If your smartphone isn’t critical to the work you’re doing, you may benefit from turning it off. If you get distracted, you can justify putting off the original task because you “have all the time in the world” to get it done.ĭeadlines provide a solid goal and can help you manage your time. Give yourself deadlinesĪ loose deadline - or no deadline at all - can fool you into thinking you have plenty of time to complete what you’re working on. The more details you know, the easier it can be to create an outline of what needs to be done. If you feel hesitant or distracted about what you’re doing, asking clarifying questions might help. Projects and jobs that are vague can feel too daunting to start, or you may not know where to begin. Understanding a task can impact how motivated you feel to complete it. If you can’t have a trusted support partner with you in person, having someone contact you regularly throughout the day might also make a difference.

They can gently guide you if you seem distracted, or they can help redirect your energy. Whether it’s at work or at home, another person can help you be accountable for what you’re doing. Having someone who supports your efforts might help keep you on track during the day. While distractions can be a risk during project interruption, setting an alarm for short breaks may help you want to get back to what you were doing. Your brain was focused, and then the object of that focus was taken away, which can leave you feeling incomplete. Interrupt yourselfĭeliberately interrupting a task might help you focus on completing it.Įxperts theorize that pulling yourself away from a task creates a tension and fixation on the task that ultimately enhances your focus. To help honor those other tasks you want to get done while still staying on track, consider keeping a notepad or whiteboard where you can “thought dump.”Īs a thought enters your mind, write it down to be completed at a more convenient time. Thinking, “I forgot to put the laundry in the dryer” while you’re putting together a new TV stand could sidetrack you for hours. It can be tempting to want to follow every thought that pops into your head, and you might feel that these new thoughts take priority over what you’re currently doing. Create a thought dumpĭistraction can be one of the greatest hurdles when it comes to focusing on a task. It might take some trial and error to find the right ones for you. Not every method will be a good fit for your unique situation. Improving your focus means learning what works best for you.

Ways to stay focused on the present