Do you ever feel like your brain has a million tabs open all at once?
I know that feeling all too well. For years my focus was shattered. I’d jump from a video game to a YouTube video to mindlessly scrolling social media. Hours would vanish and I’d have nothing to show for them but frustration. I was stuck in a cycle of bad habits from overeating to just plain laziness and changing it felt impossible.
But focus isn’t a magical gift some people have and others don’t. It’s a skill. It’s a muscle you can train. I had to learn how to rebuild my attention from the ground up and it changed everything. It helped me lose over 110 pounds build a productive life and find a deeper purpose.
If you’re struggling to concentrate you’re not broken. You’re just living in a world full of distractions. But you can take back control. Here are 20 simple techniques that helped me and I know they can help you too.
Prepare Your Space
Your environment has a huge impact on your ability to focus. You can’t expect to do deep work in a chaotic space. Before you even start a task prepare your surroundings for success.
-
Clear Your Desk. A cluttered desk leads to a cluttered mind. Take 60 seconds to clear everything you don’t need for the task at hand. A clean space sends a clear signal to your brain: it’s time to work.
-
Silence Your Phone. This is non-negotiable. Don’t just put it on vibrate. Turn it on silent and place it in another room. The constant temptation of notifications is one of the biggest focus killers.
-
Have a Dedicated Workspace. If possible have a specific chair or corner of a room that is only for work. When you sit there your brain will learn that it’s time to focus not to scroll or snack.
-
Use Headphones. Even if you don’t listen to music wearing headphones can signal to others that you shouldn’t be disturbed. If you do like background sound try instrumental music or simple ambient noise.
-
Let in Natural Light. Open the curtains. Working in a bright well-lit room can boost your mood and energy levels making it easier to stay engaged.
Prime Your Mind
Once your space is ready you need to get your mind in the right state. These techniques are about setting your intention and managing your mental energy.
-
Define One Goal. Don’t start with a vague to-do list. Pick the single most important thing you need to accomplish. Write it on a sticky note and put it in front of you. This is your mission.
-
Do the Hardest Thing First. We all have that one task we dread. Get it over with first thing in the morning when your willpower is strongest. The rest of the day will feel easy in comparison.
-
A Quiet Prayer. Before I start any important work I take a moment for a short quiet prayer. It helps me center my thoughts offer my work to God and remember my purpose. This isn’t about a grand gesture. It’s a quiet moment of connection that grounds me.
-
Hydrate. Your brain needs water to function well. Keep a glass of water on your desk and sip it throughout your work session. Dehydration leads to brain fog.
-
Get Enough Sleep. This isn’t a quick fix but it’s the foundation of all focus. You can’t cheat sleep and expect your brain to perform at its best. Prioritize getting 7-8 hours of quality sleep.
Master the Moment
You’ve set up your space and your mind. Now it’s time to actually do the work. Here’s how to stay on track when you feel your attention starting to drift.
-
Use a Timer. This simple tool is incredibly powerful. Set a timer for just 25 minutes and commit to working only on your one task. When the timer goes off take a 5-minute break. This technique makes big tasks feel less intimidating. I used this for my short bursts of deep work when I started my journey.
-
Single-Task Only. Multitasking is a myth. It’s just switching between tasks quickly and poorly. Commit to doing one thing at a time. You’ll do it faster and better.
-
Take Real Breaks. A break doesn’t mean switching from your work screen to your phone screen. Stand up stretch walk around the room or look out a window. Give your eyes and your brain a real rest.
-
Keep a “Distraction Pad.” When a random thought or idea pops into your head don’t follow it down a rabbit hole. Quickly write it down on a notepad to deal with later. Then get right back to your task.
-
Move Your Body. If you feel stuck or sluggish get up and move. Do a few jumping jacks walk up and down the stairs or just stretch your arms. A little bit of physical activity can reset your brain and bring back your focus.
Build a Focused Life
Lasting focus isn’t just about what you do in a single work session. It’s about building a lifestyle that supports it. These are the long-term habits that create a foundation for deep concentration.
-
Build a Routine. Our brains love predictability. Having a consistent morning and evening routine helps automate good decisions and conserves your mental energy for the important work.
-
Celebrate Small Wins. This is how I lost over 110 pounds. I didn’t focus on the huge number. I focused on the small win of choosing a healthy meal or going for a walk. The same goes for focus. Celebrate finishing one 25-minute work block. Acknowledge your progress. It builds momentum.
-
Schedule Your Deep Work. Look at your week and block out 2-4 hour chunks of time for your most important work. Treat these blocks like important appointments that you cannot miss.
-
Practice Daily Gratitude. At the end of each day I write down three things I’m grateful for. This simple practice shifts your perspective from what’s wrong to what’s right. A grateful mind is a calmer and more focused mind.
-
Review Your Day. Take five minutes before you finish work to look at what you accomplished. What worked well? What didn’t? This reflection helps you learn and improve for the next day.
Building focus is a journey not a destination. There will be days when it’s easy and days when it feels impossible. That’s okay. The goal isn’t perfection. The goal is to keep practicing to be gentle with yourself and to keep showing up.
So what’s one technique you’ll try today to reclaim your focus?
