13 Ways to Focus When Distracted
Feeling frazzled and unable to concentrate? Here are some quick tips on how to focus when you’re distracted so you can be relaxed and present and accomplish all that you need.
Ever start a project first thing in the morning, only to go down about 15 rabbit holes, never completing the original task?
Yeah, me neither :-)
We’re distracted.
Given everything that’s going on in the world, who can blame us?
A 2010 study found that people think about something other than what they’re working on almost 47% of the time.
So half the time you’re thinking about what you’re doing, and the other half, you’re elsewhere.
But we have work to do, and we have relationships, projects, and life that needs our attention.
So how do you focus when you’re distracted so you can still accomplish what you want?
How to Focus When Distracted
1. Breathe
When we’re distracted, we’re not present. We’re half listening, half doing something else, which leaves us flipping around our head and thoughts.
Deep breathing takes you from your head to your body.
I often have my health coaching clients practice box breathing when they’re feeling overwhelmed and unable to focus. With box breathing, you inhale for a count of 4, hold for 4, release for 4, and hold out for 4. Repeat as many times as necessary. The counting and focus on the breath can be very calming.
It can also move your attention from the brain to the body and present moment.
Another good breathing technique to help you focus when distracted is simply extending the exhale longer than the inhale. That sends a signal to the sympathetic nervous system to relax.
As a Certified Meditation Teacher, I’m a big proponent of sitting quietly and watching your breath. Science has shown how meditation can train the brain to be present and focus better.
2. Set Goals
We often get distracted because we don’t have clear goals.
When we’re unclear on our direction, it’s easy to meander since we don’t have an end game. Everything holds the same weight and our attention is easily turned.
Having 2-3 important tasks to accomplish each day is usually a good starting point. You may find you can do more or you may find that the tasks are so large that you can only do pieces of one. Manage the size and list so it’s doable.
When we know where we want to head, we can organize our time and efforts in a clear direction.
3. Set a Timer
Another way to help focus when distracted is to set a timer.
Take one of your day’s goals, and allot an amount of time to dedicate to it.
This doesn’t need to be 3 hours long. In fact, you won’t be able to concentrate for that long so try for smaller chunks.
Anything under or around an hour can be helpful, depending on the type of work. If you find it too difficult to focus for this long, try smaller chunks with repetition.
4. Say No to Multi-Tasking
Women are always praised for their ability to multi-task. Yes, we can juggle A LOT of things at the same time, but at what cost?
A professor from the University of California, Irvine found that it took just over 23 minutes to get back to your original task after an interruption.
A study out of the University of Sussex actually found that multi-tasking may shrink your brain. They compared people’s brains who were heavy multi-taskers to those who weren’t and found that the multi-taskers brains started to change, and not for the better.
The multi-taskers who used different screens at the same time such as texting while watching TV had less gray matter in an area of the brain responsible for emotions, empathy, and decision making.
This is another reason why having a goal list is helpful. Work on one of those goals at a time for a clearer head and better productivity.
A singular focus will help you stay focused and get more done.
5. Eliminate Outside Distractions
If you really want to ace focusing on one thing at a time, make sure you get rid of as many distractions as you can.
Many of those distractions come from your computer or phone with sound notifications, alarms, likes, and tags. Silence your phone for specific periods of time so you can focus.
Sometimes your distractions may come from live people in your space and as much as it’s possible, try and block quiet time for yourself so you can get what’s needed done.
6. Break Into Small Pieces
One reason we don’t start projects is that we’re too overwhelmed with the size and scope.
When you can break the project into smaller pieces, it won’t feel as daunting.
Try and accomplish a small piece of an important project each day to keep you moving forward.
7. Batch Projects
Another way to improve focus ton get things done is to group similar projects together.
I always recommend to my health coaching clients to create a batch cooking day or two during the week. On this day, you prep food for the majority of the week. Shop, clean, chop, and pre-cook.
It’s then ready to go when you want to eat when things get busy during the week.
You can batch calls, bill paying, writing, scheduling, and anything else that goes together and uses similar brainpower.
It will save you from switching back and forth between different brain functions and allow you to knock out a lot of things at the same time.
8. Schedule
Whether you’re batch cooking, running errands, or writing a book, you’ll want to schedule this time in your calendar.
You schedule doctor’s appointments that rarely budge, so give yourself the same attention, and put your priorities on your schedule so they’re sure to happen.
9. Create a Deadline
Often times we don’t move forward on a project because there’s no hard deadline. That may lead us to put things off and get distracted with whatever comes our way.
If you don’t have a set date to accomplish something, set one for yourself.
Tell a family member, friend, or colleague about the deadline so it’s real and you can be held accountable.
10. Clear Your Head
If you are in fact on a deadline but simply can’t focus, find a way to clear your head.
Talk out any issues to a friend or co-worker.
Put on an upbeat song and have a spontaneous dance party to shake things up.
11. Visualize the Outcome
If you’re feeling distracted and unable to focus on your goals, visualize the outcome you want.
Do you want a healthy meal with your family, a finished book, or better relationships?
Picture having those things in your life. What does it feel like and look like? Seeing something come to life can make it all the more desirable.
Then start to take small steps to make it happen.
12. Nourish Your Mind and Body
Not eating well or exercising can affect your energy levels.
Make sure you’re properly nourishing yourself.
Keeping a balanced plate will help keep you focused, just like exercising will help the blood flow to your brain for optimum performance.
13. Give Yourself Time and Space
If you’re really struggling with how to focus, you may need to take a deeper dive into what’s holding you back.
Unexamined feelings and emotions may need to be addressed to truly free yourself up to focus.
Seek the counsel of a trained professional if necessary.