Staying focussed is hard, especially when distractions abound.
Whether you have a neurodivergent condition like ADHD or you’re just not great at sustained focus, you know how frustrating it can be when you have a to-do list as long as your arm and can’t seem to get through much of it. If you’ve already tried the usual tips like turning off notifications or using a planner, and they haven’t worked, it’s time to get creative. Here are some more unconventional ways to buckle down and do what needs to be done.
1. Use the “two-minute rule” to clear mental clutter.
Source: Unsplash When small tasks are nagging at the back of your mind, they can make it hard to concentrate. Instead of ignoring them, adopt the two-minute rule: if a task takes less than two minutes, do it now. It clears your mental slate so you can focus on bigger priorities without feeling like there’s a pile of tiny to-dos waiting to trip you up.
2. Create a distraction list while you work.
Source: Unsplash Every time a distracting thought pops into your head, write it down on a designated “distraction list.” Knowing you’ve captured the thought somewhere lets your brain relax and return to the task at hand. Later, you can review the list and decide if anything needs action or if it was just a fleeting thought.
3. Work in “weird” time increments.
Instead of working in traditional 30- or 60-minute blocks, set a timer for an unusual amount of time—like 17 or 23 minutes. The randomness of the timer tricks your brain into staying engaged because it feels less predictable. When the timer goes off, take a quick break before starting another session.
4. Use a “focus anchor” object.
Designate a small object, like a stress ball, a smooth stone, or even a fidget cube, as your “focus anchor.” Whenever you find your mind wandering, pick up the object and hold it. A bit of physical action helps bring your focus back to the present, acting as a tactile reminder of your goals.
5. Rearrange your workspace to feel “new.”
Source: Unsplash Sometimes, a stagnant environment can make it hard to stay engaged. Rearranging your desk or adding a new element, like a plant or a colourful piece of decor, can refresh your space and make it more inviting. A refreshed environment can often spark renewed focus and motivation.
6. Listen to binaural beats or white noise.
While some people prefer working in silence, others benefit from background sounds like binaural beats, which are designed to improve focus, or calming white noise. Experiment with different types of audio to find what helps you tune out distractions and stay in the zone.
7. Assign a specific “distraction time.”
Instead of fighting every distraction that pops into your head, set aside a 10- to 15-minute window where you allow yourself to indulge. Knowing you’ll have dedicated time for scrolling social media, texting, or daydreaming can help you resist the urge during your focus periods.
8. Try standing or walking while working.
Sitting for long periods can make your mind wander. Switching to a standing desk or taking brief walks during brainstorming sessions can help keep your energy levels up and your mind sharp. The movement stimulates your brain and body, making it easier to concentrate.
9. Gamify your tasks.
Source: Unsplash Turn your tasks into a game by assigning points or setting challenges for yourself. For example, give yourself a point for every 20 minutes of uninterrupted work, or set a timer to see how much you can accomplish before it runs out. These small rewards can make even mundane tasks feel more engaging.
10. Use scents to set the mood.
Aromatherapy can have a surprising impact on focus. Scents like peppermint, citrus, or rosemary are known to boost concentration and alertness. Light a candle, use a diffuser, or keep an essential oil roller nearby to create an environment that encourages focus.
11. Use reverse to-do lists to celebrate progress.
Instead of listing everything you *need* to do, create a reverse to-do list by writing down tasks you’ve completed as you go. Seeing how much you’ve accomplished can boost your motivation and help you focus on finishing what’s left, rather than feeling overwhelmed by a long list of to-dos.
12. Set up visual reminders of your goals.
Sometimes, getting distracted is a sign that you’ve lost sight of why you’re doing the work. Create visual reminders, like a vision board or sticky notes with motivational phrases, to keep your goals front and centre. When your motivation wavers, these reminders can help you refocus.
13. Work in a new location for a change of scenery.
Source: Unsplash A change of scenery can do wonders for your focus. Try working in a library, café, or even a different room in your home. New environments often eliminate familiar distractions and give you a fresh perspective, making it easier to concentrate.
14. Practice single-tasking, not multitasking.
Multitasking is often celebrated, but it usually leads to scattered focus. Soft-hearted people know the power of single-tasking: giving one thing your full attention before moving on to the next. By doing so, you create more meaningful results and a calmer mind.
