Second, there is no such thing as multitasking, at least not when it comes to work. Perhaps the best thing you can do to focus is that, when it's time to get work done, turn off your technology and focus on the task at hand without distraction or interruption.
Focus on the 4 Ps: The first P is perform. When you are going to begin a project, for example, a sales report, strategic plan, marketing analysis, or financial projection, ask yourself what you need to perform your best and then create an environment that will allow for optimal performance. The second P is process which involves focusing entirely on what you need to do to complete a high-quality product without concern for the outcome. The third P is present which means focusing on the here and now rather than on what has happened in the past or what might happen in the future. Finally, the fourth P is productivity which involves focusing only on those things and blocking out distractions that will enable you to be the most productive you can be.
If you can take control of your ability to focus and block out distractions, you have given yourself a powerful tool that will enable you to perform at consistently high level and be both effective and efficient in your work efforts. The result: better quality work, more success, and achievement of your professional goals.
Stay focused, go after your dreams and keep moving toward your goals _ Arvind Upadhyay
The world is changing faster than ever before. If you are competing with billions of other people on this planet with its ever-growing population, the way in which you respond to this change can make all the difference to your happiness, success and well-being. Adapting to change comes with understanding this change and acting quickly on it. It requires self-awareness, periodic review and an informed mind. As you go through your daily activities, process your task list or respond to what the world throws at you, it is easy to lose sight of where you are heading. Pick any five people you know, and the chances are high that each and every one of them is pondering what to do in life and which direction to take. Walk into a coffee shop and listen to any conversation; you will see that the pattern is the same. Everyone is looking for something; a new job, a new skill, a new city, a new adventure, a new project, a new baby or a new friend. Why is it that we never seem to be satisfied? Why is it that as soon as we get something we desire, we are al ready looking for something else? Can we channel these interests into tangible results and be happy? What can we do to make sure we avoid wasting time in areas that are fruitless, unnecessary or ultimately doomed? How can we make sure we have a balanced life so that we spend enough time on the things that matters to us?Adapting to change comes with understanding this change and acting quickly on it. It requires self-awareness, periodic review and an informed mind. As you go through your daily activities, process your task list or respond to what the world throws at you, it is easy to lose sight of where you are heading. Pick any five people you know, and the chances are high that each and every one of them is pondering what to do in life and which direction to take. Walk into a coffee shop and listen to any conversation; you will see that the pattern is the same. Everyone is looking for something; a new job, a new skill, a new city, a new adventure, a new project, a new baby or a new friend. Why is it that we never seem to be satisfied? Why is it that as soon as we get something we desire, we are al ready looking for something else? Can we channel these interests into tangible results and be happy? What can we do to make sure we avoid wasting time in areas that are fruitless, unnecessary or ultimately doomed? How can we make sure we have a balanced life so that we spend enough time on the things that matters to us? This book provides a structured approach to help you succeed at whatever you want. It is a practical guide with lots of exercises that will help you to define clear goals and actions, and it uses proven step-by-step methods that you can easily employ and come b ack to time and t ime again as y ou or your l ife changes. The book’s aim is not to spell out precisely what you need to do. People are different, lifestyles are different and people go through various stages in their lives. No one can provide a generic formula for all to use, and this is simply because none exist. Instead, this book provides a number of tools that can help you find your own way. You will learn what to focus on and spend your energy on. You will learn how to adapt your mindset and how to avoid wasting time. I t helps y ou to ask t he right kinds of q uestions t o gain insi ght into yourself. You will find your ideal work-life balance. How much effort you put into doing the exercises will define how much you get out of this book and, subsequently, how much success and happiness you gain. This book is the result of the many years of research that have gone into the design, development and delivery of training courses at Skills Converged. As soft skills course designers, we work constantly with the international training community to understand the best ways to teach people how to improve their personal and interpersonal skills. We have, therefore, gained years of experience teaching soft skills and how these can help people become successful. Face-to-face training courses are great for certain interpersonal skills or technical subjects. However, when it comes to personal goals, success and happiness, a self-study course is more suitable. This need led us to write this book. We used our experience in designing training courses to make this book useful, educational, insightful and entertaining. We hope that you will find it an indispensable resource and a trusted companion that helps you to navigate the rocky landscape of life.In the 10th century, the Middle East was going through the Islamic Golden Age. As with any empire, golden ages usually occur when there is political stability and the ruling power is well established and unrivalled. With political stability, the arts and sciences flourish as people feel safe and secure enough to pursue such costly adventures. During this period, Avicenna, also known as Ibn-Sina, was born in the Samanid Empire in Persia. At the time of Avicenna’s birth, his father was a governor, and he m ade sure that his so n received a quality education in Bukhara, the capital of the Samanid Empire. From an early age, Avicenna displayed extraordinary intelligence and memory. By the age of ten, he had memorised the entire Quran. However, this was not enough for Avicenna. He wanted to learn more about the world to enable him to make sense of it. Avicenna was already showing great interest in the sciences and philosophy. He was so good at learning that by the time he was fourteen years old, he knew more than his teachers. By sixteen, he turned to medicine. He learned medical theory and then started his own experimentation, discovering new methods of treatment. Soon, sick people started to flock to his house for treatment. His fame spread as he often treated them for free, and he could deliver “m iracle” cures that other physicians could not. To cure people, Avicenna was, of course, relying solely on science, physics and chemistry rather than on anything supernatural. By eighteen, he had achieved full status in fact, found medicine easier to progress in than mathematics or metaphysics, which he called “thorny sciences.” When Avicenna wa s t wenty-two, he l ost his father. Ju st at that time, t he Samanid dynasty came to an end too. Thus came political unrest, and from this point onwards, Avicenna had to m ove from city to cit y looking for jobs that could match his t alents. Sometimes, he woul d befriend a ruler or wo rk for a sultan, even becoming a vizier. At court, he still practised as a medical physician while carrying out court duties. In his spare time, he grappled with philosophy and wrote books. According to his autobiography, he enjoyed wine and had a voracious appetite for sex. When a sultan died, he had to find a safe house to escape capture, and then he would eventually move to another area. He even spent four months in prison wh en he wa s o ut of political favour. Nevertheless, during various upheavals, political turbulence, intrigue and rivalry between districts aiming to gain power, Avicenna persevered with his quest for knowledge, even writing books while in prison. Avicenna wrote about 450 books in t otal, half of which still exist today. He wrote on philosophy, mathematics, logic, physics, Islamic theology, alchemy, geography, astronomy and even poetry. He was a polymath with a life that had all the components of a great thriller. Avicenna’s work was way ahead of his time. He is known as the “Father of Early Modern Medicine.” His most famous works, The Book of Healing and The Cannon of Medicine became standard medical texts in many medieval universities in Europe and were taught to students as late as 1650. He had a significant influence on Islamic philosophy and is credited for his interesting thought experiments on the “floating man” and his investigation on “existence.” Avicenna suggested the division between mind and soul 500 years before Descartes, who proposed a similar idea of mind-body dualism with his famous quote, “I think, therefore I am.” Avicenna’s writings were in Arabic, the scientific language of the time, though he also wrote several texts in his native New Persian language, pioneering the writing of scientific texts in this language. Ferdowsi, a revered Persian poet who wrote the epic Book of Kings or Shahnameh, also lived at the time of Avicenna. Ferdowsi’s works, along with those of Avicenna, contributed significantly to the preservation of the Persian language, which has changed little to this day. With minimal help, present-day Persian speakers can read and understand the text which was written a thousand years ago; this is quite unusual for most of the languages used in the world today. It is a widely held view t hat h ad it not been for th e wor ks of thinkers such as Avicenna and Ferdowsi, t he P ersian l anguage (or Farsi, as it is kno wn t o natives) w ould certainly have been lost and replaced by Arabic, which has been the case with nearly all other Islamic countries in the world today.The book has a top-down structure which guides you through areas that are more important first and then focuses on tips and tricks that can help you define your way to success. This book is structured as a self-study course. It is not the kind of book that you read cover to cover in one or two sessions. You read, think and then take action. Then you think again. You should not be in a hurry to finish the book; only be in a hurry to take action. In each chapter, you wil l read through ins piring stories t hat illustrate key points. You will then go through a number of how-to guides that further show you what you need to consider to improve your skills. At the end of each chapter, you can go through the exercises. You will need to examine your own attitude towards key concepts and then answer a number of questions to reflect on it. The book is based on extensive research carried out by experts on productivity, motivation, goal setting, attention, expertise, time management and happiness. It presents such research in the form of easy-to-follow, stepby-step guidelines. The intention is to help you ask a lot of questions o f yourself. You know yourself best. The book is here to help you become a high achiever. As you go through the chapters, each set of questions will help you to better understand your needs. Your answers will then prepare you for the next chapter and more questions, and this sequence continues to the end of the book.
you need to pause and go through the exercises. Use the forms in the book and an extra notebook that can give you more space to record your thoughts and answers. Be honest with yourself. You don’t have to show your answers to anyone else, so you can be as honest as possible. This will help you to avoid self-censoring, as you don’t have to worry about being judged by others. Remember, you need to write down your answers. Do not just read them in your head. Writing d own your answers has several benefits: · It focuses your mind. · You will spend more time answering a question than quickly moving on to the next question. This will, in turn, help you think deeply about the subject. · You are more likely to provide a longer answer, leading to an in-depth self-analysis. · You will have a record of what you thought about the concepts raised at the time you were re ading the chapter. You can then re fer to and reflect on this later. · You can go back and forth between the chapters and the exercises. It is possible that you might inadvertently omit an answer in an earlier exercise. As y ou go to the next chapters, you m ay discover t hat a specific area in your life is more significant than you originally thought. You can then go back and update your new answers. You can review other exercises that rely on these answers and reflect on them accordingly. Due to the limitation of the English language when referring to a third person, we always use “he” in the text. However, this is not a bias; we are not only referring to men and ignoring ladies. It’s just that we are fol lowing what is customary to avoid bad grammar by using “they” or making the text unreadable by constantly using “he/she” and “him/her”. As you go through the book, you will read about many examples and inspiring stories. They will help to illustrate various points using real-world examples that are easy to remember. In several places, examples are based on artists or the world of art. Most people can easily relate to the field and might even have had some experience in producing artwork. T his is why we chose art examples—because readers from all backgrounds can easily understand them and then apply the lessons to their own specific fields.
Stay true to yourself, yet always be open to learn. Work hard, and never give up on your dreams, even when nobody else believes they can come true but you. These are not cliches but real tools you need no matter what you do in life to stay focused on your path
7 Strategies To Stay Super Focused
Staying focused on your task, priorities and mission is vital to your success. But it doesn’t come easily when you’re overwhelmed with daily distractions, a long to-do list, and multiple projects that demand your attention.
Here are seven strategies to stay super focused:
1.Say “no, thank you.”
Get clear on what you really want to achieve. Choose deliberately. Prune your to-do list. Declutter your schedule. Shed meaningless tasks. Forget about goals that no longer serve you. Switch gears or change the channel. Drop, delegate or barter assignments that don’t cater to your core strengths and true purpose.
Having too much on your plate weighs you down and creates leftover mess. Tackle three essential tasks to complete on a given day or three major goals to accomplish in a week. When something isn’t right for you, say “no, thank you.” This will give you more time and space to commit to things that matter.
2.Mentally rehearse the task.
Visualize the ideal process, instead of obsessing over desired results. Picture yourself performing the task brilliantly and with ease. See yourself overcoming obstacles and maneuvering around hurdles. How will you feel when the deal is done? Elated? Excited? Evolved? Use these positive vibes to inspire you, pull you in, and take focused action.
3.Keep your energy up during breaks.
When you’re in a state of flow, it’s invigorating to stay on task. But forcing yourself to soldier on, when you’re drained, impairs your creativity and productivity. Regular breaks, for as little as 5 to 15 minutes, can do wonders. Take a walk, chat with a friend, grab a healthy snack, or get some fresh air.
Without consistent renewal and rejuvenation, it’s hard to stay alert and maintain focus. Set a regular bedtime routine and get a good night’s rest to avoid zoning out. Step away from the task when your interest in it begins to plummet. Go back to it when you refuel your energy.
4.Stop multitasking.
Doing multiple things at once or switching rapidly between tasks is the opposite of focus. So pick one important task and fully engage with it. Before you move on to the next thing, pause intentionally, take a deep breath, and bask in gratitude for the thing you just did.
If you tend to get bored doing one task, you could set a timer to perform it in short bursts of 15 to 25 minutes. Or you could batch together similar tasks that require the same resources. For example, run your errands, file paperwork, reply to emails, and return telephone calls in designated time blocks.
5.Boost your willpower.
Focus requires self-control and the ability to resist short-term temptations for long-term gains. Breath-work, yoga and meditation are among the most effective ways to boost your willpower. These mindful practices help you take deliberate action, regardless of your shifting thoughts and volatile emotions.
You don’t have to follow through on each thought or act on every emotion that arises. You can simply sit with it without getting carried away by it. Come back to your breath. Do a body scan. Return to the present moment. Honing your willpower helps you stay focused rather than get distracted by mental chatter and unwanted feelings.
6.Make it automatic.
Develop regular habits and simple routines to make a task more automatic. Lay out the tools you will need to complete it. Pick a specific time to perform it. Set up reminders to work on it and reward yourself when you do.
When an action step is part of your routine, you are bound to resist it less. This helps you preserve your energy and attention span for more difficult tasks that aren’t easily automated.
7.Create a supportive environment.
Constant interruptions and unnecessary distractions dilute your focus. Arrange your work space to discourage unscheduled visits. Plug in your earphones and listen to soothing music or white noise. Move to a quieter place if you can’t block out office banter. Schedule time blocks to focus on the task at hand.
If you want to complete a challenging project, turn off your phone, mobile devices and email and IM notifications. Disconnect from the Internet. Optimize your environment to keep your focus, find flow in your work, and experience real progress.
* * *
Use one, all or a combination of these strategies to overcome internal busyness and reduce external distractions. Review what works for you. Make use of your preferred techniques to stay super focused and get meaningful things done.
How to Focus on One Thing
When you have a world of distractions at your fingertips, it can be hard to resist multitasking. But studies show that we focus better if we put all our attention into doing one thing at a time.[1] Whether you’re having trouble filtering out the background noise of life, struggling with the temptation to text while you work, or fixating on a million worries, there are things you can do to improve your focus. We’ll talk you through a few simple strategies in this article.
1.Sip a small amount of caffeine.
Drink a cup of coffee or tea for a quick shot of energy. Sit down with your caffeinated beverage of choice when it’s time to focus on your task. It will help perk you up and improve your powers of concentration.[2]
Don’t overdo it, though! Drinking too much caffeine will make you jittery, and you’ll actually have a harder time focusing.
Stick to no more than 300 mg of caffeine (the amount in about 3 typical cups of coffee) per day. For the best effects, drink it once a day, at the time you most need to boost your focus.
2.Eat an energizing snack.
Keep healthy snacks and water on hand while you work. It’s hard to focus when you’re feeling parched or your stomach is growling. Perk yourself up by sipping some cold water or nibbling on something nourishing. Some good snacks for boosting your energy and brain power include:[3]
Dark chocolate
Almonds
Apple slices with peanut butter
Hummus
Greek yogurt
Fruit salad
3.Chew gum or eat a piece of candy.
The act of chewing increases blood flow to parts of your brain. Grab a stick of gum or a peppermint candy if you feel your focus slipping. You might find that having something to work on with your mouth makes it easier to concentrate.[4]
There’s not much hard data to back it up, but some scientists believe that the smell of peppermint can increase alertness and help you concentrate longer. Choose mint gum or candy for an extra shot of mental energy.
4.Grab a fidget spinner.
Fiddling with something makes it easier to concentrate. If you don’t have a fidget spinner, try a stress ball, some silly putty, or a ring of keys. Move it around in your hands while you work on your task.
Other forms of movement can also help you concentrate. For instance, try sitting on a bouncy chair or even standing and doing light stretches while you work.
It’s not clear why fidgets are so helpful. Scientists think the extra stimulation keeps your brain busy enough that your mind doesn’t wander as much during boring tasks.
5.Take a few deep breaths.
When you get distracted, gently redirect your attention. It’s totally normal for your mind to wander, even when you don’t have any outside distractions to get you off track.[6] Next time it happens, stop and breathe in and out a few times. Focus on the sensations of your breath going in and out of your lungs. When you’re done, you might find that your mind is clearer and you’re ready to get back to your task.
Practice noticing when your mind wanders. The quicker you are to notice it, the sooner you can get back to whatever you’re focusing on!
6.Eliminate outside distractions.
Put away your phone so you’re not tempted to play with it. Turn off notifications and put your devices in “Do Not Disturb” mode. If you can, find a place to work where you won’t be distracted by TV screens, loud noises, or other people moving around and talking.[9]
If you’re working on a computer or tablet, consider installing an app or browser extension that can block distracting websites or social media apps. For instance, try a productivity app like Freedom, or an extension like StayFocusd.
Sometimes it can be hard to get away from distracting background noise. If you can’t find a quiet place to work, put on noise-canceling headphones and listen to white noise or quiet music.
7.Write down distracting thoughts.
If you keep getting distracted by something that’s worrying you, write it on a piece of paper or make a note in a document on your computer. Then you can turn your attention back to whatever it is once you’re done with your current task.[10]
For instance, if you’re worried that you’re going to forget about another task you need to do, write a reminder to yourself.
If you’re feeling down about something, putting your feelings on paper can make them less overwhelming and distracting. For example, write something like, “I’m still mad about what happened in class yesterday!” Once you’ve done that, you might find it easier to let go and stop thinking about it.
If you still can’t stop thinking about whatever is distracting you, take a brief break and move around to help clear your head.
8.Deal with urgent issues first.
If there are small tasks weighing on your mind, do those first. For instance, maybe there’s an urgent phone call you’ve been meaning to make. Take a minute to get it done before you sit down to your task. If it’s not hanging over you, you’ll find it much easier to concentrate!
If you can’t tackle whatever is bothering you, look for some small thing you can do to make it feel less urgent. This could be as simple as writing down a time to take care of whatever you’re worried about in a planner.
9.Schedule a time to get your task done.
It’s easier to focus if your time is structured. Pick a time when you know you won’t be interrupted and when you’ll have enough time to finish your work. Set that time aside for just the one thing you want to focus on, so you won’t be tempted to multi-task. Set both a start time and an end time, since having a time limit can help you stay on track.
For instance, you might block out half an hour after lunch to do your math homework.
If you’re not able to finish your task in the amount of time you set for yourself, schedule a new time to complete your work—even if it’s just a little later the same day.
10.Look for a comfortable workspace.
It’s hard to focus if you’re uncomfortable. If you can, find a quiet area with plenty of space to spread out.[14] Make sure the area is well-lit and not too hot or cold. Try to choose a spot where you can close the door so you’re less likely to be disturbed.
Try not to pick a spot that’s too comfortable (like your bed or a really cozy couch), or you might be tempted to fall asleep.
Experiment with the type of environment that works best for you. For instance, some people actually concentrate better in a place with quiet background noise, like a coffee shop or public park.
It’s not always possible to find a good place to work, but you can do things to make your space more comfortable. For example, add a cushion to your chair, put up a privacy screen at your desk, or grab a blanket if you’re too cold.
11.Break up big tasks into smaller pieces.
A big, complicated task can feel overwhelming. Instead of trying to focus on the whole thing at once, split it up into bite-sized pieces. Concentrate on getting each piece done before moving on to the next one.
For instance, if you’re writing an essay, start with the outline. From there, go on to writing the introduction, drafting the main body of the essay, writing the conclusion, and proofreading your work. Think of each of those steps as a separate task
12.Take frequent breaks.
Trying to focus for too long is counterproductive. Instead of trying to tough it and focus for hours on end, get up about once an hour—or any time you start feeling bored and restless—and do something else. Once your brain has had a chance to rest, you’ll find it much easier to concentrate! Try doing things like:
Standing up and stretching
Going for a brief walk
Eating a light snack
Putting your head down for a 10 to 15-minute snooze
13.Get a good night’s sleep.
It’s really hard to focus when you’re tired. If you’re having a hard time getting anything done, aim to get a full 7-9 hours of sleep before trying again. Plan to go to bed early enough so that you can wake up refreshed and ready to get things done.
To ensure that you get a good night’s sleep, put away all devices with bright screens at least half an hour before bedtime. Keep your room dark, quiet, and comfortable at night.
If you have trouble falling asleep, try a relaxing bedtime routine. Do some light stretches, read a relaxing book, or take a warm bath or shower before you go to bed.
Talk to your doctor if you regularly have trouble sleeping or always feel tired, even after a full night’s sleep. They can help you figure out what the underlying problem is and offer advice about how to sleep better.
14.Do stress-relieving exercises
Spend a few minutes meditating, doing some gentle yoga, or going for a peaceful walk outside. Try to focus on what’s happening in the moment instead of whatever it is that’s bothering you.
You can also do other activities that you find relaxing, like having a talk with a friend, doodling in a sketchbook, or reading.
13 science-backed tips to stay focused and avoid distractions
Whether it's fatigue, distractions, lack of motivation, or something else entirely, our inability to focus digs a hole in our productivity and limits our chances of success.
Maintaining focus is equally about taking care of your mental space and your body, as it is grinding through work. By eliminating distractions, investing time in maintaining physical and mental wellness, and instituting healthy habits, you can improve your productivity.
Here are 13 tips scientists have found that enhance focus.
1. Minimize multitasking
Multitaskers might seem superhuman, but they pay a big price, according to a 2009 Stanford study. In a sample of 100 Stanford students, about half identified themselves as media multitaskers. The other half did not.
The test examined attention spans, memory capacity, and ability to switch from one task to the next — and the multitaskers performed more poorly on each test.
"They're suckers for irrelevancy. Everything distracts them," Clifford Nass, who was a researcher for the study, said in a Stanford press release.
2. Meditate
If the saying "practice makes perfect" is true, then meditation is a sure way to enhance focus because it takes a great deal of concentration.
Scientific experiments agree. One study at the University of North Carolina, for example, revealed that students who meditated for just 20 minutes a day for four days performed better on certain cognitive tests.
Another 2011 study found that people who meditated regularly were less likely to engage in "mind-wandering" and were generally happier. The researchers of the study suggest that this was because long-term meditators exhibited a lower amount of what's called default mode network activity (DMN) — a function of the brain linked with attention issues, anxiety, and depression.
3. Exercise regularly
Exercises like running, swimming, and weight lifting aren't just good for the body. They promote brain health, too, which is important for memory capacity and concentration, according to John Ratey, associate clinical professor of psychiatry at Harvard Medical School.
In particular, scientists think regular exercise may help stimulate the release of a chemical called brain-derived neurotrophic factor, which some research suggests helps rewire memory circuits to improve their functioning.
4. Establish a to-do list
To-do lists not only help you prioritize what tasks you need to get done first, but they can also serve as a record of the loose ends.
Moreover, incomplete work could eat away at your concentration. This stems from something called the Zeigarnik Effect, which is the tendency to remember incomplete tasks instead of completed ones.
Researchers explored this Zeigarnik effect in a 2011 study which found that participants who could plan their work and complete tasks one by one were more likely to stay focused than those participants who were made to go from task to task without completing them.
5. Try a small amount of caffeine
If you're feeling groggy, grab a cup of joe or other caffeinated substance. Studies suggest that caffeine may, in moderate doses, help to boost focus — particularly in those of us who are fatigued.
But don't get overzealous with the coffee, or you might get the caffeine jitters, which typically reduce your ability to concentrate. You can also try a cup of tea, which won't give you the quick buzz like coffee but can provide you energy for a longer period thanks to the L-theanine chemicals in it that our bodies metabolize throughout the day.
6. Take breaks
You might have heard that watching cat videos on YouTube can improve productivity. Well, that's true ... sort of. Whether it's watching cat videos, taking a walk, or a brief nap, it is critical to take the occasional break from work.
In one study, 84 subjects were asked to perform a simple computer task for one hour. Those who were allowed two brief breaks during that hour performed consistently for the entire time whereas those who weren't offered a break performed worse over time.
Another widely-noted 2011 study analyzed the decision making process of 1,112 judges and found that more "favorable rulings" were made by judges during the beginning of the day and after they took periodic food breaks. Essentially, this study explored how "decision fatigue" (i.e. how fast and accurately we make decisions) was alleviated by semi-frequent breaks.
7. Listen to the right music
The right background music is ultimately what works for you. Some experts argue that no music is best for productivity because it minimizes the opportunity for distractions.
Whereas other studies have found that listening to background music without words offers better performance compared to white noise or silence. And still another 2005 study found that the time spent on a certain task was longest when listening to no music.
All that is to say, the type of music you listen to and the type of work you're doing at the time matters. So be conscious of your productivity and choose what music is right for you.
8. Train your brain to focus
Your brain is a mental muscle, and some studies have found that people who are easily distracted will benefit from "brain training" exercises, like those promoted by Lumosity or Cogmed.
But which exercises work — and for how well or long their effects last — is unclear. Therefore, the purported benefits of brain training need further examination, Susanne Jaeggi — who studies the brain and memory at the University of California — told New Scientist.
9. Try the Pomodoro method
The pomodoro method is a time-blocking technique that can help compartmentalize your tasks into manageable 25-minute intervals.
To use the pomodoro method work for 25 minutes, taking five minute breaks in between 25 minute intervals. After four of these intervals, you can take a longer 15-30 minute break.
This method of time blocking gives you the needed break in between work sessions to help you maintain focus longer and more sustainably.
Ambient noise, like cars honking or kids screaming, can stimulate the release of the stress hormone cortisol, Mark A.W. Andrews, former director of the Lake Erie College of Osteopathic Medicine at Seton Hill University in Pennsylvania, told Scientific American.
Too much cortisol can impair function and hinder focus. And, unfortunately, the more we're exposed to ambient noise, the worse our bodies respond, according to Andrews.
10. Stare at a distant object for a few minutes
Many of us spend most of our waking hours staring at a digital screen, which can strain our eyes and actually make it more difficult to focus on, and therefore process, what we're looking at.
To refocus the eyes, just stare at a distant object for a few minutes. One doctor suggested the "20-20-20 rule" to a journalist at LifeHacker. It goes like this: Every 20 minutes, take 20 seconds to stare at an object at least 20 feet away.
The idea behind the 20-20-20 rule is that the eye is a muscle and like all muscles it benefits from exercise. Just like how sitting in one spot for a long time can make your muscles feel achy and stiff, staring at one object does essentially the same to your eyes. If you don't periodically refocus, your vision can become a little blurry or fuzzy after work.
Blue light glasses, which filter out the blue light that screens emit, have become popular to help screen-exhaustion. However, they won't help with eye strain, but could potentially help your quality of sleep.
11. Get a good night's sleep.
One of the main symptoms of chronic sleep loss is poor concentration. Getting a solid seven to eight hours ahead of a busy work day could be the difference between being frazzled and being laser-focused. If you're having trouble sleeping, try a few of these 25 tips for better sleep.
12. Work offline
If you can disconnect from the internet, there are fewer things to distract you from the work at hand. Experts think that every time you flip between tasks — whether it be responding to a friend on Facebook or checking your inbox — a little bit of your attention remains with the task you just left.
Sophie Leroy, a professor at the University of Washington at Bothell, coined the term "attention residue" as the reason for why it's so hard to change tasks. Eliminating those online distractions can keep you from finding tasks to flip between and help you focus.
Disconnecting from the internet may mean unplugging from social media too. If possible, try limiting or all together getting rid of social media use during your work day. Designating time to look through social media, rather than checking it constantly throughout the day, can help you stay on task.
13. Designate your perfect study spot
Focusing requires a lot of willpower, and so does making decisions. According to a concept called ego depletion, we have a finite amount of mental energy, and both decision-making and willpower can drain it.
To save that energy for concentration, proponents of the theory suggest getting rid of excess variables that require you to make decisions, like choosing where to work. Try working from the same location whenever you need to focus, for example. That way, when it's time to get the work done, you won't have to waste time deciding where to go.
How to Stay Focused While Studying, Backed by Research
Studying is tough. Whether you’re a veteran student getting a Ph.D. or someone starting high school, figuring out how to stay focused while studying is a challenge that we all face. Whether your biggest challenge is social media, procrastination, time management, or a combination of all three, we’ve got a variety of tools and techniques that can help minimize the stress of studying and keep you focused on what matters.
And if you’re like most of us – this school year is presenting challenges we’ve never faced before. Learning remotely and losing the motivation and pressure that comes with in-person learning and contact has left many of us fighting off the internet like never before. So let’s dig in!
How to stay focused while studying, a guide:
1. Find a suitable environment.
Location, location, location. Finding where you work best is an essential part of any successful studying session. For some, the quiet of a library is essential, but for others, the light bustle of a coffee shop can be just the right amount of background noise to stay focused. But whatever your background noise preference, it’s important that your study spot has a few things –
Flat, clear, surface with enough space to comfortably hold all your materials and laptop
Outlets – if you need your computer to study, ensuring you have a close power supply can prevent the need to get up and break your flow
Comfortable seating (or standing place) – When selecting a place to work, it’s important to try and pick a place that has the necessary furniture to promote good posture for prolonged, sustainable studying. Whether you use a comfortable desk chair with back support, an exercise ball, or standing desk, sitting upright has been shown to increase energy levels and confidence, as well as enhance overall mood. In addition, sitting in a slouched position can make your brain more predisposed to feelings of hopelessness.
Need some help making sure you have the right set-up? Check out Yale’s recommendations for creating an ergonomic workstation here.
Environments for remote learning and work:
No access to coffee shops and libraries? Find a space at home that you can make your own office. Clear away clutter and make sure all your most-used tools are organized and within reach.
Noisy roommates or neighborhood construction distracting you? Try listening to music with headphones – noise-cancelling work really well if they are available to you. Or keep reading to learn more about how a tool called Krisp might help.
Is it too quiet at home? Miss the hustle and bustle of coffee shops? Freedom now offers coffee shop sounds from cities around the globe. We’ve also recently added a few office and nature soundscapes to help keep you in the zone.
2. Create a study ritual.
When it comes to staying focused while studying, it’s important to create a routine to help you find your flow and focus. A good place to start is having a pre-study ritual that involves things like clearing your desk, closing your door, grabbing all the materials you’ll need, putting on some headphones, and creating a to-do list. Taking five minutes to set up your workspace will not only physically prepare you to study, but also help train your brain to transition into a state of focus more effortlessly. With the space around you clear of distractions, your mind is free to focus on what is most important. Need some help structuring your ritual or routine? Check out how a morning routine checklist might help.
Is your work-from-home routine becoming a drag? Try switching it up. Start your mornings with a walk or just going outside for some fresh air and a glass of water – anything to help get your blood pumping and to let out any restless energy. Make your mornings or study sessions more enjoyable by adding activities you enjoy – journaling, dancing, lighting a candle, stretching, listening to a podcast. Regardless of the activity the key is to do it every time you need to study so your brain can more easily transition into focus mode.
3. Block distracting websites + apps on your phone, tablet, and computer.
If you’re like most of us, distracting websites and apps can be the death of any productive, focused studying session. You sit down to study and before you can even begin, you get a notification or a headline catches your eye. Seemingly small distractions like these quickly steal minutes and then hours. On average, it takes 23 minutes to refocus on your work once interrupted.Luckily, using a site blocker like Freedom can make all the difference. Freedom allows you to temporarily block distracting sites and apps across your Mac, Windows, iOS, Android, Chromebook, and Linux devices. Select what sites or apps you want to block while studying, choose your devices, select for how long, and voila – all your worst distractions are blocked. With Freedom, you can even schedule recurring blocks that align with your scheduled study sessions to help make focusing a habit.
4. Divide up + space out study sessions.
When studying for an exam, it’s easy to get overwhelmed by the sheer amount of information to learn. Most of the stress associated with studying is a result of poor planning and time management that leads to stressful cramming the night before.
Research has shown that dividing your studying into multiple, spaced out sessions greatly improves retention over time. So although cramming could work for the test the next day, the information is a lot more likely to be forgotten immediately after. It’s also a lot easier to maintain focus for 30 minutes at a time, rather than for an eight-hour cramming session.
5. Use the Pomodoro Technique
The Pomodoro Technique is perfect for splitting your study sessions into manageable chunks of time. It’s simple – select one task to work on, set a timer, work until it rings, and then take a break.
Only you can decide what time range works best for you, but generally the Pomodoro Technique requires you to work for 25 minutes on a singular task, completely uninterrupted. Once the timer rings, take three- to five-minute break. Then, complete the cycle three more times before taking a 25-30 minute break. This helps prevent burnout and keeps you focused, motivated, and on-task.
*Pro tip: You can use Freedom to help block distractions during your 25-minute intervals so that you won’t be tempted to exit your pomodoro session for Facebook or email before it’s ended.
6. Find the best tools
When it comes to taking your studying to the next level, having the right tools can make all the difference. Whether you need help organizing, prioritizing, or focusing – there are tools that can help ease some of the pain points.
To organize:
Todoist – Todoist is a task management app and to-do list that allows you to simplify your goals, tasks, and projects into actionable lists. One of Todoist’s coolest features is its ability to make your daily to-do list for you with its intelligent scheduling. For example, if you have an assignment due every week on Friday. You can schedule a recurring task or reminder – e.g. ‘Submit Assignment every Thursday.With Todoist, you can easily break down projects into manageable tasks, share and collaborate on lists with others, and visualize your progress and productivity.
Schooltraq – Schooltraq is an online academic planner for students. Schooltraq allows you to sort, organize, and plan all your homework and assignments and access them wherever you are, across all your devices.
Trello – Trello is an online organizational tool for task and project management. Based on the Kaban system, Trello allows you to visually break down large assignments into manageable tasks. Organize your tasks into lists or categories, assign due dates and members, and visualize your progress as you go.
7. Focus on skills, not grades.
Academic expert, Daniel Wong, says that one of the most common mistakes he sees students make is to focus on grades more than skills and learning. It’s easy to get caught up in a chasing a grade, but at the end of the day the purpose of education is about equipping students with the skills and knowledge to contribute more effectively in the real world. Remembering to focus on the learning rather than a grade can help reduce some of the distracting stress and pressure surrounding studying.
8. Schedule downtime.
No matter how much you have to study, it’s important to that you schedule downtime into your study sessions. Self-control and mental energy are finite resources that will finally run out as the day goes on. It’s important to schedule small breaks to check Facebook, look up a question that was off-topic, or grab some coffee to prevent burnout and keep you focused for longer. Also, having a small reward to look forward to at the end of each session can help you stay motivated.
9. Exercise.
Studies have shown that regular exercise benefits not only your body, but also your brain. Research suggests that in the short-term exercise can improve your focus for up to two to three hours by increasing blood flow to the brain. Regular exercise has also been shown to improve mood and sleep, while reducing stress and anxiety – all of which can impair cognitive function. In the long term, exercise has even been shown to reduce the risk of Alzheimer’s and slow the process of brain aging.
To start experiencing the benefits of exercise, researchers recommend 30 minutes of moderate activity on most days of the week or 150 minutes total.
10. Write weekly, monthly, yearly reviews + adapt.
Management thinker Peter Drucker is often quoted “you can’t manage what you can’t measure.” Essentially, he’s saying you can’t improve something without tracking and measuring your success.
Taking five minutes at the end of every week, (month or year,) to review your habits, routines, and progress can help you spot patterns in your workflow and gives you a chance to spot inefficiencies, adapt your habits, and optimize your workflow.
7 Brain Hacks to Improve Your Focus at Work
Your ability to focus on a task until it is complete is one of the greatest indicators of your future success.
All millionaires and billionaires have mastered the art of single focusing on one thing until completion before they move onto the next task.
However, we live in a world that is full of distractions and notifications that are constantly vying for your attention.
Your brain is simply not equipped to deal with the massive number of ‘shiny objects’ that are perpetually trying to disrupt your focus.
Learning to become the master of your brain instead of its slave is no easy task.
1. Start Each Morning With Exercise
One of the most important things that you can do for your brain and your overall well-being is to start every morning with exercise.
You don’t have to go to the gym and spend 3 hours pumping iron like Arnold in his prime either.
Simply getting the blood flowing for 20 minutes will sufficiently spark your mind and help you develop stronger focus throughout the day.
Some great activities to try are; swimming, racquetball, yoga, or cycling.
These exercises are relatively low impact on your body and are a heckuva lot more fun than mindlessly running on the “dreadmill” each morning.
2. Don’t Break Your Fast too Early
If you have been following the health and fitness or biohacking industries in recent years then you have inevitably heard about the phenomenon called intermittent fasting.
Intermittent fasting, or IF, is a fairly simple concept.
For 16 hours out of the day, you fast completely and then consume all of your calories in an 8-hour window.
It is actually a lot easier than it sounds and has numerous benefits.
Outside of the benefits to your metabolism and fat loss goals, IF actually helps you to have more focus in the morning because your body is not wasting precious energy digesting foods.
Instead, it can allocate all of those resources to helping you concentrate on the task at hand.
The best way that I have found to do IF is to skip breakfast, instead drinking 1-2 cups of black coffee, and then break your fast around 1 p.m., eating your last meal around 9 p.m.
If you do this, your focus will shoot through the roof.
3. Get More (Good) Fats in Your Diet
The human brain is made up of roughly 60% fat.
That’s pretty considerable when you think about it!
This poses a problem for the people who have been proponents of low fat diets throughout the years.
You see, your brain needs lots of good fat to function properly.
One of the best ways to quickly improve cognitive function and thereby your focus is to get more fats in your diet.
If you are following intermittent fasting then I recommend that you eat a lunch that has at least 30 grams of fat in it.
Nuts, avocados, eggs, and coconut oil are all great ways to get healthy fats into your diet and help your brain run more smoothly.
4. Use nootropic herbs.
Recently I've been testing with the herb licorice root through a friend's recommendation and has gotten great results. It contains glycyrrhizin, a compound that stops brain fog, cloudy-headedness, afternoon fatigue, and sleep disruption by preventing the breakdown of adrenal hormones such as cortisol.
The way I take it is in tea form. I basically just boil it in hot water and drink it daily.
There are other herbs with brain function enhancing properties you can test your self such as schizandra and ginkgo biloba.
4. Write Out Your Critical Tasks Each Hour
One of the best ways to keep your brain focused is to write out the tasks that you want to accomplish within the next hour and then time how long it takes until completion.
By writing out your key tasks each hour, you will refocus your brain on most important projects, and by timing yourself, you will add a sense of urgency that will help you stay focused.
5. Eliminate Pointless Distractions
I really shouldn’t even have to say this.
If your phone is constantly buzzing with new Snapchat notifications and your computer continually dings with new updates on your Facebook feed, then how in the world do you expect to stay focused?
You need to eliminate all pointless distractions.
This means that, while you are working, your phone is on airplane mode, your computer has all notifications disabled, and you clearly inform coworkers that you are not to be disturbed.
6. Set Small Daily Goals
Having huge, game changing goals is great.
Everyone should have a bigger vision for who they can be and what they can achieve.
But staying focused on a 10-year vision is no easy task, especially when trying to get through the tiring minutia of the day.
Whether you are bogged down with content marketing, emailing annoying clients, or writing new content, it can be easy to lose focus on the bigger picture.
Instead of focusing on your big, long term goals, start setting small daily goals.
By focusing only on what needs to be accomplished in any one given day, you will set yourself up for success.
Achieving small daily goals will wire your brain for success and trigger the reward mechanism, releasing dopamine when you accomplish your goal.
This will help you stay more focused and increase the odds of you achieving tomorrow's goal.
7. Get Enough Sleep
Nothing will ruin your focus more than consistent sleep deprivation.
Some of the most successful individuals in our modern business world have attributed much of their success to sleeping 8 hours a night.
You need to sleep more if you want to achieve maximum focus. This is true for everyone ranging from jet lagged digital workers to corporate executives.
Try and get 7 hours of high quality sleep per night minimum.
Conclusion
Mastering your focus is not an easy task.
We did not evolve to cope with the massive number of distractions that we face in our daily lives.
However, by making sure that you are properly fueling and stimulating your brain and eliminating distractions wherever possible, you will be able to master your brain and increase your focus.
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