Introduction
In a world with with social media, emails, notifications, and other interruptions, staying focused on a task can be challenging if not impossible especially for my ADHD friends! However, being able to concentrate on ONE thing at a time is essential to getting things done efficiently and effectively.
You might be sighing really loud right now, thinking “how the heck do I focus on one thing when there are sooooo many things to do?” Trust me, I get it but keep reading because in this blog post, we’ll discuss five effective strategies to help you stay focused and finally complete something!
Eliminate Distractions
I absolutely have to to eliminate distractions in order to stay focused. I turn off my phone or put it on silent mode to avoid being distracted by notifications. If I’m working on my computer, I close all unnecessary tabs and applications to reduce the temptation to multitask. I haven’t tried this yet, but you can also use tools such as website blockers or productivity apps to prevent yourself from accessing social media or other distracting websites.
One productivity app I use and love is called Focusmate. I absolutely love it– when I remember to use it! (it’s funny how we forget what works and slip back into our old habits, right?) I am actually using it to stay focused writing this blog! Before Focusmate I would get some accountability partners and meet on Zoom at the same time every Friday, and that worked great most of the time, until everyone happened to cancel and left me hanging..that’s why I like Focusmate. There is always someone u can be matched up with. I have met some really interesting people from all over the world using this app! If interested, check out the plans here https://www.focusmate.com/pricing
Prioritize Your Tasks
In my day to day work I find that one of the most effective ways to stay focused is to prioritize my tasks. I start by identifying the most important tasks that I need to complete. These could be urgent tasks that have a deadline, or tasks that are critical to achieving my long-term goals. Once I’ve identified my top priorities, I focus on completing them one by one, without getting sidetracked by other less important tasks. I know this sounds easier said than done, but it really is a shift in your thinking. Give yourself permission to only do this ONE thing knowing that all the other things will have their turn to get your full attention soon.
I got an amazing tip from Demir Bentley, the co-founder of the LifeHack Method. He says list out your longterm goals then break them down according to how much time you want to give yourself to complete them. For example I wanted to accomplish a goal in 6 months. I wrote down the ONE thing I wanted to have accomplished in 2 weeks, 1 month, 2 months, 4 months, then 6 months. Depending on how long each task takes you’ll have different timelines. So whenever I started veering off course, I would ask myself, does doing this help me meet any of the milestones of the goal I say I want to achieve? If the answer was no, it helped me to focus and remember my priorities.
Was I still hard headed and stubborn at times? Yes! Did it delay me from completing what I set out to do? Absolutely! But was I able to give myself some grace and get back on track? Heck yes!
Use Time-Blocking
Time-blocking is a popular technique to help you stay focused and manage your time effectively. It involves breaking down your day into specific time slots and assigning tasks to each slot. This way, you can ensure that you’re giving each task the attention it deserves, without getting distracted by other tasks or interruptions.
To start time-blocking, create a schedule of your day and allocate specific time slots for each task. Make sure to include breaks and time for any necessary distractions, like checking emails.
Stick to your schedule as much as possible, but be flexible enough to adjust it if necessary.
I’m actually experimenting with something a little different called time chunking. I took this from Jim Kwik. He suggests breaking your day into 3-4 phases. Create, Consume, Clear and Connect. Check out his video here:
Take Breaks
Taking breaks may seem counterintuitive when you’re trying to stay focused, but it can actually be beneficial. Taking short breaks can help you recharge and refocus your mind, allowing you to be more productive in the long run. However, it’s important to take breaks in moderation and avoid getting sidetracked during your break time. Consider setting a timer for your breaks and use the time to stretch, meditate, or take a short walk. I got some juggling balls for Christmas and I started doing that on my breaks! It’s something I was interested in and I was pleasantly surprised to find out it boosts brain development. Research indicates that learning to juggle accelerates the growth of neural connections related to memory, focus, movement, and vision. The beneficial changes persist even after weeks without practice. Bonus!
Get Enough Sleep
Sleep is essential for staying focused and productive. Lack of sleep can lead to fatigue, poor concentration, and decreased cognitive performance. To ensure that you’re getting enough sleep, aim for 7-8 hours of sleep each night. Now that I am 40 plus, I find that I REALLY need my rest in order to function. No more getting 5 hours of sleep and still going to the gym at 4:30AM, working a full day and staying up late for me!
What can be helpful is establishing a bedtime routine, avoiding caffeine and alcohol before bed, and creating a comfortable sleep environment. I am still working on this, but I notice a HUGE difference when I get this right.
Conclusion
Staying focused can be challenging, but it’s a skill that can be developed with practice. By prioritizing your tasks, eliminating distractions, taking breaks, time blocking and getting enough sleep, you can improve your ability to concentrate and be more productive. Remember, staying focused requires effort and discipline, but the rewards are well worth it.
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