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Given that we're surrounded by so many distractions at all times - phone notifications, e-mails, calls, and whatnot - it goes without saying that maintaining our focus has become much more difficult in the past decade, especially at work.

Without a doubt, being able to stay focused at work equals high productivity and professional success. It is an important skill we have to nurture continuously. So, if you're looking for tips on how to stay focused at work, we've got plenty!

Key Takeaways

• To stay focused at work, consider planning your tasks more efficiently using various planning tools, employing time management techniques, practicing mindfulness, setting clear goals, creating a friendly environment that boosts productivity, and taking regular breaks.

• Avoid multitasking, turn off phone notifications, remove all distractions, and move your body during breaks - all these will help improve your concentration and minimize interruptions.

• To improve your focus long-term, consider training your brain with the Mendi headband, which utilizes fNIRS neurofeedback technology.

1. Create a To-Do List

A to-do list is an excellent way to understand your workload! At first, you may find yourself thinking there's no use for a to-do list because you already know your responsibilities. But it's so worth it! At one point, keeping everything in your head may not work anymore and you may become overwhelmed. By writing things down, you're creating a bigger picture of your workload, which can help you prioritize tasks, stay organized, and manage your time better.

You can write weekly to-do lists, for example - include major tasks you need to do on a weekly basis and assign them to specific days. Then, at the beginning of each day, create a to-do list for that specific day and start with 3-5 key priority tasks. Once you finish a task, check it off. You can use colorful pens or stickers - they can cheer you up and help you stay motivated! This method may not work for everyone but it is worth trying.

2. Set Clear Goals

Without setting clear goals, we often get lost in everything we want to achieve and end up losing time trying to figure things out. As such, use SMART goals:

• Specific

• Measurable

• Achievable

• Relevant

• Time-bound

These parameters will help you focus on achievable goals. For example, instead of setting a vague goal like "to be more productive at work," aim for smaller, more specific goals that can be achieved in the near future, such as "to find apps that will help me be more productive at work."

This is why focusing on one task at a time can really help long-term, even though at the moment it may seem like we're not progressing because we're not aiming big. Small steps are the key to success!

3. Use Time Management Techniques

Effective time management techniques are essential for staying focused at work and finishing tasks on time. Here's what you can do:

• Write down your work "habits" - even the tiniest details, like how often you open your e-mail. This is just a one-time thing that will help you visualize your day at work. This way, you'll notice how much time you spend on each task and if there's something you can improve/adjust.

• Use a time log and the Pomodoro Technique. This means you have to work for 25 minutes without breaks (which means you'll also have to turn off all notifications) and then take a 5-minute break. Log your progress along the way. You'll probably notice you're much more productive when you're not distracted during those 20 minutes!

• Allocate specific periods for specific tasks depending on their urgency and your preferences.

• Use planning tools (for the to-do list mentioned above!).

4. Focus On the Unpleasant/Difficult Tasks First

If there are some tasks you don't like, focus on them first. Otherwise, you may end up procrastinating all day because of them. Plus, if you schedule these tasks for the end of the day, you may be too tired to finish them, which will leave you disappointed.

Finishing difficult tasks first can also reduce stress levels and empower you with a reward, which can improve your productivity and focus for the rest of the day.

5. Declutter Your Workspace

A cluttered workspace can be a major source of distraction (not for everyone, though!). But if you usually like to have things organized, it's best to have your workspace always clean. For example, remove non-essential items from your desk, minimizing distractions.

And decorate your desk! Add plants, stickers, photos, books, or anything else that makes you feel comfortable (as long as it's permitted at work). Feeling that your desk is your desk can really boost your productivity and help you stay focused.

6. Utilize Noise-Canceling Headphones

Noise-canceling headphones can be a game-changer in a noisy work environment. They block out surrounding noise, creating a calmer work environment that aids in stress reduction and better focus. Just make sure they're comfortable enough so you can wear them for as long as necessary without feeling any discomfort.

7. Adjust Lighting and Ergonomics

Proper lighting and ergonomic adjustments are essential for maintaining focus. In fact, it has been demonstrated scientifically that insufficient illumination can make you sleepy. Plus, poor lighting can strain your eyes, which, in turn, will reduce your concentration and may even cause headaches.

And don't forget about being physically comfortable, which is just as important! You won't be able to focus on your work if your back hurts. Invest in an ergonomic chair or other ergonomic products like a lumbar support pillow or an under-desk footrest.

8. Schedule Short Breaks and Move Your Body

Ideally, you should take short breaks of 5-10 minutes every hour. If it's not possible, aim for at least 20 minutes every 2 hours.

Moreover, how you spend your breaks is equally important. For example, it's best to avoid using your phone - your eyes and mind need a break as well. Go for a walk, listen to music, stretch, have a cup of coffee, or anything else that can help you relax and unwind.

9. Practice Breathing Exercises

Incorporating deep breathing or mindfulness exercises during breaks can improve mental clarity and concentration.

For instance, you can try alternate nostril breathing, which is a common yoga breathing exercise that helps reduce stress and enhance focus. You just have to alternate your inhalations and exhalations through your nostrils and repeat this 5-10 times. Another excellent breathing exercise is the 4-7-8 breathing - breathe in through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds.

10. Get Enough Sleep

It goes without saying that poor sleep can affect our cognitive abilities, mood, and overall well-being. Sleeping enough is extremely important for cognitive function and focus. Therefore, make sure to get enough sleep, ideally between 7 and 9 hours.

However, how much we sleep isn't the only thing that determines the quality of our sleep. It's equally important to reduce blue light exposure before bed, reduce irregular daytime naps, avoid alcohol, and optimize the bedroom environment.

11. Exercise Regularly

Research shows that moving your body during breaks can enhance executive function and working memory. Studies have also shown that people who exercise regularly have superior concentration skills. Although scientists are still debating how exactly physical exercise affects concentration, there's enough evidence pinpointing this benefit.

It is also believed that exercises that require decision-making skills, such as football or hockey, can be more beneficial for your focus. On the other hand, exhausting exercises, like high-intensity interval training workouts, can have a negative impact on your concentration.

So, next time you take a break from work, do some stretching, or go for a brisk walk - test this method and see how you feel!

12. Eat Nutritious Foods

Nutrition plays a vital role in supporting cognitive function and overall mental health. Switching to a diet rich in omega-3 fatty acids, antioxidants, and vitamins can significantly impact focus and mental clarity.

Don't skip your breakfast - it's considered the most important meal of the day that fuels both your body and brain! Eat fruits, vegetables, legumes, high-fiber whole grains, and dairy - in other words, a well-balanced diet that provides your body with all the required vitamins and nutrients.

Here's a tip: it is believed that leafy greens, berries, tea, coffee, fish, avocados, and nuts are particularly beneficial for brain health!

Also, don't forget to stay hydrated - hydration has been linked to improved focus, decreased mental fatigue, and enhanced short-term memory.

13. Practice Mindfulness Meditation

Mindfulness meditation is an effective technique to enhance focus and reduce anxiety. Regular meditation trains the brain to focus for longer periods, positively impacting attention span. It is particularly beneficial for individuals with ADHD.

If you've never meditated, you may find it frustrating at first, so you can start slowly. You can practice mindfulness on the go - while driving, for example, focus on the road, your car, and the other cars around you. Don't let your mind wander; if it does, just bring it back. The goal is to be present in the moment. Practicing this regularly can improve your concentration long-term and help you finish your tasks more quickly because you won't get distracted as easily.

14. Try Visualization Techniques

Visualization techniques are basically mental images we create in order to help ourselves achieve something - in this case, our goal is staying focused at work. You can:

• create a mind map,

• practice guided imagery,

• rehearse your next working day in your imagination,

• make a vision board or a success map.

These won't only improve your focus but also boost your confidence and decision-making skills and help you adopt healthier habits.

15. Take Advantage of Technology

We live in a digital era, so why not take advantage of the thousands of tools available? There are so many apps you can use for productivity, time management, organization, and whatnot. You may not find a suitable one at first - don't give up! Try more apps until you find the one that really helps you streamline workflow and stay focused.

16. No Phone Notifications and Other Distractions

Receiving notifications on our phones - or laptops - is a norm nowadays. We often stop working to check those notifications and then get back to the tasks we need to finish, without realizing that our focus is gone. After all, we only took a 5-second break to check those notifications, right? How much can this interrupt workflow?

Did you know that even the shortest interruption translates into 23 minutes you spend regaining focus? Plus the "resumption lag," which is the time you take to gather your courage to return to the original task. This is because a part of your focus always stays on the previous task and you can't focus fully on the current task (this is also the reason why multitasking isn't a good idea).

Failing to concentrate on important tasks can also lead to work errors and emotional strain in the form of frustration, irritability, and stress.

17. Write Down Your Thoughts

Let's say you're working on something important, and you suddenly remember something about another task. Ideally, you'd have to ignore that thought and deal with it later once you finish the current task. If you can't take your mind off it, write it down and return to your current task. This way, you're reassuring yourself that you won't forget about it and will deal with it when you have time. This technique is really helpful for people with ADHD.

18. Listen to Music

Some people focus more easily in a quiet environment. Others, however, feel they can concentrate better while listening to music, so there's nothing wrong with that. In fact, a study has confirmed that people listening to music while working may benefit from high attention levels. The study participants who listened to no music at all had the lowest scores in attentiveness, while those who listened to music 10 minutes prior to taking a test had an average attentiveness score.

19. Train Your Brain With Neurofeedback

Neurofeedback is a form of biofeedback that increases awareness regarding your brain activity and helps you regulate it through real-time feedback.

If your goal is to increase focus, the Mendi headband is exactly what you need. It is a non-invasive, safe method to gradually train your brain just like you train your body through physical exercises.

How does it work? Well, the Mendi headband has sensors that measure blood flow levels in your prefrontal cortex, which is right behind the forehead. More precisely, the sensors read the levels of oxygenated and deoxygenated hemoglobin in your blood (higher levels of oxygenated hemoglobin = higher concentration levels). Then, the data is translated into real-time feedback that appears on the Mendi app. If your focus improves, the ball on the screen rises, and your score increases. Over time, this positive reinforcement helps you learn how to control your brain activity, thus being able to stay focused when needed.

Naturally, neurofeedback isn't something that yields results just after one session. It's a brain training method that can lead to long-term positive changes in how you concentrate and manage stress and emotions.

Why Is It So Hard to Concentrate at Work?

If you're wondering why staying focused at work is so difficult sometimes, you're not alone! Here's a list of the most common things that prevent people from maintaining their concentration on a task:

• Tiredness and stress. While we may not feel it (at first!), not getting enough sleep and feeling stressed prevents us from reaching our peak focus levels.

• Life outside work. Even though you love your work and enjoy what you're doing, personal experiences do affect concentration levels, although this may not be obvious initially.

• Multitasking. Many people find multitasking a positive thing because they work faster this way, which is true - constant interruption can motivate people to finish a particular task more rapidly to compensate for the lost time. But it comes at a price - studies have shown that people who multitask experience higher frustration, higher workload, more stress, and more time pressure.

• You don't like what you're doing, which is common with repetitive tasks. In this case, as mentioned above, just get it done first thing in the morning and forget about it!

• Medical conditions. Sometimes, the inability to stay focused is caused by a medical condition like ADHD, OCD, anxiety disorders, or chronic fatigue syndrome. In this case, it's recommended to talk to your doctor.

Frequently Asked Questions

How do you remain focused at work?

To remain focused at work, tackle high-priority tasks first, create a distraction-free workspace, use the Pomodoro technique, and take regular breaks. Plus, it's recommended to adopt a healthy lifestyle to improve focus skills - sleeping enough, eating healthily, exercising regularly, and even training your brain with neurofeedback devices like Mendi.

How to stay focused at work with ADHD?

To stay focused at work with ADHD, break down large tasks into small steps, always have a notebook at hand where you can write down distracting thoughts so you can return to them, find a work buddy, use organizational tools, find a fidgeting method that won't distract you or others, and gamify your tasks.

Why is it so hard to concentrate at work?

Losing focus at work often stems from distractions like phone notifications, multitasking, and personal stress. By addressing these factors, you can significantly improve your concentration and productivity!