Help to stay focused

Do you ever struggle to focus? Or find yourself working on something only to realize your mind is now thinking about something totally unrelated? If this describes you, I’m right there with you.

As a child, I was always a daydreamer. Oh, how my mind would wander. As an adult, I’m still a daydreamer, though I think the more “adult” term is lacking focus.

I’m always looking for good tips to help me focus. If you’re in the same boat as me, keep reading. You’ll find different tips to help improve your focus.

I’m sure there’s a ton more out there, but below are tips that have helped me.

Tip #1 Remove distractions

I’m giggling as I write this one. Removing distractions sounds easy. But dang can this one be difficult! You do the best you can.

Common suggestions include

• Move to a quiet area (My version of a “quiet area” is sticking earbuds in and listening to music.)

• Silence or even turn off your phone

• Announce to those around you that you’re unreachable for a period

• Close out all the extra tabs on your computer

• Remove clutter

As I sit writing this my work area is cluttered (though not as bad as the picture above.) Clutter can be such a distraction!

Tip #2 Break down tasks

Having a plan of action can increase productivity (1). A to-do list can be a part of that. But having large tasks on your list can become overwhelming. Break those babies down.

Breaking a large project into smaller, bite-sized tasks can boost your ability to concentrate. That’s because you end up with goals that you actually feel like you can do. It feels so good to check off a task on a to-do list!

You might be thinking, but wait won’t that make my to-do list longer?

Yes, yes it will.

It’s true, a long list can also be overwhelming! But once you’ve broken down the tasks into tiny actions, you can decide on what you’ll work on that day. This is not the time to go big. Go small here.

Choose 3-5 small actions that you’ll work on. Getting into action helps build momentum.

Tip #3 Take breaks

When we’re focused, we can get more done in less time. But that’s easier said than done. To help with focus try the Pomodoro technique.

This method helps your brain stay on task for a shorter period of time.

Here’s a summary,

• Set a timer for 25 minutes.

• Take a 5-minute break when the timer goes off.

• Set your timer again and work for another 25 minutes.

• Repeat 4 times then give yourself a longer break – maybe 20 minutes.

What do you do during your breaks? I suggest that you get up and move around. Get something to drink to stay hydrated.

If you’re staring at a screen a lot then check out this article on TTE (Tired tech eyes). This is an acronym we use in our house.

Tip #4 Stay present

Staying in the moment (and not daydreaming like me) helps get stuff done. But it’s another one of those “easier said than done” suggestions.

Of course, I prefer to stay in the moment, but my mind tends to wander. A lot. If you’ve been following my articles, then you may know that I’m a big fan of the 5-Second Rule from Mel Robbins.

It’s simple and effective.

The second your mind starts to wander, count “5-4-3-2-1”, then go. And boom, you’re back to what you were doing.

Why does this work? You interrupt your thoughts and can avoid following your wandering mind, wherever it was taking you.

Try it.

Tip #5 Use essential oils to assist you

Aromatherapy can offer an assist when you want to focus. For this, we’ll consider the part of the plant the essential oil is extracted from. This information can offer a unique perspective on which essential oil you will want to choose.

Seeds are the beginning of life. They are supportive of new growth and help us feel nourished.

• If you are feeling stuck then an essential oil made from seeds is a good choice.

• Examples – cardamom, coriander, fennel

Roots anchor the plant into the soil and absorb water and nutrients vital to the plant’s growth. Oils made from roots promote feeling grounded, settled, and calm. They offer a sense of stability.

• If you’re feeling unsettled or anxious then choose an oil made from roots.

• Examples – vetiver, ginger, fingerroot

The wood or trunk of a tree moves water and nutrients throughout the plant. Oils extracted from wood can help us feel more centered.

• If your mind feels all over the place then an oil made from wood would be good.

• Examples – cedarwood, sandalwood, blue cypress

Leaves allow the plant to breathe. Oils made from leaves, grass, or needles can help us breathe when stressed or anxious.

• If you’re an overthinker (I’m raising my hand here) choose an oil made from leaves. It’ll support a clear, calm mind.

• Examples – peppermint, black spruce, patchouli, Siberian fir

Fruits contain a lot of water and have an uplifting effect. Oils made from fruits are refreshing and can bring fresh, clear energy to a space.

• If you need a little inspiration or some uplifting then choose an oil made from a fruit.

• Examples – lemon, sweet orange, lime

How can you use these essential oils?

• Add a couple of drops to a cotton ball and inhale as needed.

• Use a diffuser as you work. Following the instructions for how many drops to add.

• Simply open the bottle and inhale deeply as you need.

A simple combination to try:

3 drops Black Spruce

2 drops Sweet orange

1 drop Peppermint

Taking the time to plan ahead and know what needs to get done can help you stay on track with your most important tasks each day. Having a few simple tips and tricks can help you stay more focused.

How do you stay focused? Comment below!

Sources:

1. Schrager, S., & Sadowski, E. (2016). Getting More Done: Strategies to Increase Scholarly Productivity. Journal of graduate medical education, 8(1), 10–13. https://doi.org/10.4300/JGME-D-15-00165.1