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This article was co-written by Rahti Gorfien, PCC. Rahti Gorfien is a life coach and founder of Creative Calling Coaching. Rahti is a Certified Coach of the International Federation of Coaches, an ADHD coach certified by the Institute of ADHD Coaches, and a provider of career specials. She was named one of the 15 best life coaches in New York City by Expertise in 2018. She is an alumnus of the graduate acting program at New York University and has worked as a theater artist over the past 30 years.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 19,159 times.
The ability to focus can help you complete a variety of professional and personal tasks, from studying for exams to finishing work up to an hour earlier. There are many practical steps you can take to help yourself focus better and stop checking Facebook or your phone every 15 minutes. To stay focused on the task at hand, you need to resist the temptation of distractions, make a to-do list (including breaks), and try not to do too much at once. job.
Steps
Stay organized for better focus
- If you spend 10 minutes each day cleaning at the end of the session, you will maintain a new habit of neatness.
- If you don’t need your phone for work, put it away for a few hours. Don’t leave your phone on your desk, making your workspace more cluttered and distracting.
- Prioritize tasks. Put the most important tasks first to do first. It’s better to leave easier or more manageable tasks until the end of the day, when you’re more tired and don’t have as much pressure to complete the most difficult tasks. If you delay difficult tasks until the last minute, you will have to worry all day about completing them.
- For example, a to-do list might look like this: “Call mom. Order a birthday cake for your child. Call the doctor again. Arrive at the post office at 2pm.”
- You can break down time-consuming tasks into smaller, easier chunks. Thus, you will not feel overwhelmed with too many difficult tasks. You can view smaller tasks as a small reward.
- For example, you might write: “Make coffee: 5 minutes. Reply to email: 15 minutes. Company meeting: 1 hour. Meeting notes: 30 minutes. Editing report: 2 hours.”
- You can even set an alarm after every half hour or hour of work to alert you to a break. If you’re really into work, you can skip a break, but don’t let this become a habit.
- If you have a smartphone, you can also use an app like Pomodoro to schedule your day, including breaks.
- For example, you might set a goal of 30 minutes of reading out of a 3-hour workday. When you take your eyes off the screen and finish reading a book chapter, you’ll be more motivated to complete the task.
Improve concentration
- After a few weeks, when it’s easy to maintain focus for 30 minutes, see if you can extend the time to focus by 5 minutes, even 10 minutes more.
- While it’s a good idea to take breaks at least every hour, learning to focus for longer periods of time will make it easier to complete the tasks at hand and increase your ability to focus in the short term. than.
- For example, if you know you need to call a certain customer this week, don’t wait until Friday afternoon. Call Monday or Tuesday morning, and this task won’t hang over your head all week.
- The habit of procrastinating will destroy your ability to focus and significantly reduce your productivity.
- This is where your to-do list comes in handy: it will give you extra motivation to complete each task one at a time.
- To avoid distractions on the web, try to open as few tabs on the internet as possible. The more tabs you have open, the more you will have to do at once and the more distracted you will be. Every 2 hours, you can give yourself 5 minutes to check email, Facebook or any other social networking site you absolutely must see, then log out until another 2 hours have passed.
- Don’t let your surroundings distract you. If you’re in a noisy place, you can listen to soothing music or buy noise-cancelling headphones. While it can be tempting to look around to see what everyone else is doing, try to only allow yourself to look up about every 10 minutes to stay focused.
- Work in productive environments like a coffee shop or library. When you see people working effectively, it’s also easier to focus on your performance. [10] X Research Source
- Listen to classical music or nature sounds to help improve concentration. Avoid music with lyrics, as you may be distracted by the lyrics. [11] X Research Source
- If you have time, you can take several longer deep breaths instead of just 3-5 deep breaths. For example, during your lunch break, sit or lie down and focus on breathing deeply for 15 minutes.
- Accept the task to do. When you resist a task, you will only make it more difficult. [13] X Research Source
- If you don’t have gum, try eating a healthy snack that will have the same effect as chewing gum, such as a handful of nuts or a few carrot sticks.
- It is best to stay hydrated and drink only one cup of tea a day instead of drinking too much caffeine that makes you restless.
- Try the 20-20-20 rule: every 20 minutes, you will spend 20 seconds looking at an object about 20 feet (6 meters) away.
Stay motivated while trying to focus
- For example, if you’re studying, remind yourself why this task is important. It may not be important for you to get an A in the exam, but it is important that the score on the exam affects the outcome of the course, and you need to get a good score in order to graduate. .
- Or, if you’re working, tell yourself why this job is important to you. Remind yourself of everything you can afford to do with that job or of all the pleasures you can enjoy after a day’s work.
- So, what are your goals when you get the job done? Is it simply completing a work/study day, saving enough money to buy a boat or advancing in your career?
- For example, your goal might be just to clean the whole house for a party, or to run 40 minutes without giving up to get in better shape.
- The mantra could be something like, “Don’t watch Facebook, don’t text until you’re done. When I finish my work, I will get the maximum score in the chemistry exam, and when I get the maximum score in the chemistry exam, I will reach the top of the class!”
Advice
- If you find yourself constantly losing focus and feel like you’re always wasting time, try creating a time management board to look at it and see how you’re spending your time.
- If you’re frustrated with the uncompleted workload of the day, try creating a track of the completed and unfinished tasks. Try to increase the number of tasks completed. This will further motivate you to focus on the tasks at hand rather than distractions.
- If you want to upgrade your to-do list, try splitting it into three lists: to-dos that day, to-dos the next day, and to-dos for that week. When you finish the day’s tasks and still have time, you can move on to the next list.
This article was co-written by Rahti Gorfien, PCC. Rahti Gorfien is a life coach and founder of Creative Calling Coaching. Rahti is a Certified Coach of the International Federation of Coaches, an ADHD coach certified by the Institute of ADHD Coaches, and a provider of career specials. She was named one of the 15 best life coaches in New York City by Expertise in 2018. She is an alumnus of the graduate acting program at New York University and has worked as a theater artist over the past 30 years.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 19,159 times.
The ability to focus can help you complete a variety of professional and personal tasks, from studying for exams to finishing work up to an hour earlier. There are many practical steps you can take to help yourself focus better and stop checking Facebook or your phone every 15 minutes. To stay focused on the task at hand, you need to resist the temptation of distractions, make a to-do list (including breaks), and try not to do too much at once. job.
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