Many of us feel that our ability to concentrate is getting worse. You may sit down to work, study or read, only to find yourself checking your phone, thinking about something else or jumping between tasks.
If you are well, good concentration is something that you can have. It is a skill that can be leant and supported. Everyone has moments when their attention wanders, there are practical steps you can take to improve your ability to focus.
To make concentration easier, try
Set up the foundations for sustained attention. Sleep well, drink enough water, move regularly and choose a workspace that is comfortable, reasonably organised and suited to the task.
For sleep, follow a systematic pattern, getting up at the same time every day, avoiding stimulation (screens, caffeine or nicotine) in the evening.
Keep a drink nearby so thirst does not become another source of distraction.
Go for short walks, stretching or light activity to reset after long periods of concentration.
In your work/study environment, reduce the clutter and choose sound levels that help rather than interrupt your attention.
You do not need perfect conditions, but improving these foundations can make focus feel less effortful.
Design a low-distraction environment study/work area. Put your phone away and keep your social media quiet by turning off notifications.
Structure your work into manageable blocks. Break large pieces of work into smaller steps, then choose one task and give it your attention for a defined period. Spend 25 – 30 minutes working on a single piece of work before taking a short break. Getting started can be difficult, a clear and defined work block can make it easier to maintain momentum.
Take breaks that genuinely reset attention. Stand up, stretch, get some fresh air or make a drink before returning to your work, choose a break that genuinely gives your brain a rest. Scrolling through social media may leave you feeling more distracted rather than refreshed.
Train your attention over time. You cannot eliminate every distracting thought, but you notice when your attention has drifted and gently bring it back. If other thoughts or tasks come into your mind, write them down rather than immediately acting on them. This offloads the thought without letting it derail your work.
Practice short moments of deliberate single-tasking, spending a few minutes focusing only on your breathing or resisting the urge to check your phone during brief waiting periods.
Concentration challenges are very common. Persistent or significant problems with attention can sometimes be associated with mental disorder, tiredness or stress. If concentration difficulties are having a significant impact on your work, education, and relationships speak to your GP or doctor about this, as depression and anxiety may cause concentration problems and are easily treated.