10 Simple Tips to Increase Your Power of Focus
“One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.” – Tony Robbins
Remember that time when you were so absorbed in a project that the rest of the world just melted away? Hours could have passed, but it felt like minutes. You were in the zone, totally focused, and the work just seemed to flow effortlessly. That amazing feeling is called a "flow state", and sadly, it's way too rare for most of us. Instead, we're distracted, pulled in a million directions, and frustrated with how little we seem to get done.
But here's the good news: there are things you can do to train your focus for longer periods of time. It's a little like building muscle. You won't transform overnight; however, with a bit of practice, the time you spend in true concentration will keep increasing. Ready to get more done, feel less stressed, and discover the hidden depths of your ability? Let's dive in!
Let’s explore the 10 simple tips to increase your power of focus now.
1. Know Your Enemy: The War on Attention
We're fighting a constant battle with lots of continual distractions every day. Between our overflowing inboxes, the constant temptation of our phones, and the never-ending news cycle – the world is practically screaming for our attention.
And unfortunately, it's pretty easy for our brains to get hooked. It's the same kind of neurological craving that gets us hooked on social media or video games. The first step to winning any battle is understanding your enemy, so keep this "war on attention" in mind as we move through the rest of these tips.
2. The Power of Single-Tasking
Multitasking seems like a productivity superpower, right? Wrong! Studies have repeatedly shown that our brains aren't wired to do multiple complex tasks all at once.
When you try to multitask, you're really just "switch-tasking" – rapidly flipping your attention back and forth. This leads to mistakes, missed details, not being time efficient, and an overall sense of frantic effort with less to show for it.
Instead, become a single-task warrior. Give one task your full intention and see how much better it feels to get even more done, and what better outcomes you get in less time.
3. Taming the Time Stealers
Look, sometimes you need to focus, and your phone has other ideas. It buzzes, dings, and generally begs to be looked at. Turn off as many notifications as possible during your dedicated focus periods of time. Better yet, put your phone in another room so you aren’t tempted. The same goes for your email.
Close those tabs unless they're absolutely vital to the task at hand. Did you know that one study found that people get interrupted roughly every 11 minutes and that it can take up to 25 minutes to get back into the flow of what they were doing? Those interruptions are killing your productivity!
4. Setting Intentional Boundaries
Sometimes, the biggest distractions are the well-meaning people around you. Whether it's staff needing answers, family members asking for help, or your assistant putting calls through to you without any questions as to why they are calling you, these interactions can fragment your focus.
Don't be afraid to set boundaries! Use noise-canceling headphones as a "please don't disturb" sign or block off focus time on your calendar. Let others know when you need deep concentration. It might take some gentle training, and they'll eventually respect your focus times. These boundaries serve everyone better, and everyone will be even more time efficient. Yeah!
5. Find Your Flow Triggers
What helps you get into that "zone" of peak focus? For some people, a little background music helps (think instrumental, not distracting lyrics). Others need absolute silence.
Maybe it's a certain time of day when you feel most alert. Figure out when and in what environment you work best, and work to schedule your most challenging tasks for those times.
6. Prep Your "Focus Fuel"
I sure hope that you wouldn't try to run a marathon without proper nutrition and hydration, so don't expect your brain to work at its best when fueled by junk, either. Being tired, hungry, or dehydrated will sabotage your focus faster than anything.
Keep healthy snacks on hand, drink plenty of water, and take micro-breaks for movement (even just a few jumping jacks or push-ups against the wall, for example) to help keep your energy levels and focus high. It might sound counterintuitive; however, those short breaks will give you more focused time and you will be even more time efficient.
7. The Power of Play
Ever notice how focused kids can get when they're truly engrossed in play? That same principle can work for us adults, too. Find activities that get you into a kind of playful flow. For example, it could be working on puzzles or crosswords.
Others love to create, whether it's doodling, playing a musical instrument, gardening, or building things. These kinds of activities train focus in a fun way, building the "muscle" that can also translate into work-related focus.
8. Mindful Moments
Meditation gets a lot of hype these days, and for good reason. Regularly taking even just a few minutes to quiet your mind and focus on your breath has incredible benefits for focus and attention.
Think of it like clearing the mental clutter, giving your brain a mini reset, so it can get back to a task refreshed and ready to concentrate. There are tons of great guided meditation resources online or through apps to help you with implementing this in your life.
Dr. Andrew Weil advocates breathwork for its profound benefits in reducing stress, enhancing mental clarity, and promoting mindfulness. By activating the parasympathetic nervous system, breathing techniques like his 4-7-8 method help calm the mind, balance the nervous system, and improve focus. This allows for a mental reset, clearing cluttered thoughts and enabling better emotional regulation. The increased oxygenation and mindfulness fostered through breathwork not only enhance cognitive function but also boost your productivity and overall effectiveness in daily tasks.
9. The "Pomodoro" Technique
Some people can work for 2-4 hours at a time. If the idea of sitting in focused concentration for hours sounds intimidating to you, and it can for some people, this technique is your friend. Here's how it works:
Set a timer for 25 minutes and work on a single task without interruptions. When the timer's up, take a 5-minute break. Repeat that cycle several times, with a longer break every 3-4 cycles.
It helps to break big tasks down into smaller 25-minute chunks, and those built-in breaks actually increased focus overall.
10. When Your Focus Fails... Forgive Yourself
This is the most important tip! We all sometimes struggle with focus. Some days are tougher than others. Instead of berating yourself, which accomplishes absolutely nothing, practice forgiveness.
Recognize that you got distracted, gently redirect your attention back to the task at hand, and don't waste more time stressing about lost focus.
Remember:
Focus is a skill: It takes practice and patience to improve.Progress matters more than perfection: Don't stress if you're not in a flow state all the time. Every focused minute builds strength.This is YOUR journey: Experiment with different tips to find what works best for you.
The Takeaway
Living in a world full of distractions makes focusing a daily challenge for many of us. Yet, the ability to focus deeply is a superpower you can learn and implement. Imagine accomplishing more with less stress, finally tackling those big projects, and feeling truly absorbed in what you're doing. It's totally possible, and with the ten tips we've explored, you're already on your way. Start building that focus muscle even more from this day forward! Sound good?
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I’m the author of many books, including, Excuses Don’t Count; Results Rule, Live Life with No Regrets, No Excuses, The Guide to Stopping Procrastination, The Power of Visualization, My Gratitude Journal, the Work Life Balance Emergency Kit, and The Roadmap To Success with Stephen Covey and Ken Blanchard, and more.
Aim for what you want each and every day!
Anne Bachrach
The Accountability Coach™
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