Of course, before implementing any of these strategies, we recommend seeking competent therapeutic mental health therapy. It is always a good idea to consult with a professional to understand the underlying causes of poor mental health and lack of focus. Remember that your mental health should be a priority.
That being said, here’s everything you need to know on how to focus.
Concentration and Your Mental State
Before we learn how to focus effectively, let's define concentration. In a nutshell, concentration is a person's capacity to focus their attention on a certain object. In other terms, concentration refers to a person's complete control over their attention.
You can direct your attention to a subject, object, or thinking while blocking off extraneous feelings, sensations, and thoughts. In essence, the solution to "how to focus" is straightforward. Simply focus your attention on one item and exclude everything else. However, it is easier said than done.
Concentrating on something is difficult since we live in a chaotic society where humans are frequently overstimulated. For example, it is difficult to focus your whole attention on one subject while ignoring surrounding sounds, beeps, people conversing, and other distractions. Fortunately, there are techniques to improve your mental condition while eliminating distractions. Ritalin, which you can learn more about here, is an excellent focus-boosting pill because it has been found in multiple studies to promote wakefulness, increase alertness, and improve cognitive function.
Although the following ideas and tactics may help you regain your focus and concentration levels, you may also need to seek expert assistance. If you're feeling stuck, distracted, or overstimulated (or if these techniques don't work for you), consult with professionals like Dr. Ivan Carreras.
How to Regain Focus: Top 6 Ways
How can you recover focus when you're feeling hopeless? Here are three simple, foolproof techniques to remove distractions and reclaim your life. Implementing some or all of these ideas can boost productivity and result in higher-quality work.
Eliminate Any Distractions
If you are overwhelmed with knowledge at work, ask your manager for some time off. You can also request some "alone time," or if you work remotely, you can choose to travel somewhere where you are more likely to feel at ease. For example, consider a library, a private room, a peaceful coworking place, or a neighborhood coffee shop.
You might also try closing social media apps and turning off notifications until you've completed all of your duties.
Create SMART Goals
What method is utilized to generate SMART goals? Confused? "SMART" is an acronym for:
- Specific (What do you need to prioritize?)
- Measurable (How can I track my progress?)
- Achievable (Are my goals realistic?)
- Relevant (Does my goal fit into my plan?)
- Timely (When do I need to get it done?)
Try breaking down a large, complex endeavor into smaller, more manageable chores first. Focusing on smaller portions will allow you to improve your concentration and focus. For example, if you need to review a 1000-page book for your university course, reading it all in one week is unreasonable. Instead, set a plan to read a few pages each day. Of course, you'll want to keep to your mini-goals.
Try to Multitask Less
It is common to believe that multitasking will increase our productivity. However, multitasking usually results in decreased concentration and poor focus. Working on several projects at once usually leads in subpar or mediocre outcomes. Listening to a podcast while writing a report or cooking and reading a book at the same time are two great examples of multitasking.
Meditate Daily and practice mindfulness.
The practices of mindfulness and meditation are wonderful ways to enhance your mood and sharpen your focus. We relax our muscles and quiet our minds when we meditate.
We learn to let our ideas come and go when we concentrate on breathing in and out. We can rapidly learn how to use breathing techniques to maintain present-moment awareness and redirect our focus back to a particular task with regular practice.
Take Short Breaks
It may seem contradictory, but this focus-regaining tip usually works. Specifically, you might feel a drop in attention when you concentrate on a particular task for an extended period of time. Try taking little breaks to improve your mental health and regain attention if this occurs to you.
For instance, try taking a brief rest before continuing to study diligently for an exam the next time. Move around, chat with a loved one, or eat a small snack. When you return from a break, you'll frequently find that your attention has increased.
Eat Nourishing Foods
Our emotional and physical well-being are influenced by the meals we choose to consume. Select wholesome foods that maintain a healthy blood sugar balance, give you plenty of energy, and fuel your brain (such avocados, walnuts, and other healthy fats).
Reduce your intake of sugar-filled foods and carbonated beverages, as these might cause blood sugar spikes and fatigue. Because they contain potassium, a necessary mineral that strengthens the connections between neurons, leafy green vegetables like spinach and kale are great for your brain.
Some of the best foods to boost brain activity include:
- Berries
- Fatty fish (full of omega 3-s)
- Ginseng supplements
- Black coffee
- Dark chocolate
- Nuts
- Whole grains
- Avocados
Additionally, make sure you receive a minimum of seven hours of good sleep every night. Regular exercise and exposure to fresh air are also beneficial. Take advantage of every chance to hike and enjoy the outdoors.