Struggling To Focus?

Could you watch an entire movie without picking up your phone? Wait in line for your morning coffee without scrolling? Do you check your work email on holidays? How many tabs do you have open at once? Are you really listening to people, or concurrently thinking about your to-do list? In today's fast-paced world, the ability to focus has become a precious commodity. Between constant notifications, social media distractions, virtual meetings, and the ever-growing list of tasks, I'm sure most of you would agree our attention spans are dwindling, compared to even just a few years ago.

The digital age has brought about unparalleled convenience and connectivity. Yet, it has also introduced a slew of distractions. Research shows that the average person checks their phone every 12 minutes, which equates to 80 times a day. These constant interruptions fragment our attention, making it challenging to maintain deep focus on any single task.

We need to retrain our brains, reclaim our concentration, to avoid multi-tasking and distractions, to counter the consequences these have on our productivity, relationships and ultimately, our mental health and wellbeing. But how? Understanding how our brains work can help us devise strategies to enhance focus. Our brains are wired to seek novelty, which is counterproductive in the modern world. Each notification triggers a release of dopamine, reinforcing the behaviour of checking our devices and distracting us from sustained concentration.

I wrote an article earlier this year about procrastination and productivity, referencing the fantastic work of productivity expert, Daniel Sih, on unplugging, unwinding and thinking clearly in the digital age. I was delighted to see that Daniel and his co-host Matt Bain have recently launched the inaugural season of their podcast, The Spacemakers, the first episode of which is "Why Can't I Focus Like I Used To?", a title that instantly resonated with me. Other episodes look at how the internet is changing our brains, learning to "unhear" noise, and making space for quiet in a loud world. I highly recommend you tune in.

Here are some simple strategies to help you reclaim your focus:

1. Mindfulness and Meditation: Practicing mindfulness and meditation can help train your brain to maintain focus. Even just a few minutes of daily meditation can significantly improve your attention span and reduce stress.
2. Time Management Techniques: Allocate specific blocks of time for different tasks throughout your day. This helps to create a structured schedule, reducing the likelihood of multitasking and distractions.
3. Digital Detox: Implementing a digital detox can be incredibly beneficial. Set specific times during the day when you avoid using your phone or checking emails. This can help reduce the compulsion to constantly check notifications and allow you to focus on more meaningful tasks, deep work, and slow productivity.
4. Create a Distraction-Free Environment: Design your workspace to minimise distractions. This might involve decluttering your desk, using noise-cancelling headphones, or working in a quiet location. Additionally, consider using apps and tools that block distracting websites and notifications.
5. Prioritise Tasks: Start your day by prioritising tasks that require the most focus and energy. Tackle high-priority or difficult tasks first when your concentration levels are at their peak. This ensures that you dedicate your best efforts to the most important work.
6. Healthy Lifestyle Choices: Your physical health has a significant impact on your ability to focus. Ensure you get enough sleep, eat a balanced diet, and exercise regularly. Physical activity has been shown to boost brain health and improve cognitive functions, including focus.

What you pay attention to shapes your habits and your life, so by retraining your brain to concentrate, you'll learn to pay attention to the people and activities that truly matter.

How do you overcome constant distractions or digital overuse?

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