5 ways to improve focus if 2 minutes on your phone turn into 20

You have a deadline tomorrow morning, so strap yourself to your desk, ready to do your best. But before you do that, decide to scroll the phone quickly. Does this scene look familiar to you? If you’re affirmative, you know your focus is going downhill from work from here! Two minutes becomes 20 and more. And so begins your bumpy ride, filled with burning the midnight oil, snoozing the alarm clock, skipping breakfast, and sipping your coffee all day. Let us help you with some tips on how to improve concentration at work.

Wouldn’t it be wonderful if you could just resist the temptation of all the distractions that surround you? Wouldn’t it be wonderful to increase your attention span and focus? We can feel a “yes” from the heart!

Let us know what dr. Chandni Tugnait, MD (Alternative Medicine), Psychotherapist, Life Coach, Business Coach, NLP Expert, Healer, Founder and Director – Gateway of Healing.

“Well, staying focused in our always-connected world can be difficult. We are bombarded with notifications, emails and social media updates that can quickly divert our attention from the task at hand,” the expert tells Health Shots.

So let us know how to avoid losing focus and attention.

Don't lose focus
Avoid losing focus for better time management. Image courtesy: Shutterstock

Here are the top 5 tips to improve concentration

1. Set a time limit

Setting a time limit for everything you do — whether it’s scrolling through social media or reading an article — can help you focus and stay on task, says Dr. Tugnaite. Once the timer is up, put your phone away and get on with something else,” she adds.

Such a simple exercise can keep you committed to your goals and help you resist the lure of distractions.

2. Take short breaks to rejuvenate and increase focus

dr Tugnait elaborates, “It may seem counterintuitive, but taking breaks can actually help you focus better when you return to your work as it refreshes your mind and body. Get up and walk around for a few minutes or get some fresh air.”

The optimal pause length varies from person to person, but the Pomodoro Technique is a promising technique that you can benefit from. This technique, widely used by medical students, consists of completing a task for 25 minutes and then taking a 5-minute break. After 4 Pomodoro sessions, you can take a longer break of 15-30 minutes.

Don't let your mind wander
Don’t let your mind wander! Image courtesy: Shutterstock

3. Out of sight, out of mind

Studies have shown that you are less likely to do something if you are uncomfortable with it. So working smart would make your distractions uncomfortable.
In the words of Dr. Tugnait: “If possible, remove any temptations that might make it difficult for you to concentrate. This may mean moving your phone to another room, putting away any electronic devices that aren’t necessary for the task at hand, closing any open tabs on your computer that aren’t related to what you’re working on, den Turn off the TV or work in a quiet room.”

4. Practice mindfulness to improve concentration

Mindfulness is about being present in the moment and not letting your mind wander off to la la land. Mindfulness can help you focus and not be distracted by thoughts of the past or future. If you find your mind wandering, simply take a deep breath and focus on your surroundings.

5. Avoid multitasking

When you try to do multiple things at the same time, your brain can’t properly focus on one of them. Choose a task and give it your full attention. A to-do list can help you focus by giving you a clear view of what needs to be done. Once you complete a task, you can physically check it off your list, which will motivate you to keep going.

Try these tips to improve focus and increase your attention span!

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