6 Steps To Unbreakable Mental Focus
Your attention span is how much control you have over your focus.
If you have a short attention span, deep focus becomes elusive - you get distracted easily, and before you know it, your day is gone.
Our brains are overstimulated. We crave distraction.
We live in a hyper-stimulated state, constantly interacting with our devices. Because of this, we've been trained by technology to have our attention scattered.
Each time we get a dopamine hit from opening up Facebook or checking who liked our Instagram post, it's that constant craving.
This creates a positive feedback loop: we like it, it feels good, so we keep doing it.
But understanding this is the first step to reclaiming control over our focus.
A while ago I couldn’t sit down at my desk and get the task at hand done without switching tabs and checking my email mindlessly or grabbing my phone and checking social media.
Now I can sit down and just get it done. I can pour myself into my work.
At my job in the hospital, distractions are constant - I’ve spoken about this before. You're always switching between tasks.
- Seeing patients.
- Prescribing medications.
- Writing down management plans.
- Ordering scans.
- Taking bloods.
- Calling the lab.
- Having difficult conversations with family members.
It creates a scattered feeling in your mind and it's pretty easy to get overwhelmed.
This feeling of a fractured mind doesn’t feel good. But when you can focus, everything changes.
You can get into this flow-like state. It’s where you’re so invested in what you’re doing that the world around you disappears.
You lose track of time and it’s a really positive feeling. When you are able to focus you can get into this flow like state.
It’s where you’re so invested in what you’re doing that the world around you disappears and you just lose track of time.
It’s a really positive feeling that you’ve probably felt before.
Maybe you were playing an instrument, driving a car, surfing a wave, singing with your friends or working on an important project.
It’s a state where everything else fades away. It’s the deepest form of focus.
Your mind is clear. Your focus is sharp and it’s a good place to be.
So today I’m going to share a couple of things that work for me.
So the first thing you need to know is that focus is the absence of distraction.
1. Get your environment right.
This means a few things:
- Go to a place that you can isolate yourself from the distractions of the outside world.
- Put your phone in another room.
- Clear your space or desk so it’s tidy with just the essentials you need.
- Turn off notifications on the device that you’re using.
- Close all your tabs on your browser.
Doing those things is half the battle.
2. Write down key tasks.
Then you write down 3-5 tasks that are important and meaningful and ones that will move the needle for you the most.
Make the tasks crystal clear and manageable, that way it makes the workload seem less daunting.
And then the smaller, less important tasks you can just tackle later in the day - I’m talking about the ones that don’t require as much energy.
3. Time block.
Time block 45 to 60 minutes and get to work. Start by just focusing on your task for one minute. Just read out loud the task it is you need to complete.
And focus on being present and accomplishing what’s in front of you.
Once a block of time is over, take a break.
4. Breaks.
Go for a 5 minute walk.
Do some breath work.
Meditate.
Stretch.
Have a snack or check your email.
Whatever it is, just enjoy the small victory of having completed a time block. And then repeat the process. It doesn’t have to be super complicated.
Try out a few different techniques and see what works for you.
The simpler the methods you use the better, because you are more likely to adhere to simple and effective processes. Lean into the tasks you are avoiding.
5. Avoid multitasking.
Focus on just one task at a time. Multitasking dilutes your attention and reduces productivity.
Resisting the urge to switch tasks is crucial because switching tasks can lead to procrastination
I get this sometimes - I’ll be doing a task and then halfway through, my mind wanders and I’m like oh yeah I need to email that person about that thing so, I’m just gonna do that quickly.
And before I know it I’m trawling through emails finding random things to do and then 30 minutes later I’m deep into a random YouTube video I didn’t need to watch.
This kind of distraction derails productivity.
Stay committed to one task. When your mind tries to wander, gently bring it back to the task at hand. Over time, you’ll make it a habit.
The more you practice, the better you'll get at maintaining focus. This is the key to getting things done efficiently and effectively.
6. Positivity.
Listen to the way you speak to yourself.
I used to be guilty of berating myself when I had all day to do this one task and it ends up taking far too long. And throughout the process I’m thinking to myself:
Why am I so slow?
Why is this taking so long?
Why am I so distracted?
What is wrong with me?
Those negative thoughts can manifest and really detract from your work. They create a mental barrier, making it harder to concentrate and be productive
This negativity can cause you to avoid hard tasks because of the feelings they evoke. These feelings are basically fears—that you can’t do the task properly, that the task is difficult, or that you don’t know what you are doing.
This uncertainty drives us to seek comfort in distractions, like checking social media or emails. It's a way to escape the discomfort of uncertainty and difficulty.
But this escape only leads to more procrastination. Instead, be mindful and focus on the positives.
Have a positive mindset. Remind yourself of your capabilities and past successes. And remember, focus isn’t a magical thing that you can just get. It's a skill that takes a lot of practice. Be patient with yourself as you build this skill.
Hopefully this has been useful and you’ll be able to get more meaningful work done.
A quote from a great
Win the day,
Z
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