Can't focus? Here are 6 techniques to help

Why can't we focus anymore? Why is it so difficult to focus on reading, studying, or thorough problem solving?

Well, we don't have a definitive answer, but there are some simple reasons why it's harder than ever to focus.

Fact #1: we process more information than ever.

According to researchers from the University of California-San Diego, we consume through our phones, laptops, TVs and all other devices about 34 GB of information per day.

The researchers say this leads to an information overload that hampers our focus and leads to constant interruptions that prevent us from reflection and deeper thinking.

Fact #2: filtering out information takes effort.

Contrary to common sense, ignoring things is not a passive mental process. Neuroscientists have found that it takes energy to ignore irrelevant stimuli.

It's not just about focusing better, but also about ignoring better.

Fact #3: we're being trained like mice by variable-ratio reward schedule.

Every like on social media, every notification, every email represents something new!!!

New is exciting for us. Every such message releases the neuromodulator dopamine in our heads, making us feel good and adventurous.

What if my crush sent me a message?
What if I got that job?
What if a friend wants to meet up and hang?

Unlike in the past, now we carry with us devices that enable us to check if the above is true in about 3 seconds.

How are we then supposed to do work which may require serious mental effort when we have dopamine-candy within our reach almost 24/7?

So we process more information than ever, but filtering out the noise takes a lot of effort, and we're constantly being led astray from focus by dopamine-loaded interruptions.

No wonder we can't focus.

How to improve focus

Now let's dive in into the actionable part.

Given that ignoring is an active process, we'll suggest ways to both ignore noise better and focus better.

How to ignore better

• Put on noise-canceling headphones.
  This is taking the ignore the noise literally. Background noises can disrupt our attention (especially true for people with ADD/ADHD). Whether it is your neighbors arguing or a PING! of a notification, if you can't hear them, you don't need to take the effort to filter them out.

• Find a quiet place to work.
  Sometimes even noise-canceling headphones aren't enough, in that case a public library or an empty class/conference room might do wonders.

• Minimize distractions before a work session.
  

  The phone is a distraction machine. Sure, we can use it productively, but when it's sitting on our desks during work, it's a constant reminder that we could be doing something fun instead.
  Here are our suggestions on minimizing digital distractions:

  • Use the Rule of 3 Senses: hide your phone out of sight, reach, and hearing.
    Put your phone where you can't see, reach it, or hear it. A drawer or a backpack both work.
  • Block distracting sites on your computer.
    You can use our extension or some other extension that performs the same function - blocking distracting sites in your browser. When you don't have the option of opening a new YouTube tab and going down a rabbit hole, you can focus better.

How to improve concentration

Now that we have less to ignore, how to really hone in on work?

• Go for a walk in nature.
  Researchers found that at least 20 minutes of walking outside in a park or the woods significantly lowered participant's stress levels and enhanced their performance on a cognitively demanding test afterwards by about 20 %.

• Do concentration exercises.
  
  
  You've probably heard of meditation by now. Simply focusing on your breath for 10-20 minutes a day can significantly hone your ability to focus. One specific exercise you can try is called trataka.

  • Light a candle in a dark room and place it so that it's at eye level when you sit.
  • Stare at the unmoving flame for as long as you can, without blinking. (When your thoughts wander, re-focus on the flame.)
  • Once your eyes start burning, close them and focus on the candle flame's afterimage in your mind.
  • When the afterimage fades from your mind, open your eyes and focus on the flame again.

  Repeat for 10-15 minutes, for 2-3 weeks. This exercise will train you to focus like very few other things can.

• Use a Pomodoro-like timer.
  It's easier to make the effort focus when you know that you'll be done in 25 minutes and then have a break. Techniques like Pomodoro combine periods of focus and rest to help you tap into a more natural productivity rhythm.

There you have it - 3 ways to ignore the noise better and 3 ways to train or enhance your focus.

Pick 1 and try it today!