How to Concentrate: 5 Proven Strategies To Improve Focus to Achieve Your Goals

Hey girl hey!

Do you ever have trouble focusing on your work or goals? Do you find yourself constantly distracted and unable to concentrate on the task at hand? Well, if you answered yes, I totally feel your pain!

It’s completely normal to feel distracted and unfocused at times – especially with all the distractions around us. Most of us practically live on our phones! ✋🏽

However, with a little effort and these five simple yet effective strategies, you can improve your focus and concentration to help you stay on track and achieve your goals.

Today let’s explore what those five proven strategies for improved focus and concentration are so that you can start implementing them right away! Let’s go!

See What's Inside

Identify Your Distractions

Before we dive into the strategies for how to concentrate, it’s important to first identify what distracts you and takes you away from your focus.

What triggers you to lose focus? Is it physical distractions like devices or people, or mental distractions such as worries* or daydreaming?

*Side note: Worrying serves no useful purpose! I could really go off on a tangent here about letting go of things that don’t serve you, but I’ll save that for another post, another day lol

One way to identify physical distractions is to observe your environment. Are there certain devices or people that distract you? Is your workspace cluttered or disorganized?

Mental distractions can be more difficult to identify, but mindfulness practices can help and I’ll touch more on that below.

Strategy 1: Prioritize Tasks

Prioritizing your tasks is crucial to improving your concentration and achieving your goals. Here are some tips to help you prioritize your tasks effectively:

Start by creating a list of all the tasks you need to complete. Write down everything that comes to mind, whether it’s work-related, personal, or anything in between.
Once you have your list, evaluate each task and determine its level of importance. Consider the deadline for the task, its impact on your goals, and its urgency.
Assign each task a priority level. You could use a numbering system (e.g. 1 for high priority, 2 for medium priority, 3 for low priority) or a color-coded system to help you quickly identify the most important tasks, or you could utilize this free priority matrix I came up with to help you keep track.
Focus on completing the high-priority tasks first. By tackling the most important tasks first, you’ll make the most progress towards your goals and reduce your stress levels.
Be flexible with your priorities. As new tasks come up or deadlines change, adjust your priorities accordingly. This will help you stay focused and avoid feeling overwhelmed.
Break down larger tasks into smaller, more manageable steps. This can help make the task less intimidating and allow you to make progress towards your goals without feeling overwhelmed.

Strategy 2: Create a Distraction-Free Environment

Earlier, I had you identify what your physical distractions are. Now it’s time to take steps to eliminate or minimize them.

If possible, choose a quiet location to work or study. If you’re working in a noisy environment, consider using noise-canceling headphones or earplugs to block out distractions.

Alerts from your phone, computer, or other devices can be a major distraction. Turn off notifications or put your phone in a different room while you work.

A cluttered workspace can be distracting and make it difficult to focus. Clear your workspace of unnecessary items and keep only the tools and materials you need for the task at hand.

There are many apps and browser extensions that can help you block online distractions. Consider using one of these tools to help you stay focused.

This is a big one! If you’re working or studying in a shared space, it’s all too easy to get distracted by others. It’s ok to let others know that you need to focus and minimize distractions. For my fellow introverts, a low/no-contact way of doing this is to put a sign on your door or wear noise-canceling headphones to signal to others that you’re not available.

Author Tip: 💡I usually either put my phone in Do Not Disturb mode during the work day or utilize free social media/website blocking apps like Stay Focused and BlockSite to help minimize distractions.

Strategy 3: Practice Mindfulness

Remember those mental distractions I talked about earlier? Practicing mindfulness is a powerful way to help minimize them while working to improve your focus and concentration.

Mindfulness involves being present and fully engaged in the current moment, which can help you become more aware of your thoughts and emotions.

This awareness can help you identify mental distractions and take steps to manage them.

For example, if worries or anxieties are distracting you, taking a few deep breaths or writing down your thoughts can help you refocus.

You may also enjoy: 60 Mindfulness Affirmations for Mental Clarity and Present Living

mindfulness journal prompts — The Mindfulness Journal & Workbook Printable by LaToya Rachelle

Start With Deep Breathing

Take a few deep breaths to help you relax and focus your attention. Try inhaling for a count of four, holding your breath for a count of seven, and exhaling for a count of eight.

Tune Into Your Senses

Focus on what you can see, hear, feel, smell, and taste in the present moment. This can help you stay present and avoid getting lost in thoughts or distractions.

Use Guided Meditations

There are many guided meditations available online or in apps that can help you practice mindfulness. A quick meditation can help you refocus your attention and has the added benefit of helping to reduce stress and anxiety.

Strategy 4: Take Breaks

Taking breaks is another important strategy when learning how to concentrate and focus better.

While it may seem counterintuitive, taking regular breaks can actually boost productivity and help you stay focused.

When you work for extended periods without breaks, your mind can become fatigued and your concentration can suffer.

Here are my best tips for taking effective breaks:

Take breaks at regular intervals. Rather than working for hours on end, you could take regular breaks, say, every 60 to 90 minutes. Doing so will help you maintain your concentration and productivity throughout the day.
Get up and move! Use your break time to stretch, take a walk, or do some light exercise. Moving your body will not only help improve your circulation, but it will also refresh your mind and body too.
Avoid screens during your breaks. I know, I know. It’s super tempting to check your phone or browse social media during your breaks. However, doing this can actually be counterproductive. Instead, try to engage in activities that are relaxing or stimulating, such as reading a book, practicing a hobby, or having a quick conversation with your favorite coworker.

While there’s no hard and fast rule about how long your breaks should be, just keep in mind that they should be short enough that they don’t become distractions, but long enough that they give you time to recharge.

Use this time to recharge your batteries wisely and you’ll be able to return to your work with renewed focus and energy.

Strategy 5: Use the Pomodoro Technique

If you’re looking for yet another way to stay focused and productive, plus avoid burnout, the Pomodoro Technique is a great option.

This strategy involves working for a set period of time, typically 25 minutes, followed by a short break of 5 minutes.

Here’s a more thorough breakdown of how it works:

Choose a task to work on. This could be anything from writing an email to working on a blog post or other project.
Set a timer for 25 minutes. During this time, focus solely on the task at hand and avoid distractions.
When the timer goes off, take a short break of 3 to 5 minutes. Use this time to stretch, take a quick walk, or do something else that helps you relax.
Repeat the process. After your break, set the timer for another 25 minutes and continue working on the task. After four Pomodoro cycles, you can take a longer break of 15 to 30 minutes if you like.

Remember, be flexible. While the Pomodoro Technique is a powerful tool for improving concentration, focus, and productivity, it may not work for everyone. Experiment with different time intervals and strategies to find what works best for you.

Tying It All Together

By implementing any one of the 5 proven strategies for improved focus and concentration I laid out above, you can make significant progress towards improving your concentration and achieving your goals.

However, by combining two or more of these strategies, you can create a more powerful, comprehensive plan that addresses multiple aspects of your focus and concentration.

Find the strategies that work best for you, incorporate them into your daily routine, be consistent, and unlock your full potential to achieve the success you desire and deserve.

With these 5 proven strategies, you’ve got the tools you need to learn how to be focused and how to concentrate once and for all. So go forth, be consistent, and stay focused on crushing your goals – the sky’s the limit!

Until next time,

XOXO

How to Concentrate: 5 Proven Strategies To Improve Focus to Achieve Your Goals

Identify Your Distractions

Strategy 1: Prioritize Tasks

Strategy 2: Create a Distraction-Free Environment