Something we could all use a little more of is focus – whether it’s for work, a hobby, or even watching TV before bed, how many times do you pick up your phone or tablet to see what’s going on there instead?
With so many distractions out and about, it only makes sense that we’d be struggling to keep our attention on one thing. Too many distractions can lead to falling behind at work or even putting yourself at risk if you’re behind the wheel.
There are a few different techniques you can use to help harness your focus and get back to work with a spring in your step. If you find your attention wandering constantly, here are some quick ways to help you refocus.
1. Reduce Your Caffeine Intake
Caffeine from coffee or some teas and energy drinks can positively impact your focus – in small doses.
Too much caffeine can lead to feelings of anxiety or nervousness, which will reduce your ability to stay focused. Stick to just one cup of tea or coffee in the morning instead of three, and your focus will gently improve.
2. Practice the Pomodoro Technique
This timing method has become pretty popular for allowing short bursts of working time with breaks between.
The basic format is to set a timer for 25 minutes and get to work; when the timer rings, take a five-minute break, then return to work. After four rounds of 25 and 5, take a longer break of 20-30 minutes.
With this timing method, you can train your brain to stay on task for a short burst of intense focus time, then take breaks to decompress before getting back to it.
3. Make Sure You’re Getting Plenty of Good Sleep
Staying up all night is the concentration-breaker! Make sure to get 7-8 hours of sleep each night to help stay rested and healthy.
To help improve your night’s rest, try keeping your bedroom cool and quiet, avoiding caffeine after lunch, and making sure you’re sleeping with no distractions from electronics or light.
4. Be More Mindful of Your Distractions
You’re not alone in struggling to focus – but short distractions can make it difficult to get your work done. By practicing awareness of where you are and what you’re doing, you’ll be able to remain focused simply by reminding yourself of what you’re doing and why you’re doing it.
Practicing mindfulness can also help boost several aspects of your health, according to the CDC, including stress management, boosting self-esteem, improving your relaxation, and reducing blood pressure.
5. Make a To-Do List
Feel like you’re drowning under all the tasks you need to get done in a day? Make a to-do list! Even if it’s just a quick note on your phone or a sticky note, writing down the tasks you need to get done will help you remember exactly what needs to be done and when.
Writing your to-do list down by hand also helps your mental load; with too many things whirring around in your head, you can feel overwhelmed and not sure where to start. A quick writing down of your tasks will take some of that load off.
6. Improve Your Health and Eat Well
Food is fuel – make sure that you’re fueling your brain so it can help you stay on task.
With a strong diet and bodily wellness, you can feel comfortable and satisfied, eliminating the distractions of wanting a snack or another cup of coffee.
By improving your bodily health, especially your hearing health, you’ll also improve your memory, so you’ll remember important information about the tasks you’re getting to work on. Cognitive health, focus, and hearing health go hand in hand!
If you’d like to explore improving your hearing health, please don’t hesitate to schedule an appointment or find your closest location to call us over the phone.
