How To Improve Your Focus and Concentration Skills - 15 Tips

3/13/24, 12:38 PM How to Improve Your Focus and Concentration Skills: 15 Tips
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15 ways to improve your focus 
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By Sam Chia
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April 7, 2023 - 19 MIN READ
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What is concentration?
Factors affecting concentration
Conditions related to concentration
15 Ways to improve your concentration

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For Business
We’ve all been there: sitting at your desk with an urgent deadline and a wandering

mind. Despite your best efforts, things are not progressing. You need to focus on
the
Fortask in front of you. You’re motivated to do it. But you just can't concentrate.
Individuals

The inability to concentrate on the task at hand is one of the maladies of our time--
everyone
Resourceswants to know how to focus better, how to concentrate. Yet, the benefits of
improving concentration and focus make it an issue worth addressing. 
Here are common factors that impact, and 15 ways to improve, focus and
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What is concentration?
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In Will Power & Self Discipline, Remez Sasson wrote that concentration is the ability
to direct one’s attention following one’s will. Concentration means control of
For Individuals
attention. It is the ability to focus the mind on one subject, object, or thought, and at

the same time exclude from the mind every other unrelated thought, ideas, feelings,
and sensations.
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That last part is the tricky part for most of us. To concentrate is to exclude, or not

pay attention to, every other unrelated thought, idea, feeling, or sensation. To not
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pay attention to the numbers, beeps, and other indicators that we have a new

message, a new update, a new “like,” a new follower!
Our daily routine is dominated by switching in and out of our mobile phones and
computer. We get a constant influx of messages from WhatsApp, email, Telegram,
and the half-dozen other apps that are somehow critical to our job. We constantly
search for information to help solve our daily problems or get our work done.
Frequent distractions affect productivity. It takes longer to finish a task. We don’t

listen as well. We don’t comprehend things as well, whether with our partner or with
colleagues, and end up in misunderstanding, misinterpretation, and conflict. It
affects memory. We forget things or can’t recall information promptly which affects
our personal life and professional image.
Why can’t I focus? Request a demo
This is a common question for many. If you find yourself trying to multitask too often
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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 can include:
Your bedtime routine and sleep hygiene
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Not getting enough sleep

Not eating nutritious meals or sufficient calories throughout the day
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Having your phone and other electronics within your view 
ForDependents
Individuals
or coworkers needing your attention

Your day is structured out of sync with your ultradian rhythm
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You are overly stressed or burnt out

You do not get enough physical activity throughout the day
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These are just a few examples of reasons you may not be able to concentrate. And
they largely fall under five primary categories or factors.
5 common factors of poor focus and concentration

These are five common habits and factors that can impact your ability to focus:
1. Distraction
2. Insufficient sleep
3. Insufficient physical activity
4. Poor eating habits
5. Environmental factors Request a demo
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1. 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. We constantly assess whether the information is useful, sufficient, or
meaningless.
EN - US The sheer quantity coming in muddles our assessment of whether we
actually need more information to make decisions. 
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Insufficient sleep 
Scientists have found that lack of sleep can lead to lower alertness, slower thought
For Individuals
processes, and reduced concentration. You will have more difficulty focusing your

attention and may become confused. As a result, your ability to perform tasks
especially
Resources relating to reasoning or logic can be seriously affected. Chronically poor
sleep further affects your concentration and memory. Dr. Allison T. Siebern from the

Stanford University Sleep Medicine Centre notes that if you cannot concentrate on
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what is at hand, it is unlikely to make it to either your short- or long-term memory.

3. 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.
4. 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. Low-fat
diets can ruin focus because the brain needs certain essential fatty acids. Other
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restrictive diets may negatively affect concentration by not providing the nutrients
the brain needs or by creating hunger, cravings, or feeling of unwellness in the body
that are themselves distracting. Login
5. Environmental factors
Depending on what you are doing, the environment can affect your focus. Obviously,
a noise level that is too loud is a problem, but many people also have difficulty
concentrating
EN - US when it is too quiet. It isn’t just the overall noise level but the type of
noise that matters: the high-energy, anonymous hum of a coffee shop might bring 
focus while the overheard conversation of two co-workers derails it. A favorite song
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quickly has you singing along, happily distracted, while less distinct instrumentals
might keep you attuned to the task. Lighting that is too bright or too dim can affect
your vision. A room that is too hot or too cold creates discomfort.
For Individuals
All of these elements can affect your concentration. Happily, they are also all 
addressable.
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
Conditions related to concentration
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If you frequently can’t focus your thoughts and are experiencing ongoing 
concentration difficulties, it may indicate a cognitive, medical, psychological,
lifestyle, or environmental cause. Depending on the cause, you may have to
temporarily accept that your concentration is low and learn a few tricks to reduce
the impact or accept the dips as they come. If you need help with concentration and
think your difficulties go beyond the list above, consult with a professional.
Possible broader conditions include:
Cognitive. Your concentration may decrease if you find yourself forgetting things
easily. Your memory sometimes fails you, you misplace articles, and have
difficulty remembering things that occurred a short time ago. Another way your
concentration may be cognitively impaired is if you find that your mind is
overactive, constantly thinking of multiple things due to concerns or important
events. When thoughts and issues intrude into your mind, demanding attention,
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it prevents effective concentration.
Psychological. When you are depressed

Loginand feeling down, it is difficult to focus.
Similarly, when you are recovering from the loss of a loved one during
bereavement or are experiencing anxiety, you may have difficulty focusing on a

single task.
Medical. Medical conditions like diabetes, hormonal imbalances, and low red
blood cell count can affect our concentration. Some medication also makes you
EN - US
drowsy or bleary and severely impair concentration.
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Environmental. Poor working conditions, shared spaces, and intense or negative
For Business
work dynamics may also contribute to a lack of concentration. When we are

experiencing burnout or stress from work or personal life, we will find it difficult
FortoIndividuals
concentrate due to emotional exhaustion. Similarly, the environment can
create discomfort to our body with effects that we’re aware of (heat, light, noise)

and others that don’t fully register (tension, negativity, monitoring).
Resources
Lifestyle. Fatigue, hunger, and dehydration can derail concentration. Lifestyles
that involve too many missed meals, rich foods, or excessive alcohol
About
consumption can challenge our memory and ability to concentrate and focus.

15 Ways to improve 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.
1. Eliminate distractions. How do we focus better if we are always bombarded with

information? Make a practice blocking time in your schedule to do a specific task
or activity. During this time, request that you be left alone or go to a place where
others are unlikely to disturb you: a library, a coffee shop, a private room.
Close social media and other apps, silence notifications, and keep your phone
hidden from sight in a bag or backpack. As described in HBR, researchers found
Request abetter
that cognitive capacity was significantly demowhen the phone was out of sight,
not just turned off. Keep Your primary focus is to complete what you need to do.
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Shutting off both internal and external disturbances can help you to concentrate.
2. Reduce multitasking. Attempting to perform multiple activities at the same time

makes us feel productive. It’s also a recipe for lower focus, poor concentration,
and lower productivity. And lower productivity can lead to burnout. Examples of
multitasking include listening to a podcast while responding to an email or
talking
EN - US to someone over the phone while writing your report. Such multitasking
not only hampers your ability to focus but compromises your work quality. 
For Business
3. Practice mindfulness and meditation. Meditating or practicing mindfulness
activities can strengthen well-being and mental fitness and improve focus. 
During the meditation process, our brain becomes calmer and our whole body
Forbecomes
Individuals
more relaxed. We focus on our breath during the process so that we

will not be distracted by our minds. With practice, we can learn to use our breath
to bring our attention back to a particular task so that it can be done well even if
Resources
we get interrupted.

4. Get more sleep. Many factors affect your sleep. One of the most common is
About
reading from an electronic device like a computer, phone, or tablet or watching
your favorite movie or TV show on an LED TV just before bedtime. Research has

shown that such devices emit light towards the blue end of the spectrum. Such
light will stimulate your eye retina and prevent the secretion of melatonin that
promotes sleep anticipation in the brain. Use a filter or "blue light" glasses to
minimize such blue light or avoid all electronic devices before bed. Other ways to
improve sleep include avoiding exercise late in the day, staying hydrated
throughout the day, using journaling or breathing exercises to quiet the mind,
and creating a predictable bedtime routine and schedule.
5. Choose to focus on the moment. It might feel counterintuitive when you feel
unable to concentrate, but remember that you choose where you focus. It's
tough to concentrate when your mind is always in the past and worrying about
the future. While it isn’t easy, make an effort to let go of past events.
Acknowledge the impact, what you felt, and what you learned from it, then let it
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go. Similarly, acknowledge your a demo
concerns about the future, consider how you are
experiencing that anxiety in your body, then choose to let it go. We want to train
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our mental resources to focus on the details of what matters at the moment. Our
minds go in the direction we choose to focus.
6. Take a short break. This also might seem counterintuitive, but when you focus
on something for a long time, your focus may begin to die down. You may feel
EN - US
more and more difficulty devoting your attention to the task.

Researchers have found that our brains tend to ignore sources of constant
For Business
stimulation. Taking very small breaks by refocusing your attention elsewhere can

dramatically improve mental concentration after that. The next time you are
Forworking on a project, take a break when you begin to feel stuck. Move around,
Individuals
talk to someone, or even switch to a different type of task. You will come back 
with a more focused mind to keep your performance high.
Resources
7. Connect with nature. Research has found that even having plants in office 
spaces can help increase concentration and productivity, as well as workplace
About
satisfaction and better air quality. Finding time to take a walk in the park or
appreciating the plants or flowers in your garden can boost your concentration
and help you feel refreshed.
8. Train your brain. Scientific research is starting to amass evidence on the ability
of brain training activities to enhance cognitive abilities, including concentration,
in adults. Such brain training games for concentration can also help you develop
your working and short-term memory, as well as your processing and problem-
solving skills. Examples of such games include jigsaw puzzles, sudoku, chess,
and brain-stimulating video games.
9. Exercise. Start your day with simple exercise and get your body moving.
According to the May 2013 issue of the Harvard Men's Health Watch, regular
exercise releases chemicals key for memory, concentration, and mental
sharpness. Other research found that exercise can boost the brain's dopamine,
norepinephrine, and serotonin levels and all these will affect focus and attention.
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Individuals who do some form of exercise or sports perform better on cognitive
tasks when compared with those who have poor physical health. Physical
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movement helps relax the muscles and relieve tension in the body. Since the
body and mind are so closely linked, when your body feels better so, too, will
your mind.
10. Listen to music. Music has been shown to have therapeutic effects on our
brains. Light music may help you to concentrate better, but some music may
EN - US
distract you. Experts generally agree that classical music and nature sounds,

such as water flowing, are good choices for concentration while music with lyrics
Forand
Business
human voices may be distracting. Multiple apps and services offer
background music and soundscapes designed for different types of focus and 
work needs.
For Individuals
11. 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
Resources
even. Reduce sugary foods and drinks that cause spikes and dips in your sugar
levels make you feel dizzy or drowsy. 
About
Your brain needs lots of good fat to function properly. Nuts, berries, avocados,

and coconut oil are all great ways to get healthy fats into your diet and help your
brain run more smoothly. Research has found that foods like blueberries can
boost concentration and memory for up to 5 hours after consumption due to an
enzyme that stimulates the flow of oxygen and blood to the brain, helping with
memory as well as our ability to focus and learn new information. Leafy green
vegetables such as spinach contain potassium which accelerates the
connections between neurons and can make our brain more responsive.
12. 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.
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13. Create space for work. Create a calm dedicated space for work, if possible. Not
everyone can have a well-appointed office, but desk organizers, noise-canceling
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headphones, an adjustable monitor, and adjustable lighting can help. Clear
clutter out of sight, make it as ergonomic and comfortable as possible, and try to
keep your space neat and ventilated.
14. Use a timer. Train your brain to hyper-focus on a task by using a timer or phone
alarm. First, decide what task you want to complete. Set your timer for 20
EN - US
minutes (generally not more than 30 minutes) and concentrate on the task.

When the alarm rings take a short break for 5 minutes. You can either take a walk
Forand
Business
do some stretching exercise, then reset the timer and start again. This
technique has shown to be effective to improve your concentration. 
15.
ForSwitch tasks. While we may want to concentrate on a particular task, sometimes
Individuals
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
Resources
and productive for a longer period.

Improving focus and concentration takes time

About

Learning how to improve focus and concentration is not something you can achieve
overnight. Professional athletes like golfers, sprinters, gymnasts take plenty of time
to practice (and usually have a coach) so that they can concentrate and get the right
move at the right moment to achieve excellence.
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. Request a demo
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Published April 7, 2023 
Sam Chia
BetterUp Fellow Coach, PCC, MBA, FCCA, FCA
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3/13/24, 12:38 PM How to Improve Your Focus and Concentration Skills: 15 Tips

Factors affecting concentration

Conditions related to concentration

15 Ways to improve your concentration

Understand Yourself Better:

Frequent distractions affect productivity. It takes longer to finish a task. We don’t

Why can’t I focus? Request a demo

Your bedtime routine and sleep hygiene

5 common factors of poor focus and concentration

3. Insufficient physical activity

4. Poor eating habits

5. Environmental factors Request a demo

4. Poor eating habits

Possible broader conditions include:

Psychological. When you are depressed

bereavement or are experiencing anxiety, you may have difficulty focusing on a

15 Ways to improve your concentration

1. Eliminate distractions. How do we focus better if we are always bombarded with

2. Reduce multitasking. Attempting to perform multiple activities at the same time

Improving focus and concentration takes time

The first step to strengthen your concentration is to recognize how it is affecting

Learn to sweat the small stuff: How to improve attention to detail

The 10 best work productivity tools to maximize your time

18 excellent educational podcasts to fuel your love of learning

Curious? Wanting to learn more is key to career success

10 organizational skills that will put you a step ahead

Stay connected with BetterUp

Get our newsletter, event invites, plus product insights and

Diversity & Inclusion

Find your Coach

Become a BetterUp Coach 

Acceptable Use Policy

Trust & Security

3100 E 5th Street, Suite 350

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