Can't Focus? These 8 Tips Will Help Promote Attentiveness & Productivity

The truth is this: Lack of focus is a reality for a lot of people. Whether the phrase why can't I focus? keeps bouncing around your mind or you just need some quick tips to help you write that paper due at midnight, we've put together the perfect advice from experts to help get you back on track.

According to George Sachs, PsyD, clinical psychologist at the Sachs Center and co-founder of Inflow, focus issues are caused by a variety of factors—including thoughts and feelings that are overwhelming and brain differences (i.e., chemical and/or structural) that make prolonged focus more challenging.

So many different things are begging for our attention. The interconnectedness of our society makes new and exciting information available constantly. And with new information comes the stress of dealing with, thinking about, and being introduced to new issues every time a notification pops up on your phone. 

When your inability to focus is paired with a lack of motivation, unusual tiredness, or difficulty getting restful sleep, it may be a good idea to let your doctor know. Seeing a health care provider about an inability to focus can be a good step to improving your daily life. "As being unable to focus is merely a side effect, knowing the origin of the cause is essential to improve focus," says clinical psychologist Janina Elbert, Ph.D. 

Let's figure out how to focus better (because honestly, if you're reading this article, we both know there's probably some task or assignment you need to be getting back to). Here are some long-term and short-term solutions that you can put into practice ASAP: 

New York Times bestselling author Johann Hari recently shared on the mindbodygreen podcast that the No. 1 way to increase your attention span is to sleep more. Sleep is incredibly restorative and an essential time for your brain to wash out all of the metabolic waste that builds up during the day. When you don't get enough sleep, that lack of restoration can result in poor concentration and shortened attention span.

If you can't focus right now, try pouring yourself a big glass of water or other hydrating beverage—for extra stimulation, try very cold or flavored water. Other immediate remedies could include taking a nap or eating a snack. 

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Any sort of movement serves as a welcome break for your brain, and a break is sometimes just the thing you need to be more productive. Moving your body helps support your memory and cognitive function. A 2020 review from Translational Sports Medicine even found that just two minutes of higher-intensity movement improves focus for an hour!

Sachs, Elbert, and many other experts recommend meditating to aid in concentration. Sahaja yoga meditation specifically has been found to reduce mental chatter and strengthen both focus and control, but here's a breakdown of the 12 major meditation styles, if you're curious.

The quick scroll of Instagram for a few moments during work distracts you more than you think. In fact, research shows that it takes 23 minutes to get back on track after a distraction. So, do yourself a favor and put your phone on "do not disturb" or even airplane mode, and make sure it's out of reach.

This method breaks up your work into 30-minute segments: 25 minutes of working and then a five-minute break. Many people report better productivity and ability to concentrate with this structure. There are even apps that can help you follow the schedule (or websites, if you want to avoid picking up your phone during those 25 minutes). 

So, it doesn't matter if you're listening to Mozart, Adele, EDM, Marvel film scores, or Mario Kart—as long as it helps you focus, it's the right music style to optimize your overall productivity. 

At the end of the day, the inability to focus is the body's way of telling us a need isn't being met and something needs to change. All you can do is respect those needs and set up your own system of fulfilling them so everyday life can be a little bit easier.