How To Increase Focus At Work: 12 Brain Hacks

Knowledge was what once separated the rich and successful from the rest of the pack. The internet combined with the iPhone leveled the playing field. Then came along social media and put people in touch from all corners of the world. Now, Clubhouse is rewriting all the rules again. While our knowledge grows exponentially, sadly, our focus doesn’t. We must learn—as Warren Buffet does—to “say no to almost everything”. The key to success isn’t how to learn more, but how to increase focus.

The working-from-home model (WFH) wasn’t something many companies embraced just a short time ago. Today, Covid-19 has made WFH ubiquitous. With it, all sorts of challenges have arisen and companies and individuals alike are still adjusting to the new normal.

Pre-Covid, people had to deal with distractions at the office from walk-ins, colleagues asking for assistance, office gossip, and the likes. Today’s environment, for many people, is completely different. Isolated at home, a lack of focus can’t be blamed on your micromanaging boss, obnoxious coworkers, or persistent customers. At home, your focus is entirely in your hands now. So, what can you do about it?

Here are 12 different ways you can increase your focus.

1. Exercise

Get your day started right by getting the blood flowing. In Japanese, companies used to have their employees start their mornings with some light exercise. Stretching, yoga, or easy calisthenics are all that’s needed. Exercise does so much good for our bodies and mind.

According to the Harvard Medical School, exercise “reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.”^[1]

2. Monotask

Multitasking was a cute catchphrase that sounded as if you were able to get more done in less time. Science says that’s dead wrong. By jumping from one task to another, our brain needs time to restart.

According to psychiatrist Edward M. Hallowell, author of CrazyBusy: Overstretched, Overbooked, and About to Snap! Strategies for Handling Your Fast-Paced Life,

“multitasking is shifting focus from one task to another in rapid succession. It gives the illusion that we’re simultaneously tasking, but we’re really not. It’s like playing tennis with three balls.”

Therefore, to increase focus, simply monotask. By limiting your mind to a single topic, you create a laser-like ability to cut through it.

3. Chunking

While we might not be able to multitask, we can do two activities simultaneously if they use different parts of our brain. That’s why we can drive and listen to podcasts at the same time and keep control of our cars—driving has become internalized. Watching TV while doing your exercise routine is another prime example.

While chunking doesn’t qualify as something that will increase focus, what it does is free up time that we can use for other tasks. Good time management means having the ability to do more. When we have so much on our plate, getting through it all can be daunting. But by chunking activities, we kill two birds with one stone.

4. Music

You might not think music can increase our focus, but you’d be wrong. A study from the Stanford University School of Medicine, done in 2007, states that music, specifically classical music, can help your brain absorb and interpret new information more easily.^[2] If you’re looking for an easy way on how to increase focus, Mozart or Beethoven have got you covered.

5. Nature

David Strayer is a cognitive psychologist at the University of Utah who specializes in attention. He’s also an avid backpacker, and he talks about something called the “3-day effect.” He demonstrated with a group of Outward Bound participants that after three days of a wilderness backpacking adventure, they performed 50 percent better on creative problem-solving tasks.^[3]

According to him, “on the third day, my senses recalibrate – I smell things and hear things I didn’t hear before.” So, if you’ve been cramped up in your house during the lockdowns, a trip to the Great Outdoors might be just what the doctor ordered.

6. Mingle

The effects the lockdowns have had on our mental health have been severe. Isolating people isn’t good for us. We’re social animals. We need to get out and mingle. While we often view chit-chat as a mindless, time-wasting activity, it does have its benefits. Talking to different people exposes our minds to new and fresh ideas as well as alleviate stress. The less stress we have, the more we can focus.

7. Sleep

The simplest and easiest way to increase focus is having good old-fashioned sleep. Too many of us have gotten accustomed to cutting hours off our sleep to be able to watch another episode of Game of Thrones or get to the next level in the Spiderman: Miles Morales on the PlayStation 5.

None of us can operate at optimum levels for long periods of time without a good night’s rest. Short term, we might be able to get away with it, but over time the effects add up. In essence, by denying yourself sleep, you are denying your body the rest it needs to realign itself.

8. Diet

The food we eat is the fuel for our bodies. A Ferrari can only perform its best with quality gasoline. The same can be said for our bodies, yet it seems too many people don’t connect the two.

While the vegetarian diet is certainly healthy, I prefer to take a more balanced approach. Fish, meat, and pork all provide us with amino acids essential for health. I compliment my proteins with a variety of vegetables and carbohydrates. As they say, the proof is in the pudding. Ever since I focused on creating a more balanced diet, I have not lost a day of work.

9. Cooking Timers

It sounds rather silly until you’ve tried it, but force yourself to work on one task for a solid 30 minutes—no interruptions of any kind. You’ll be amazed at how hard it is for us to do that. We have gotten so used to jumping from one browser tab to another. We happily bounce around on the internet whenever we see something that catches our eye. It’s amazing how much time we flutter away without knowing it. A cooking timer is your commitment to give a single task your undivided attention.

10. Switch Things Up

While I have spoken about focus, monotasking, and timers, we have to understand that there are times when we just get stuck. It’s at moments like that we need a change of scenery. It’s no use beating a dead horse.

There are days when our creative juices just aren’t flowing. At times like this, it’s better to just get your mind completely off what you’re doing. Clear your mind by doing something completely different. That breather will give your mind time to reboot itself. Playing a video game, reading a book, or doing something completely different from what you usually do can work. It’s amazing how, by simply switching things up, we can increase our focus.

11. Go for a Walk

Something as simple as going for a walk can be just what the doctor ordered. In fact, under the current circumstances of work-from-home, it’s something we all need to do more of.

There were days when my wife didn’t go outside for days on end. She’d start going stir crazy. Going for a walk—away from technology—and breathing in the fresh air can make a world of difference to someone stuck at home.

12. Deadlines

Parkinson’s Law states that work expands to fill the time allotted. Put simply, we adjust our work to the time available for its completion.

Say you’re told to finish a project by next Tuesday. Most people will get it done by next Tuesday. Unlike school where we have the eager beavers, as adults, we have so much on our plate so we put off things that do not need our immediate attention. So, if you want to increase focus, simply bring in the time frame.

Don’t allow yourself to put things off and instead, attack them head-on. Combined with the other techniques and strategies outlined in this article, you’ll be able to rip right through things.

Conclusion

Focus, not knowledge, is the key to success in today’s world. Unfortunately, so many things are competing for our focus and attention. Instagram, Facebook, Snapchat, and the new kid on the block—Clubhouse—are all vying for your attention, not to mention our friends, family, and colleagues.

It’s a battle for your mind, and you are in the driver’s seat. Armed with these 12 brain hacks, you’ll be able to win more wars than you lose.

More Tips on How to Increase Your Focus

• 7 Tips to Improve Your Attention Span and Focus Instantly
• How to Focus Your Attention and Improve Productivity with 7 Simple Tips
• How to Improve Focus: 7 Ways to Train Your Brain

Featured photo credit: Chase Clark via unsplash.com

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