If you want to get fitter or stronger, you go to the gym and train. The more you can lift with your muscles, the bigger they get. But is the same principle true for the mind? Can focus be trained?
Procrastination and being easily distracted are the bane of work. No sooner have you sat down to complete a business task or study session than your mind is elsewhere. How are you supposed to get anything done!? It doesn't have to be this way.
Focus, just like any muscle, strengthens with time and training. From nootropic supplements to scientifically proven techniques, we cover the best practices for building focus – follow these tips, and you'll have the concentration powers of a Buddhist monk.
→ What is Focus?
→ Can Focus Be Trained?
→ How to Train Focus
Focus – as soon as you notice it, it's gone. This strange mental capacity involves concentrating your attention and cognitive resources on a specific task, object, or thought, excluding all other irrelevant stimuli or distractions.
Some people find this task harder than us. Their minds just seem to wander off, losing concentration and focus and leading to lackluster results. With everything from social media to Netflix seeking to distract us, learning to focus is harder than ever. So, what can you do?
Yes. Our minds can train to lose concentration and to gain it. Just as spending more time watching TikTok videos or scrolling through Instagram evaporates your attention span, so do focus-training exercises gradually build up your abilities.
However, there's some misunderstanding about what focus really is. During meditation, there's a presumption that the best meditators are continually focusing on mental freeness and their breath.
But what's actually happening is that the meditators are constantly getting distracted. The separation between a novice and a master is in how quickly their minds return to their original task. Some seasoned mediators may not even realize they got distracted, as their minds automatically return them to a state of calm concentration.
Training your focus takes time and effort. Be patient. Just because you don't see instant results doesn't mean your training isn't working. Gradually, you will notice your ability to focus improves, helping support your work, studying, or even just reading a good book.
Follow these tips to build up your focus:
Distractions are the enemy of focus. Whether it's something beyond your window, social media, or even shadows crossing the pages of your book, any distraction will prevent you from entering a focus state.
Indeed, some libraries were designed to have diffuse light, reducing any distractions from pulling you out of your reading. Pretty genius!
We recommend setting up in a quiet area, turning off your phone, closing the door, and keeping your space decluttered. Certain ethereal music can also help fuel your concentration – anything involving 40Hz seems to do the trick.
Wait! Doesn't caffeine boost concentration? As everyone knows, no late-night study session is completed with an Extra Large Coffee. It's technically true that caffeine is proven to have a positive effect on sustained attention – at least, according to a 2021 study.
However, that's only true up to a point.
Drink 7 cups of espresso, and you'll be so wired that concentration is impossible. Rather than focusing your attention, it frays it – becoming distracted and unable to stay on the task at hand. So, stick to a couple of cups spread throughout the day. Avoid drinking too much coffee in the hours before bed, as it can also prevent you from having a good night's sleep.
If you're serious about building focus, social media has got to go. Tell me if this sounds familiar: you glance down at your phone, you see a notification, you open up the app, and 30 minutes go by as you scroll aimlessly through the app.
Put simply: there is no focus when social media is around. You'll want to block certain apps or simply leave your phone in another room.
In addition, modern conveniences like YouTube, Twitter, Amazon, and Netflix (even email) should be blocked during certain times as they're equally damaging to focus. They can be a nice reward once you've finished your tasks.
Boosting your efficiency and getting more accomplished in less time is a direct benefit of improved focus. However, applying this principle consistently can be challenging. If maintaining concentration proves difficult, the Pomodoro technique might be a valuable strategy to employ.
This approach is designed to enhance your brain's ability to focus by dividing your work into short, manageable segments. Here's the step-by-step method:
1. Initiate by setting a timer for 25 minutes, during which you dedicate your full attention to the task at hand.
2. Once the timer rings, enjoy a brief 5-minute interlude to relax.
3. Reset the timer for another 25-minute session and continue your work.
4. After completing four of these cycles, indulge in a more extended break, ranging from 20 to 30 minutes.
Don't let the hanger strike – keep your body fueled and ready to work. Eating a healthy snack and keeping hydrated ensures your brain is focused, your energy levels are up, and your emotions are calm.
Some of the best "brain foods" include green leafy vegetables – think kale, spinach, and broccoli - salmon, berries like strawberries or blueberries, and walnuts.
You can also try nootropic supplements. Tonicc was developed to boost concentration, support high performance, and enhance overall well-being. Ingredients like Rhodiola, L-Theanine, Vitamin B6, and Vitamin B12 support great mental function and performance even under stressful conditions.
Simply add a single pump of our liquid nootropic to any drink – including your morning coffee or cup of tea – to enhance mental sharpness, peak cognitive and physical performance, and stress management.
Try a free sample of Daily Vitality and experience the power of nootropics on your focus and performance.
