There are few things more frustrating than not being able to focus on an important project.

You sit down, ready to go...and then your mind wanders (usually to super important things like how long it’s been since you got your hair cut, or what you’re going to have for lunch). You’re not alone—many people have trouble really zeroing in and focusing on the task at hand, especially for a longer stretch of time.¹

Fortunately, there are a few little tricks you can try to help improve your concentration, both immediately and in the long run.

1. Take a walk.

Regular, small walks throughout the day are best for improving your focus in the long term.²  However, even a quick walk outside might do wonders for you, offering a change of scenery and a little energy boost. If you can, take 10-15 minutes to walk—maybe think about your latest project or a new challenge, as you stretch your legs. Hopefully, you’ll sit back down to work with some fresh ideas and new perspectives.

2. Fuel yourself—the right way.

Your body needs fuel to function properly, and there’s definitely a right way (and a wrong way) to get that fuel.³ The right way involves plenty of water and healthy snacks (think almonds, grapes, apple slices, carrot and celery sticks, etc.). Put the right stuff into your body, and you’re more likely to focus on the good ideas coming out of it. This is related to sleep as well. You definitely need to be getting enough rest if you want to be able to effectively concentrate.

3. Relax.

Stress and anxiety can play a big role in your inability to concentrate.⁴

You’re worried about not completing your task well, so you second guess every idea you have. Eventually, you become time crunched and worried about finishing the project at all, which makes it even harder to focus. Sound familiar?

Take a deep breath. Relax. Take a short nap if you need to. It’ll help quiet your mind and clear your anxiety. For a long-term solution, try practicing meditation, which can teach you to observe your thoughts without becoming distracted by them, meaning a higher level of focus overall.⁵

4. Set a timer.

Sometimes, it’s hard to focus because it feels like you’re going to be tackling a giant project that you’ll be working on for the next several hours. The sheer enormity of it can be enough to make you lose interest.

To combat this, set a timer for a shorter period (say, 15 minutes) and commit to totally focusing on your project for that amount of time. After that, give yourself a short break, and then work for another 15 minutes. Breaking up your focus like this will help even big projects seem much more manageable.

5. Prioritize.

This strategy may not help you in a specific moment, but learning to prioritize can be helpful for improving your focus and concentration overall. Sometimes, when you have various tasks or projects on your plate, it can be difficult to zero in on one. Your mind might bounce from one to another, making it difficult to make good progress on any one thing. Take some time before you start your work day to prioritize your tasks. If you know you’re working on the most important thing, you’ll be more motivated to focus on that task without being distracted by other, less important ones.

Figuring out what helps you concentrate might take a little trial and error, but it will save you time and frustration in the long run. Follow any of these tips to help improve your concentration, and start getting things done!

 

References

¹ http://www.medicinenet.com/difficulty_concentrating/symptoms.htm

² https://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm

³ https://www.ncbi.nlm.nih.gov/pubmed/22855911

⁴ http://www.calmclinic.com/anxiety/symptoms/inability-to-concentrate

⁵ https://nccih.nih.gov/health/meditation/overview.htm