Top 6 Ways to Improve Your Focus and Attention

There are so many things that impede our attention nowadays, especially social media and electronic devices. Other factors that can greatly affect our concentration may also include lack of sleep, stress, anxiety, and rumination. Since the COVID-19 pandemic and the lockdown, many of us have been feeling unproductive. We procrastinate when we find ourselves unable to focus on the tasks we’re doing and meet our goals. You know that feeling when you’re sitting at work trying to finish up a report, but can only focus on what’s moving around you instead of the actual task? If you relate to that every day and are looking for ways to boost your brainpower and focus, here are the top 6 ways that can help you pay more attention and perform better.

Improve Your Focus and Attention

1. Get Enough Sleep

Getting enough sleep is essential if you want to concentrate during the day. Sleep is no doubt the foundation of good physical, mental, and cognitive health. This is how sleep can improve your focus through many functions:

  • It allows your body to get rid of toxins in your brain that pile up when you’re awake, keeping your memory unimpaired 
  • Sleep regulates emotions. According to The US National Library of Medicine and National Institutes of Health, sleep deprivation can increase response to negative emotions by almost 60%. When we have a lot of negative thoughts on our minds, we tend to overthink and ruminate, thus we get distracted.
  • Sleep can improve your reflexes and ability to perform tasks

2. Calm Your Brain Through Meditation

Before you embark on a task, take a few minutes to relax and prepare your brain. Take a deep breath and release the tension from your body. You can practice Yoga as it can help clear your mind from racing thoughts. There are various Yoga exercises that you can do at your desk. When you clear your mind before you start working, your brain will be prepared to focus and concentrate better. A 2011 study by The National Library of Medicine reported that meditation improves memory and cognitive functions.

3. Supplements And Nootropics 

Some drugs or supplements strengthen your memory and enhance cognitive functions. These supplements may also be referred to as Nootropics. Nootropics supplements can stimulate concentration and attention by improving mental abilities. There are types of nootropics that don’t require prescriptions, for instance, racetams and natural nootropics. Did you know that coffee, chocolate, and tea all contain nootropic substances? 

Combined nootropics are also growing in popularity as more people search for them. If you have an exam coming up, and you’re finding it difficult to focus, a nootropic stack for studying can promote concentration and help you get things done. These combined nootropics can be very effective. Though make sure that you buy a safe, high-quality stack from a trusted brand. You also have to discuss it with your physician if you have any health issues, as they can bring about potential side effects.

Some nootropics are used to treat attention deficit hyperactivity disorder or ADHD, like Adderall and Provigil. However, these nootropics require doctors’ prescriptions. 

4. Spend More Time Outside

Go outside more often and spend some time in nature. You can take a walk in the park with your family or friends. A stroll can have calming effects and increase your attention. Many people say that green settings boost their productivity and motivation. You can try adding plants in office spaces to endow you with a sense of nature, radiate positive energy, and increase workplace satisfaction. Researchers at the University of Illinois compared the attention of two groups of children with ADHD in different settings and found out that the group who spent more time outside experienced an increase in attendance after a walk in the city park. This proves how outdoor spaces can improve our attention.

5. Doodling

If you’ve ever been scolded at school for doodling during class, let them in on facts and studies on doodling. Doodling aids concentration and memory recollection. It stabilizes levels of arousal, reducing boredom and daydreaming.  So if you’re attending a Zoom meeting, doodle! You will find yourself remembering more stuff.

6. Train Your Brain


According to Elie Venezky, the author of Hack Your Brain, the focus is like a muscle that can be built, through training the brain. You can play games that require problem-solving skills and memory skills. Some of these games can include:

  • Puzzles
  • Crosswords
  • Memory games
  • Chess
  • Red Light, Green Light

Most importantly, believe in yourself. Stop telling yourself that you’re a failure because you can’t focus. Practice healthy affirmations and manifestations and take a more positive approach to build your focus. Try out these ways and see what works best for you. With the help of these tips and tricks, you will certainly be able to boost your focus and attention and reach your goals. 

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