The ability to focus is especially important at work and at home, such as studying for an exam or when you want to complete an assignment 1 hour before a deadline. There are some easy ways to improve your ability to focus and stop checking your Facebook or phone every 15 minutes. To keep yourself focused on the task at hand, don't give in to distractions, make a work schedule (including a break schedule), and complete one task at a time.
Step
Part 1 of 3: Organizing
Step 1. Tidy up your work/study space
When working in the office or studying at home, a clean and tidy room makes it easier for you to focus and able to complete tasks with better concentration. Get rid of all the things that can distract and are not useful while doing the task. Empty the desk, except for equipment needed for work/study. Keep some photos or souvenirs on the table so you can relax more.
- Set aside 10 minutes a day to tidy up your work/study space and keep it tidy until new habits are formed.
- If you don't need your phone at work/study, keep it for a few hours so it doesn't distract you.
Step 2. Make a list of activities/tasks
Every morning or early in the week, jot down all the tasks that need to be done throughout the day or during the week so that you are more focused and motivated to work/study. Keeping track of all tasks, including the little things, allows you to feel a sense of accomplishment every time you mark a completed task. Thus, you will be more focused while working/studying and able to complete tasks one by one.
- Set priorities. Complete the most important tasks first. Easy or light tasks should be done in the afternoon because at this time, the condition of the body is usually tired and less enthusiastic to complete challenging tasks. You'll be overwhelmed if you let the work pile up until you're close to a deadline.
- Make a list by recording all activities/tasks in order, for example: "Call mom. Ordered cake for my daughter's birthday. Called doctor. Go to post office at 2:00pm."
Step 3. Determine the time span for completing each activity/task
Making a schedule is just as important as creating a to-do list. After recording all the tasks that need to be done, list how long it will take to complete each task. Make a realistic time estimate and then work according to the specified duration. This method makes you more excited so you don't want to put off work or spend an hour just texting friends.
- Break down time-consuming tasks into short, easy-to-do activities. That way, you don't feel burdened because the task feels lighter and doesn't need to be completed all at once. Think of every short, well-done activity as a small gift to yourself.
- For example, set up a work schedule: "Making coffee: 5 minutes. Replying to email: 15 minutes. Staff meetings: 1 hour. Typing meeting minutes: 30 minutes. Editing reports: 2 hours."
Step 4. Set aside time to rest during work/study
Including relaxation in your daily schedule may seem inappropriate, but it can help maintain focus. Make sure you take 5-10 minutes of rest every 1 hour of work or 3-5 minutes every 30 minutes. This will make you more motivated to complete tasks, give your eyes a break, and can prepare your mind to focus on the next task.
- Set a timer to go off every 30 minutes or 1 hour to remind you to take a break. If the activity can't be stopped, you can skip the break once, but don't let it become a habit.
- When compiling a work schedule, use the Pomodoro application which provides a feature to automatically schedule breaks.
Step 5. Rest in a place free of distractions
Your mind can't calm down if you take a break from checking your email. So, leave your desk/study while resting and enjoy the view of nature through the window, take a leisurely walk in the yard, or do some aerobic exercise by going up and down stairs to speed up the blood flow. Short breaks make you more excited to get back to work.
For example, when you have to read for 3 hours, schedule a short break each time you read for 30 minutes. Taking breaks to relax your eyes and completing a chapter makes you more excited to complete the task
Part 2 of 3: Improving Focusing Kemampuan
Step 1. Improve focusing ability
Although attention is easily distracted, your ability to focus can be improved with a little motivation to practice. Start by determining the task that needs to be completed and then work on it for 30 minutes without stopping, not even leaving your seat. Work diligently to find out how long you can stay focused.
- After training for 2 weeks and getting used to focusing for 30 minutes, challenge yourself by extending the duration of the workout by 5 or 10 minutes.
- Even if you need to take a short break after working a maximum of 1 hour, practicing to extend your ability to focus makes completing tasks easier and helps you focus for longer periods of time.
Step 2. Don't delay the completion of the task
Don't let your activities go unnoticed until tomorrow morning, next week, or next month. Do it now and then complete the next task.
- For example, this week you have to call one of the clients who is grumpy. Instead of stalling until Friday afternoon, call Monday or Tuesday morning so you don't have to dwell on this all week.
- Often times, delaying the completion of tasks will hinder the ability to focus and reduce work productivity significantly.
Step 3. Don't complete multiple tasks at the same time
Many people think that one of the most rewarding ways of working is to complete several tasks at once. In fact, this method actually inhibits the work of the brain and the ability to think so that you are unable to focus on any activity. In addition, you have to quickly reset your mind every time you want to switch from one task to another, thus slowing down the work process.
A to-do list is very useful because it keeps you motivated to complete one task at a time
Step 4. Avoid distractions from the internet
Distractions will hinder the ability to focus your mind and concentrate. To really focus, learn how to avoid distractions. Know that there are things that can distract you and need to be avoided with practice.
To avoid being a distraction from the internet, don't open tabs you don't need. The more tabs you have open, the busier you will be, making it easier to get distracted. After every 2 hours of work, set aside 5 minutes to check your email, Facebook, or social media websites that play an important role in your daily life. After that, do not access the site for the next 2 hours
Step 5. Avoid other distractions
When working in the office, studying in the library or at home, don't let other people (friends in study groups, co-workers, or people who always ask for help) take your attention so that tasks are neglected. Postpone personal matters until you are done with work/study so that it can be sorted out faster and you will be more free to take care of your personal interests.
- Don't be distracted by things around you. If you're in a noisy environment, listen to soothing music or wear noise-canceling headphones. Even if you want to know what's going on and what other people are doing, keep working/studying for 10 minutes before observing your surroundings so you can stay focused.
- Do the task in a convenient place, such as a coffee shop or library. You will focus on work productivity because you see other people who are productive.
- To improve your ability to focus, listen to classical music or nature sounds through headphones. Don't listen to lyrical songs because they can distract.
Step 6. Take a few deep breaths to calm your mind and help you focus
If you feel pressured, irritated, or very tense at work/study, take a break with your eyes closed. Breathe deeply calmly and regularly 3-5 rounds. Increased levels of oxygen in the blood will stimulate the brain so that it is easier for you to focus on the task at hand.
- If you can set aside more time, breathe deeply for more than 5 rounds. For example, while taking a break after lunch, take the time to focus on your breath while sitting or lying down and breathing deeply for 15 minutes.
- Don't turn down a task that needs to be completed because refusal makes the task even more difficult.
Step 7. Chew gum
Research shows that chewing gum can temporarily improve your ability to focus. When chewing gum, oxygen intake to the brain will increase so that it is easier for you to focus.
In addition, eat healthy snacks, such as a handful of nuts or a few pieces of fruit
Step 8. Don't drink too much caffeine
A cup of coffee or tea in the morning can increase energy so that you are ready to move. However, after a few hours, excessive caffeine consumption makes it difficult to focus, jittery, or shaky. Don't drink a full cup of coffee if you have to focus.
Make sure you stay hydrated and drink a cup of tea a day, instead of consuming too much caffeine that makes it difficult for you to focus on tasks
Step 9. Stare at a distant object for 20 seconds
Many people work using computers or at desks while staring at objects 30-60 cm away in front of them. This puts strain on the eyes, causing discomfort and reducing the ability to focus. To fix this, rest your eyes by staring at objects in the distance for a few seconds. Your eyes and mind will be better able to focus when you look back at the computer screen.
Apply the "20-20-20" rule: for every 20 minutes of work/study, stare at an object 6 meters (20 feet) away for 20 seconds
Part 3 of 3: Maintaining Motivation
Step 1. Remind yourself what you want to achieve
Having goals in mind is a great source of motivation to complete tasks so that you are better able to maintain focus. One of the reasons you lose focus is because you don't have a goal to achieve so you want to do other activities.
- For example, before you start studying, remind yourself why you should study. Instead of just wanting to get an A, try to understand the subject matter as best you can because this will affect your test or exam scores. You have to get good grades in order to pass the final exam.
- If you want to work, remind yourself why work is important to you. If work is a means to a certain goal, think about all the things you can afford because of work or the fun things you can do when you're done.
Step 2. Determine the goals to be achieved
Because your mind is easily distracted, you will quickly give up when completing a task if you have not determined the final goal you want to achieve. The end goal serves as an attraction so you feel motivated to complete the task.
- Ask yourself: what are you working on for? Do you just want to get work or schoolwork done, save up for a car, or develop a career?
- For example, you might want to tidy up your house so you can have a party with your friends or run for 40 minutes without stopping to stay healthy.
Step 3. Say the mantra over and over to maintain focus or write the mantra
After determining the purpose and objective of completing the task, create a mantra to focus on and then repeat it when your mind is distracted. Mantras can be simple sentences that help you refocus. If you feel awkward when chanting a spell, write it down on a small piece of adhesive paper and stick it on your work/study desk.
An example of a mantra, "I will not open Facebook and WA until I finish studying. If I have studied, I am ready to take the chemistry test and pass with an A so that I become the class champion!"
Tips
- If you're having trouble focusing and a lot of time is wasted, use an agenda to take notes and find out how you're making the most of your day.
- If you feel disappointed because many tasks are not completed from morning to evening, write down the tasks that have been done and those that have not been completed. Try to increase the number of completed tasks so that you are motivated to stay focused on the task at hand, rather than on the things that distract you.
- If you want to create a more complete to-do list, prepare 3 lists: tasks to complete today, tasks to complete tomorrow, and tasks to complete this week. If today's task has been completed, but there is still free time, do the tasks listed in the next list.
