We often take our ability to focus for granted until it begins to slip away amidst constant notifications, emails, and tasks. However, focus isn’t just a skill—it’s a muscle that can be strengthened. By understanding how attention works and what derails it, you can regain control, make meaningful progress, and feel more accomplished each day.

Why Focus Matters:

Focus allows us to progress on meaningful tasks and feel a sense of achievement. However, we live in a world filled with endless distractions—email notifications, social media alerts, and constant demands on our attention. When we lose focus, tasks take longer, making mistakes more likely.

Key Findings:

•   According to the American Psychological Association, multitasking increases the time needed to complete tasks by up to 50%.

•   Practising mindfulness has been shown to improve attention span by strengthening the brain’s prefrontal cortex, which regulates focus and impulse control.

Actionable Tips:

1.   Time Blocking: Allocate set times for “deep work” when you focus solely on your most important tasks, free from distractions.

2.   The Pomodoro Technique: Work for 25 minutes of deep focus, followed by a 5-minute break, repeating the cycle four times before taking a longer 15-minute break.

3.   Phone-Free Zones: Put your phone in another room or turn off notifications during focus periods.

Exercise:

    Focus Audit: For one day, track how often you are interrupted or lose focus. Write down each instance and the cause. Afterwards, review your list and identify patterns—what distractions could you prevent or minimise?

Coaching Questions:

•   What tends to pull your attention away from important tasks?

•   How would your workday feel if you could focus without interruptions for longer stretches?

•   What small changes could you make today to protect your focus?

Focus is a superpower in today’s workplace, but it requires intention and practice. By protecting your attention and creating focus-friendly habits, you can achieve more without overwhelm. Looking for more productivity insights and personalised support? Explore my coaching services or read more resources here.