How to improve your focus

Do you often find yourself struggling to complete a work assignment or zoning out during class? It can be difficult to hold concentration, while being interrupted by competing priorities, buzzing devices, and the thoughts running through your mind, but it is possible to improve your focus with the right strategies. While some people are born with a naturally focused disposition, others need to work a little harder to make it a strength. Today, we’re going to look at ways you can begin to enhance your focus and ask for support when you need it. 

6 ways to enhance focus and concentration

• Establish healthy organization habits. Building morning and evening routines can bring calming structure to your days, while limiting overwhelming surprises. If you have a tough time getting out the door in the morning or falling asleep at night, make a step-by-step list of your daily routine to see where you need to make adjustments. Clear out clutter in your bedroom, office, or study area so that you aren’t so easily distracted by your environment. 

• Make tasks more manageable. If you find yourself feeling stretched, try focusing on one task at a time instead of multitasking. It can also be helpful to schedule in short breaks to recharge and to use time-blocking skills. For example, the Pomodoro Technique involves doing 25 minutes of focused work followed by a 5 minute break. 

• Implement screen boundaries. We know this one can be tough, but try to silence and put away devices when you need to complete an important task. Our devices are designed to keep us hooked, so consider setting app time limits (especially for those never-ending social media scroll sessions) to help you out. 

• Prioritize your well-being. Adding simple moments of self-care into your days can make a big difference in your ability to sit and focus. If you’re feeling distracted or stressed, try spending time in nature, finding an enjoyable way to move your body, making yourself a nutritious meal, or writing it all out in your journal. By learning how to ease your body and mind during times of overwhelm, you’ll be building a toolkit of healthy habits that you can always turn to. 

• Practice mindfulness. Mindfulness is simply the practice of paying attention to the present moment with kindness and curiosity. To help yourself build greater focus, you can try using guided meditations or taking a few deep breaths when you’re feeling distracted to drop you into the moment. Remember that it’s all about practice, not perfection, so be gentle with yourself as you build this mindfulness muscle.
  
  
• Create a calming space. It’s difficult to focus in a chaotic setting, so try to make your home as peaceful and predictable as possible. Limit things that can be distracting, like phones and loud televisions. When you need to concentrate, you can add a soothing scent like lavender or try playing relaxing jazz or classical music in the background.
  
  

If you’re struggling to separate your thoughts and tasks, having difficulty focusing, or feeling overwhelmed, consider reaching out to a mental health professional for support. Remember that the team at Bend is always here, so don’t hesitate to book an appointment today.

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