How to improve focus
That little computer in your pocket, your phone, was intentionally designed to be an addictive distraction. Each app is carefully designed to get you checking for updates over the day. Social media, Netflix and Youtube vie for your attention.
It’s no wonder you can’t focus!
Although the overuse of technology is a significant factor depleting us of our focus, it’s actually our modern lifestyle that isn’t conducive to keeping us focused on one thing at a time.
Do you have any of these symptoms?
Inability to perform regular daily tasks
Restlessness
Mental cloudiness or “brain fog”
Difficulty remembering things that happened a short time ago
Difficulty making decisions
Lack of energy
Making careless mistakes
Missing important meetings, deadlines, or appointments
Losing things frequently or problems with remembering where things are
Inability to finish tasks on time
What might be the cause?
Sleep deprivation - not only does poor sleep make learning challenging, but it hinders concentration and lowers alertness. Improving our quality and length of sleep would be the first port of call.
Vitamin deficiency - a lack of vitamin B can cause brain fog.
ADHD - not just prevalent in kids. In adults, the main symptoms of this mental health condition can include trouble focusing, impulsiveness, mood swings, and poor time management.
Anxiety - worrying takes brainpower, which can get in the way of focusing.
Depression - is so much more than a mood disorder that causes us to feel sad. Depression also affects the parts of your brain in charge of attention, memory and decision-making.
There are many other underlying physical and mental conditions that could also be meddling with your brain function.
Medical disorders known to impair focus include:
altitude sickness
carbon monoxide poisoning
diabetes
head injury
heart disease
heatstroke
hypothermia
infections
lung disease
malnutrition
substance abuse
thyroid disease
Also, many prescription drugs can also negatively impact your focus. So be observant and take note of how your body feels when on medication.
How can we improve our focus?
1. No multitasking!
We fall into multitasking as we hope to accomplish more in less time. When you multitask, your brain must quickly toggle back and forth between tasks, which can waste up to 40% of your productive time. Think about your laptop when you have too many tabs open.
2. You can strengthen your power to focus by engaging in activities that require intense focus, such as:
creating art
playing a musical instrument
learning a new language
playing chess
3. Using the Pomodoro technique.
Before starting your 25 min concentration, my top tip is to decide what you will accomplish in that time. This way, you focus on one thing rather than following your multitasking tendencies. (I did it right before setting my timer to edit this blog.) If I’m limited to 25 min, then I need to put my entire focus into completing the task.
4. Eliminate distractions.
Focus comes from limiting your distractions. Learn to say no to anything that is not important enough.
What I’ve said no to in the last 20 minutes:
The pile of clutter on my desk- a clear desk is better for concentration.
Answering emails that have just come through.
Booking a nail appointment (I don’t NEED it!).
Checking social media, which always seems to beckon.
Answering my friend on Whatsapp, she’ll understand if I reply after writing this blog.
Remove anything that competes for your attention. I find it helpful to leave my phone in the other room, close my email, so I’m not bombarded with notifications and clear my desk before sitting down to focus.
I’ve said no to all these distractions, but what will help prime my brain to concentrate?
Meditation is a great way to improve focus and reduce stress. Meditation helps you get into the alpha brainwave state. You know how it feels to be “in the zone.” That is how it feels to be in the alpha brainwave state. I enjoyed Headspace’s animations on Netflix.
5. Eat better, exercise more.
An energy crash follows quick rises in our blood sugar. Rather than filling up on sweets, eat foods high in fibre, unsaturated fat and lean protein to keep you feeling full and your blood sugar steady.
Foods high in unhealthy saturated fat may cause inflammation to affect your brain. This can impair our ability to focus and perform. DO nourish your brain with lots of vitamins B, C, E and magnesium.
Exercise helps everything. Exercising helps us sleep better, ease stress, lower inflammation and encourage the growth of new brain cells. Personally, I find that when I go for a run, fresh new ideas bubble to the surface.