Sitting at your desk during a work day and maintaining focus can be challenging, especially after a long weekend. Today I’m sharing my top tips for improving focus and concentrating on the task at hand so that you can have a productive day focused on what you’d like to get done!

Block outside stimuli

Wear noise-canceling headphones, turn off your notifications and implement a quiet period of focused work. If you work from home be sure to turn off the TV, close your office door and establish boundaries for yourself and anyone else you live with when it comes to dedicated working hours.

Try the Pomodoro technique

This is a brain training technique where you focus on a task for 25 minutes, take a 5-minute break, and start again for another 25 minutes. This is done for 4 periods, then you take a longer 20-30 minute break. You can start with 15-minute periods and work your way to 25-minute blocks in the beginning.

Take breaks every 2 hours

The human brain is able to focus for up to two hours, after which it needs a 20-30 minute break. Therefore, the average work day can be difficult for people because they’re working 8+ hours without adequate space and breaks from what they’re focusing on. I encourage you to get up, move your body, refill your water and shake things off before returning to the task at hand!

Prioritize

Leave more difficult tasks for when your brain is feeling fresh and awake by doing them first and foremost. This is also known as ‘eating the frog’. The time can vary from person to person, but studies reveal that 90% of people do their best thinking outside of the office either early in the morning or late at night. Get clear on what time of the day is best for you and commit to getting your heaviest weighted tasks done during that time. This will allow the brain to focus better, complete tasks faster, and feel less drained when you’re done. Make a list of what needs to be done and put them in order from hardest to easiest. Do the difficult tasks first.

Get outside/nature bathing

When we’re outside in nature there are fewer distractions and stimuli that require the brains’ attention, which allows the brain to disconnect and return to a calm state. Set a goal to spend 10-15 minutes outside each day, preferably within an hour of waking up, to calm the nervous system and set yourself up for a powerful and productive day.

Practice Mindfulness Techniques

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique. Mindfulness can help improve attention as well as reduce stress levels, anxiety, and depression. Inviting it into your daily life can change the brain because it helps keep thoughts focused on one single idea which improves concentration over time.

I’m curious, which practice is the most intriguing to you, and what questions do you have about them? Comment below and let me know so that I can support you in your journey to more focused, productive days!

With love, Coach B