Are you distracted at work, or feeling like you can’t focus? Perhaps you find yourself looking at your phone more often, scrolling through social media or scanning the news headlines several times throughout the day?
A study by the Technical University of Denmark has revealed that our attention spans are decreasing. This is mainly due to the content and channels that we consume, which demand only small amounts of attention and are continuously updated, feeding us bite-sized snippets of information 24 hours a day.
But this distraction comes at a cost. An inability to focus reduces productivity and accuracy, leading to mistakes and having to redo work. This can be exhausting, increase stress levels, and reduce enjoyment and a feeling of accomplishment in the work that we do. More significantly, it can lead to feelings of frustration, burnout, and depression.
So, what can we do to regain our focus? Here are 5 tips to get your brain back in the game.
1. Recognise your distractions.
What are you doing when your mind wanders? Are you reaching for your smart phone, scrolling socials, checking emails, or opening your news feed? Identify the distractions and minimise them by leaving your phone in another room or in your bag, muting social media notifications, or keeping your email client closed. Once you know what is distracting you, you can work to keep those diversions at bay.
2. Know when you work best.
Are you a morning person or do you prefer to work into the evening? Think about or take note of the times that you are able to focus better and arrange your day to take advantage of that focus time.
3. Catch your focus when you feel it slipping.
When your mind starts to wander, do a quick check-in and ask yourself what the distraction is and why you need to focus right now. Identify your next goal, whether it is to finish reading this page, sending this email, or paying some bills. You may even just aim to complete another 5 minutes work. Once you reach your next goal, give yourself a break.
4. Take regular breaks.
This is especially helpful when you are completing monotonous tasks. Stand up, stretch, take a small walk, or grab a snack at least once every hour. This helps you focus as your brain knows there is a break coming up.
5. Take care of yourself.
Focus will be the last thing you want to do when you haven’t had enough sleep, exercised, you haven’t eaten well or perhaps had a few too many drinks the night before. Looking after yourself by consuming healthy foods and drinks, prioritising sleep, and exercising regularly will go a long way in helping you focus. And being able to focus and reach your goals at work is great for your ongoing wellbeing.
These are just a few things you can do to help your focus at work, with study or at home. Small changes like these today go a long way towards reaching your short term and long terms goals.
