Need help with staying focused? Try our tips

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Have you ever noticed how tough it can be to stay focused when studying for an exam, working on a report, or simply getting lost in a good book? Nowadays, our world has more distractions than ever before (hello, Instagram and TikTok!), which makes it much more difficult to concentrate.

Even when we genuinely want to focus on a task, we often catch ourselves daydreaming with glazed eyes. But don’t panic yet! There are ways to regain control of your attention. You don’t have to completely give up technology, but a little self-discipline can make all the difference. In fact, maintaining concentration is equally about taking care of your mental and physical health. Here’s how to do it.

Eliminate distractions

Begin by creating a distraction-free zone for yourself. While it might not be possible to eliminate every distraction, you can certainly reduce their impact. Here are some simple steps to help you along:

  • Find a peaceful spot to work.
  • Silence your phone or, even better, turn it off.
  • Close the door to your workspace for some uninterrupted time.
  • Kindly let those around you know that you need some quiet time.
  • Minimize the number of open programs or apps on your computer.
  • Consider playing some soothing background music or white noise.
  • Lastly, tidy up your workspace

Take a timed tech break

To boost your attention span, try doing a “tech break.” Before diving into a task, take a moment (around one or two minutes) to open your favorite apps. Then, set a timer for 15 minutes, put your phone on silent, turn it face down, and place it aside. 

Once the timer chimes, you’re allowed another one or two minutes to check your phone — a little tech break. You can repeat this cycle three or four times before treating yourself to a longer break from your work.

Avoid getting hangry

We’ve all experienced that grumpy feeling when  “hanger” sneaks up on us. The mix of hunger and irritability can really throw off our focus.

To keep your brain sharp, energy levels high, and emotions in check, it’s essential not to skip meals. Try to maintain a balanced diet with lean protein, complex carbohydrates, and healthy fats to keep yourself energized. If you find yourself hungry between meals, reach for fresh fruits, veggies, nuts, or seeds, and don’t forget to stay hydrated by drinking plenty of water.

Treat yourself to a caffeinated drink (but just a little bit) 

Can’t focus? Why not treat yourself to a nice cup of coffee or another delightful caffeinated beverage? Research hints that caffeine, when enjoyed in moderation, can be your focus’s best friend, especially when you’re feeling a bit tired.

Just remember not to go too wild with it, or you might end up with those jittery feelings from too much caffeine, which can actually make it harder to stay focused.

Make sure to exercise

Activities such as running, swimming, and lifting weights do more than just benefit your body. They also support your brain’s well-being, playing a crucial role in memory and concentration. In fact, regular exercise might encourage the production of a substance called brain-derived neurotrophic factor. Some studies indicate that this chemical can enhance memory circuits, making them work better.


Ending Notes

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