The world we live in today is a construct to distract us. Forms of entertainment are never-ending. Television has transformed into streaming any show at any time, computers to access knowledge and information at the touch of our fingers, and social media allows us to check in our friends and favorite celebrities for as long and as often as we please. Experts say that it takes 2.7 seconds to grab someone’s attention online. Content is thrown in front of us, and instead of sitting through long movies or YouTube videos, now we have 15-second TikToks. Our ability to focus has dwindled, making working 40 hours a week challenge. Here are our best tips for relearning how to stay focused for long periods.
Start your morning off right
Probably the last thing you want to do before an eight-hour workday is get up even earlier and work out. Taking the time to work out in the morning is one of the best ways to set yourself up for a successful workday. The point is to get your blood flowing, which doesn’t mean you have to get in an hour workout. Some of the best ways to get your blood pumping are to do yoga, walk, jog/run, or swim.
Time block tasks
Even if you’re completing a minimal task, like responding to emails or commenting and engaging on Instagram, it’s essential to schedule and block out these times in your day. When you create a checklist, the topic will stay salient at the top of your head, and you will be more likely to remember the task if you haven’t completed it yet. Blocking off time will also help you focus on one task at a time instead of getting flustered while trying to do two things at once.
Value your time
Our time on Earth is short and keeps that in mind. Your time is valuable, and you should remind yourself of this every day, especially at work when sidetracked. Small acts of mindfulness and remembering how sacred your time is will help you focus on the present moment and the task at hand.
If you are interested in mindfulness, take small steps by taking time every day, whether that’s 5, 10, or 30 minutes to sit down and meditate. Meditation helps focus the mind and reduce stress and anxiety.
Put your writing in ink
Along with blocking out time, it is good to set reminders for yourself. We recommend you get a daily planner to organize your tasks and keep your mind focused, and if not a planner, write down your daily tasks on sticky notes. It is proven when you write things down you are more likely to remember them. Doing a small task like this will help you remember and realign your thoughts to stay focused on the task at hand.
Set achievable daily goals
Instead of focusing on the big picture, set yourself small, daily goals, and write them down. Looking at a big goal can feel overwhelming, and you will have the temptation to jump from one task to another. Setting small, achievable goals for the day will help you focus on what needs to get done and what exactly you need to do to get there.
Overall, these tips will help you realign your focus, but if you are having severe trouble focusing, try stepping away from technology like your phone, laptop, and television and work/focus on something that will take all of your attention. Great examples of this are cooking or baking, reading, or doing a brain teaser like a puzzle. Taking time away from technology will help give your brain a break and readjust to focusing on one task for a long time.
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