How to Stay Focused: 10 Strategies

"Improving concentration and focus is like upgrading your brain’s GPS system,” says Hayley Nelson, PhD, a Philadelphia-based professor of psychology and the founder of the Academy of Cognitive and Behavioral Neuroscience. “It helps you get where you want to go faster and with fewer detours."

Better focus can lead to improved productivity, stronger problem-solving, and more meaningful engagement with your work, relationships, and goals, Nelson says. Here's how to sharpen these skills, so you can reap the many benefits of better concentration.

1. Tackle 1 Thing at a Time

"Multitasking is a myth," says Dr. Nelson. "What we’re really doing is task switching, which depletes our mental resources, increases cognitive fatigue, and reduces performance."

Instead, give your full attention to just one task or project at a time, complete it, and move on to the next item on your daily agenda. Also try to keep a realistic list of what you'll be able to accomplish.

"When we have too many tasks on our plates, our attention gets fragmented just trying to decide where to start,” says Stacy Thiry, a licensed therapist at Grow Therapy in Florida. “It’s more effective to identify your top three priorities for the day and start with those. This builds a sense of progress, which boosts dopamine (which is associated with rewards) and helps sustain focus over time."

2. Plan Ahead

If you need more structure than a simple to-do list, consider using a bullet journal or similar system to plot out specific buckets of time for each task you need to get done, suggests Zoë Kahn, LCSW, a holistic therapist based in South Pasadena, California.

Thinking through the timeline for a project before you get started can help you avoid potential frustration and stress, which can sabotage focus.

"Sit down before you begin and figure out how long the task will take and when you will need to take breaks," Kahn says. "Maybe you need to spread the task out over a couple of days or work on other projects in between. Planning ahead will reduce stress and help you know how long you will need to focus."

3. Try the Pomodoro Technique

"What makes Pomodoro so effective is that it respects the brain’s natural attention span," Thiry says. "This format helps reduce mental fatigue and builds consistency over time. It’s also great for perfectionists or procrastinators who tend to get overwhelmed by large projects. You’re not forcing yourself to stay hyper-focused for hours, which often leads to burnout.”

Kahn adds that the structure is the most important aspect, so you can experiment with the work and break times to find what ratio works best for you.

4. Limit Distractions

"Smartphones are designed by nature to distract us,” says Kahn. “If you find yourself picking up your phone every few minutes to check messages or surf the web, set it on airplane mode or remove it from your workspace entirely."

Nelson also recommends turning off notifications, keeping your phone out of sight, and treating social media like a reward rather than your full-time job. "Most cell phones come with a focus setting built-in, so be sure to set it to your specifications," she adds.

5. Create a Calm Workspace

"We’re more likely to stay focused when our space isn’t overstimulating,” says Thiry. “Visual and auditory clutter makes it harder for the brain to filter out what’s unimportant, so minimalism often wins here."

"Brain.fm uses music engineered to enhance focus, and many people find it less distracting than typical playlists," Thiry says.

Khan says classical or instrumental music are good options too, as are white noise or noise-canceling headphones if music distracts you.

6. Manage Your Stress

"When your nervous system is calm, your ability to focus increases dramatically," Thiry says.

She and Nelson recommend the following mindfulness exercises as stress-reduction techniques, which can be done in the moment to combat stress or as a regular practice.

• Deep breathing exercises: Try box breathing, in which you inhale slowly through the nose for a count of four, hold your breath for a count of four, slowly exhale through the mouth for a count of four, and then pause for a count of four to complete the fourth side of the box. Repeat for several rounds. Thiry recommends doing this exercise before work to "prime your brain for better concentration."
• Progressive muscle relaxation: Sit or lie in a comfortable position and focus your attention on one part of your body at a time, working upward from your feet or downward from your face. Tense and hold the related muscle group (abs, shoulders, and so on) for five seconds while breathing in, then release and relax before moving on to the next body part. "This can help discharge the physical tension that quietly disrupts mental clarity," Nelson says.
• Nature exposure: Get outside for a walk, sit on a park bench, or if you’re stuck at your desk, pull up a picture of a forest or beach on your laptop. "Even looking at natural scenes can reset the brain’s attention system," Nelson says.

  [9]

• Grounding exercises: "Simply going outside and focusing on your senses (what you see, hear, smell) can anchor your mind in the present moment," Thiry says. "This redirects attention away from mental clutter and back to the task in front of you."

7. Eat Nutritious Food

Kahn says a common mistake she sees in people who are trying to focus is that they either forget to stop and eat or they try to power through a task without refueling. But focus requires mental and physical energy, she says, so we need to fuel our bodies with nutritious foods throughout the day.

"Make sure to have healthy snacks and meals, perhaps during your scheduled breaks," Kahn suggests. "Identify foods that give you energy (think high-protein, low-carb, and low-sugar) versus foods that cause an energy crash (high-sugar and high-carb)."

Just as important? Staying hydrated, Nelson says. So keep a water bottle handy when you're in deep-focus mode.

8. Exercise Regularly

9. Get Enough Sleep

"Focus is one of the first things to go when you’re even slightly sleep-deprived," Nelson says.

What's more, Kahn says, "Trying to focus when you are tired can cause frustration and lengthen the amount of time it takes to complete tasks or assignments."

• Go to bed and wake up at the same time every day.
• Keep your bedroom cool, dark, and quiet.
• Create a relaxing bedtime routine.
• Avoid caffeine, nicotine, and alcohol later in the day.

If you’re tried these strategies and still struggle to get restful slumber, see a doctor to rule out a sleeping disorder.

10. Be Kind to Yourself

The way we treat ourselves plays a role in our ability to focus — as does the way you think about yourself.

"Our neural networks are tuned in to all the negative phrases we’ve said about ourselves or others have said about us,” says Rebecca Hug-Phillips, PhD, a licensed professional clinical counselor and a faculty member at the University of Phoenix College of Social and Behavioral Sciences. ”If you reiterate those aloud or in your head when attempting to focus, you are harming your brain and functionality."

When you can't focus, pay attention to your inner monologue and replace negative thoughts with positive affirmations.

"Instead of saying 'I'm a failure,' learn to say, 'I am capable' and 'I can focus on what’s right in front of me right now,'" Hug-Phillips suggests. "Replace thoughts like 'I am lazy' or 'I should have known better' with statements like 'I am allowed to rest' or 'I did the best I could with the resources I had available to me.'"

If you have trouble making these mental shifts on your own, a therapist may be able to help.

The Takeaway

• Staying focused can be a challenge amid all the digital, physical, and mental distractions in modern-day life. Unbridled access to information, entertainment, and communication can make it difficult to concentrate on only one thing at a time.
• Research shows that monotasking, planning and organizing your day, and creating a peaceful environment can all improve focus.
• Healthy lifestyle habits can also help you concentrate. Get enough sleep, eat nutritious foods, and exercise regularly to support your brain health and improve your ability to stay focused.