Set yourself up for better focus

Stefan van der Stigchel, Professor of cognitive psychology and author of ‘Concentration; staying focused in times of distraction’.

We tend to think of focus as something that we either have or don’t have, but focus can be actively encouraged and enhanced. Below you will find a few cool ways to set yourself up – physically and mentally – for better and more extended focus.

Make time and create the mindset for full focus

Create a dedicated time slot for full focus and reinforce it with a strong mental cue

Upgrade your work environment

Lay the physical ground for focused work

Set up an attention ritual

Send a clear signal to your brain when focus time starts

Minimize audio and visual cues

Limit the most immediate distractions from your environment

Consider using music or white noise

Neutralizing constant unconscious attention to distracting environmental cues

Focus on one single task at a time

Every time you transition from one task to the other, you pay a mental price

Have realistic expectations – and take a break

Set achievable goals that support a sense of completion, and air your brain once in a while

For more practical tips and tools and a better understanding of the neuroscience of focus, see Stefan’s new book ‘Concentration; staying focused in times of distraction’.