How to focus better: 8 tips to improve concentration
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the different types of focus and why you might struggle to stay focused. Plus, how to focus better with 8 techniques to improve your concentration.
If you’ve ever found your mind wandering when you're trying to read a book, complete a task, or even listen when someone’s talking to you, it can make you feel frustrated. Understanding why it can happen, and what you can do, may help you improve focus, concentration, and attention span.
What is focus?
Focus is a skill that helps you to concentrate on a task. It helps to shut out distractions and encourage productivity. When you feel focused, you’re less likely to have to try as hard to pay attention to the task at hand. Your mind may feel clearer during periods of focus, which can allow you to remain absorbed in what’s important to you during that time.
There are many different types of focus that come together to help you pay attention.
Inner focus is where you tune into your thoughts and feelings so you can understand yourself better. When you're aware of what's happening inside your head, it's easier to sort your thoughts and maintain concentration.
Outer focus means being aware of the world around you. Outer focus helps you notice the details in your environment and understand how it all fits together. This can mean paying attention to someone talking to you, noticing a change in the weather, or even remembering where you put your keys.
Other focus is about people other than yourself. It's the kind of focus you use when listening to a friend, understanding how someone else is feeling, or working together with people to get something done.
Everyone has moments when their focus slips—maybe you feel tired, you're in a noisy place, or you just have a lot on your mind. That's perfectly normal. The trick is to recognize when your focus is drifting and bring it back to where it needs to be.
Why you might be struggling to stay focused
If you feel your focus slipping, it might be a sign to check in with yourself and listen to your body's cues. There are various reasons why you might be having trouble staying focused. Here are a few:
Fatigue: Your brain needs energy to focus. If you're tired, it might feel like a struggle to concentrate on the task at hand.
Not enough sleep: Sleep is like charging your brain's battery, so if you’re not getting enough sleep, you might find your mind wandering more.
Too much stress: When you're stressed, it can be hard to focus on anything else. Your brain is too busy worrying about what’s causing you stress.
Lack of exercise: Regular movement gets blood flowing to your brain, which helps with focus. If you're not moving much, it can be harder for your brain to stay on task.
Diet choices: Being hungry or thirsty can cause you to lose concentration, but what you eat can also affect your focus. Some foods can give you a quick burst of energy, but they can cause an energy crash which takes your focus with it. Other foods like whole grains, fruits, and vegetables, can provide a better support for your attention.
💙 Practicing Mindful Eating can help you key into which foods help you to focus (and which don’t).
How to improve focus and concentration: 8 focusing techniques
Learning how to focus is a skill—with practice and patience, you can learn to master it. So next time you find your mind drifting, don't be too hard on yourself. Recognize it, steer your attention back, and celebrate the small victories of concentration.
1. Cut out disruptions to create a distraction-free zone
Start by making your environment as distraction-free as possible. Silence your phone and clear clutter from your workspace. When it's time to focus, make sure it's just you and the task before you.
💙 Try one of our Focus Playlists to help maintain focus on the task at hand.
2. Do one thing at a time
Multitasking can make you feel busy, but it's not great for your focus. Instead, dedicate your attention to one activity at a time. Finish what you start before moving on to the next task.
💙 Trying to do too much at once can be tough on the mind. Instead, try to Settle Down by Single-Tasking.
3. Practice mindfulness to strengthen your focus muscle
Spend a few minutes each day practicing mindfulness and meditation. These practices train your brain to focus on the present moment, which can help you concentrate when it counts. If you’re new to mindfulness, exploring the exercises on the Calm app can be a good place to begin.
💙 Try the Mindfulness for Beginners series with Jeff Warren to build (or strengthen) your meditation practice.
4. Prioritize good sleep to keep your focus sharp
Aim for 7-9 hours of sleep each night. A well-rested brain is more focused and effective. If you struggle with sleep, work on ways to calm your mind before bed, or try some sleep sounds.
💙 Join Matthew Walker, PhD, in Why Do We Sleep, a relaxing and educational Sleep Story on the importance of sleep and how it changes our body and mind.
5. Stay in the now, and don’t worry about the next task
Be present. Keep your mind where your body is. Focus on what you're doing at this very moment and gently bring your thoughts back when they wander.
6. Break down tasks or work time to recharge your mental energy
Work for shorter periods, and then take a brief break to help reset your attention span. Try the Pomodoro Technique: 25 minutes of work followed by a 5-minute break.
💙 Try using one of our soundscapes like Jasper Lake during your focused period of work.
7. Get outside to refresh your mind
Connect with nature to give your brain a break. Even a few minutes outside can refresh your mind and improve your ability to concentrate.
💙 Try a walking meditation outside with Dr. Eric López in Walk Away Stress.
8. Keep moving to help you maintain concentration
Regular exercise isn't just good for your body. It's great for your brain, too. Physical activity pumps oxygen to your brain, which helps with focus. So go for a walk, hit the gym, or just stretch—your brain will thank you.
💙 Mel Mah’s Mindful Movement is the perfect way to refocus on your body (and mind) while improving your concentration and bodily awareness.
How to focus FAQs
Why do I struggle to focus?
Struggling to focus can happen for many reasons. Maybe you're not getting enough sleep, or you're stressed. It could also be because you're sitting in one place for too long or you're not eating the kind of food that helps your brain stay sharp. The first step is to figure out what's causing the trouble. Once you know, you can make changes, like getting more rest or organizing your day better.
How can I focus 100% on studying?
To give your studies your full attention, find a quiet spot where interruptions won't bother you. Set up a schedule for your study time and stick to it. Break your work into smaller chunks, and remember to take short breaks in between—this keeps your brain fresh. Also, make sure you're not hungry or thirsty while you're studying, and keep your phone out of sight so it doesn't tempt you to veer away from your work.
What to do when you can't focus?
If you can't seem to concentrate, it might help to step away for a bit. Stand up, stretch, or take a walk. Sometimes, just a couple of minutes doing something else can help reset your brain. You can also try changing your activity—switch to something that uses a different part of your brain. And if you've been working for a long time, maybe it's a sign you need a proper break. Go and do something fun or relaxing, then come back to your task later.
Can you actually improve focus?
You can improve your focus with time and practice. It's a bit like building a muscle—the more you work on it, the stronger it gets. By cutting down on distractions and practicing mindfulness, you can train your brain to focus better. It might take some time, and you'll probably have to remind yourself to keep at it, but with practice, you'll likely see a difference in how well you can concentrate.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
