Let’s start off with an encouraging fact: focus is not something you’re born with or missing by default. Focus is a skill that has to be trained. Supposedly we learn part of it in school, through classes that try to catch your attention on a specific topic for one hour at a time. We all know how that really goes. The rest – forming focus as an adult – is up to us.
So, why can’t you focus? Let’s see the main reasons.
Lack of sleep
By not sleeping you are literally killing your brain cells. This article here explains in detail the effects of sleep deprivation. You might be surprised to read that sleeping only 6h/day for two weeks results in the same cognitive capacity you’d have after a hangover. Sleep is one of the two fundamental self-regulatory mechanisms of the human brain.
If you can’t sleep close to 8h/day, 20-minute power naps are real boosters.
Poor diet and lack of hydration
The ideal diet for the brain would be the Mediterranean one. Processed food is the worse. It’s hard to keep a good balance, but certain foods are brain boosters: nuts, avocado, green tea, forest fruits, gingko, fish, sea food and many green-leaf vegetables.
Sugar is something you can eliminate completely and there would be no downside. Physiologically, besides obesity, sugar can enhance an inflammatory response in your body. Don’t forget that sugar is not something we always used. Although the first form of refined sugar was traced back to India, 2500 years ago, people started to use it commonly during the slave trade, about 500 years ago. In human evolution as a species, a 500 years period is nothing.
However, water is absolutely mandatory. Nervous impulses need a hydrated body to travel properly. The brain is 73% water. Need I say more? Hint: guess why you’d start hallucinating if left in the desert for too long, in intense heat.
Non-decluttered environment
This includes too many interruptions and FOMO. I’ve explained here how to declutter your physical environment and also how to declutter your digital environment, here. Just start somewhere, then make it a habit.
Caffeine is a psychoactive drug
I’m a heavy coffee consumer and I’m trying to reduce it right now. Caffeine – the main reason we drink coffee is by definition a psychoactive substance, placed in the stimulants category. You can read more medical details, here. Cocaine is part of the same category.
You think you’re multitasking
As explained here, multitasking is not truly possible. In a nutshell: your brain focuses on one single thing at a time. The fact that you can switch focus in milliseconds between certain topics, is a different story. The more you switch, the longer it will take to do the switch.
Also, when doing tasks we use the short-term memory, which gets easily overwritten if you alternate activities. That’s why when you revert a previous task, you’re thinking: “Where was I?”.
Wrong prioritization
When we dread an activity we tend to postpone it. We focus on anything, but what is essential. You can learn here an easy and straightforward way to prioritise activity.
Scratching off items from a to do list result in a dopamine reward. Dopamine influences focus and motivation.
Work is not broken down
Having a huge task in front of you is demotivating. But, it’s like that joke: “How do you eat an elephant? Piece by piece”. You just need to break down things in smaller activities which you can then prioritise and tick them off from your To Do list.
Distracting physical environment
Too noisy, too hot, too cold. Adjust what you can. In the not-so-far days of open space, the daily battle over A/C was a real issue. Some people feel comfortable when it’s really cold, others when it’s warm. Some need a quiet space, others focus better with music on (ideally instrumental – lyrics can be distracting).
Built up tension
There are primarily two causes of built-up tension: accumulated aggressivity and lack of sex. Yes, lack of sex can keep you distracted and unable to focus. While you might find be able to fix this by yourself, sex with a partner releases endorphins and oxytocin. They both keep away anxiety and depression. Plus, depending on your dynamic, it might count as exercising also. Sex is the other fundamental self-regulatory mechanism of our body.
The point is that when tension builds-up, you’re distracted. Picture trying to shoot an arrow that’s constantly vibrating and shaking. Do you think it will reach its target?
Having too much on your plate
By this I don’t mean just too much work. It could be work + taking care of the house + cooking + picking up the kids from school, etc. There only so much one person can do. BUT, you can buy time. Literally buy it. I’ve explained here several ways in which you can buy time.
Going the extra mile and overcompensating by diving into work can get you into this situation. Solutions: delegate and learn to say “no”. “No” to things that drain your energy, “No” to things you don’t need or don’t enjoy.
Lack of exercise
According to this article you should work out at least 8h/month to prevent your cognitive decline. If for whatever reason you can’t exercise, you should at least walk extensively. It’s NOT the same, but it’s the least you can do.
Which exercise? Just do it. Don’t try to find excuses like “I don’t know what to do”. Just do it. You must’ve heard by now about running, push-ups, anything.
Not addressing the root cause of stress
Stress is physically damaging to your health. I’ve explained here in detail why. As long as you don’t address the root cause, it will persist in affecting you and possibly get you ill. If your work environment or home environment is a toxic one, going on a vacation will not fix things.
Activities that train focus
Playing chess, doing artistic activities (that require body and mind coordination like playing an instrument, pottery, etc), sports, learning a language – they all train focus.
Leave no brainer tasks for when you’re tired. Do the tedious work in the morning, after you wake up, when whatever energy you have is at its peak. You may have read about “The 5 AM Club” – people who wake up early in the morning and are highly productive. There’s no magic to it – there are simply less interruptions at 5AM. I remember when I was waking up really early that not even the dogs were asking for a walk out. It was just too early.
Meditate. It also reduces stress and ruminating (recurring, obsessive thoughts).
Conclusion
First let me congratulate you for acknowledging you have a focus problem and taking a first step to address it: looking for information. You’ve got a bunch of passive and active actions you can take. Just do it, but not as of tomorrow. Do what you can, but do it now. Cut down on the sugar now, avoid one more coffee as of today, go to bed earlier as of today. You can do it!
If you have enjoyed reading this or know someone who needs to hear all this, please go ahead and share it with your friends. Thank you!
