"Mindfulness meets productivity: Clear your mind, conquer your day."

We live in a distracted world where focusing on ONE thing at a time has become hard or even impossible for us.

Research shows that when we get distracted, it takes us an average of 23 minutes to focus on our previous task again.

But how can we NOT be distracted? We are constantly bombarded with new information and messages— on multiple channels AND on multiple devices.

And if it’s not email, Slack, and social media that distract us, it’s the people around us or our mind wandering or running off to websites we shouldn’t be spending time on.

Distraction is everywhere and nowhere. But the truth is: that we choose to be distracted.

Mindfulness is the practice of intentionally focusing on the present moment, acknowledging one’s thoughts and sensations, and cultivating a non-judgmental awareness.

It involves being fully engaged in the here and now, without being consumed by past regrets or future anxieties.

Embracing mindfulness allows individuals to experience life with heightened clarity and a deeper sense of connection.

This is a common question for many. If you find yourself trying to multitask too often or struggling to complete even the smallest of tasks, you’ve likely asked yourself this question. And often, the answer can be found in your daily activities and some areas you can control.

These are five common habits and factors that can impact your ability to focus:

Distraction
We are bombarded by a constant flow of information, whether new or old, during the process of doing something.

Researchers have found that our brains are so primed for this distraction that just seeing our smartphone impairs our ability to concentrate.

Insufficient sleep
Scientists have found that lack of sleep can lead to lower alertness, slower thought processes, and reduced concentration.

As a result, your ability to perform tasks, especially relating to reasoning or logic can be seriously affected.

Chronically poor sleep further affects your concentration and memory.

Insufficient physical activity
Have you ever noticed how vigorous exercise leaves you feeling more relaxed and energetic throughout the day?

When you don’t do physical activity, your muscles can become tense. You may feel tightness in your neck, shoulder, and chest and such persistent, low-level discomfort can affect your concentration.

Poor eating habits
What we eat contributes to how we feel, including our mental sharpness and clarity, throughout the day.

If we don’t fuel our brains with the proper nutrients, we start to experience symptoms like memory loss, fatigue, and lack of concentration.

Environmental factors
The environment can affect your focus,when a noise level that is too loud is a problem, but many people also have difficulty concentrating when it is too quiet.

All of these elements can affect your concentration.

Now you know why you need help with concentration. What can help you to focus better? There’s no one answer for how to improve focus, but the following tips can help.

Cultivating focus and clarity in a distracted world requires intentional practices and mindful strategies. Let's explore some effective ways to achieve this.

Mindfulness Meditation
- Set aside a few minutes each day for mindfulness meditation.
- Focus on your breath, allowing thoughts to come and go without judgment.

Example: Imagine starting your day with a brief meditation. Instead of immediately checking your phone, you sit in a quiet space, observing your breath. This establishes a calm foundation for the day ahead.

Single-Tasking
- Commit to completing one task at a time without distractions.
- Turn off notifications and fully immerse yourself in the task at hand.

Example: Instead of toggling between emails, social media, and work tasks simultaneously, dedicate a specific time to respond to emails. This focused approach enhances the quality of your responses and reduces the mental clutter.

Time Blocking
- Allocate specific blocks of time for different activities.
- Create a schedule that includes focused work, breaks, and designated periods for emails or meetings.

Example: Picture a day when you divide your work into time blocks. During the "Deep Work" block, you immerse yourself in a project without interruptions. This structured approach optimizes productivity.

Digital Detox
- Schedule regular periods for a digital detox.
- Turn off electronic devices and engage in activities that don't involve screens.

Example: Consider a weekend afternoon without screens. Instead, read a book, take a nature walk, or engage in a hobby. This intentional break from technology allows your mind to recharge.

Mindful Breathing Breaks
- Take short breaks throughout the day to focus on mindful breathing.
- Inhale deeply, hold for a moment and exhale slowly.

Example: Imagine incorporating mindful breathing breaks into your workday. When you feel overwhelmed or distracted, take a minute to breathe deeply. This simple practice can reset your focus and reduce stress.

Establish Clear Goals
- Set clear, achievable goals for the day or week. Break them down into smaller tasks to maintain clarity and direction.

Example: Visualize a Monday morning where you outline specific weekly goals. Knowing what needs to be accomplished helps you approach each task purposefully and eliminates unnecessary distractions.

Physical Exercise
- Regular physical activity has been shown to improve focus and cognitive function.
- Incorporate exercise into your routine.

Example: Envision starting your day with a brisk walk or a short workout. This physical activity not only energizes your body but also enhances mental clarity for the tasks ahead.

Reflective Practices
- Take time for reflection at the end of each day.
- Evaluate your accomplishments, challenges, and areas for improvement.

Example: Picture spending a few minutes journaling at the end of your workday. Reflecting on what went well and what could be improved enhances self-awareness, contributing to future focus and clarity.

Eat well
- Choose foods that moderate blood sugar, maintain energy, and fuel the brain.
- Fruits, vegetables, and high-fiber foods can keep your blood sugar levels even.

Set a daily priority
- Write down what you want to accomplish each day, ideally the night before, and identify a single priority that you commit to accomplishing.

This will help focus your brain on what matters, tackling the big jobs first and leaving the small stuff till later. Break large tasks into smaller bytes so that you will not be overwhelmed. Identifying true priorities can help relieve distracting anxiety, and achieving small daily goals can wire your brain to achieve success.

Switch tasks
- While we may want to concentrate on a particular task, sometimes we get stuck and our brain needs something fresh to focus on.
- Try switching to other tasks or something you love to do.
- Switching tasks can help you stay alert and productive for longer.

Learning how to improve focus and concentration is not something you can achieve overnight.

The first step to strengthen your concentration is to recognize how it is affecting your life. If you are struggling to meet commitments, constantly sidetracked by the unimportant, or not moving toward your aspirations, it is time to get help with concentration so that you can focus on what matters most to you.

Learning how to concentrate at work is essential for succeeding in your career and life. By improving your concentration, you will find that you can accomplish more of what you value and feel better doing it.

It’s not just about accomplishing tasks but about making time for joy and happiness so that you can achieve a meaningful and satisfying life.