How to Improve Your Focus When at Work

Are you having trouble staying focused on the job? Maintaining concentration at work can be difficult, especially for individuals with ADHD. ADHD can involve hyperactivity and impulsiveness, which can make it hard to focus on a single task. Think you may have ADHD? With a free ADHD symptom toolkit, you can learn more about your condition and how it can be addressed. Whether you have ADHD or simply struggle with certain Executive Function skills, learning how to improve your focus at work can come with significant benefits. Discovering new strategies for honing your focus can be a great step toward greater productivity and a healthier work-life balance.

Top strategies to improve focus at work

• Prioritize tasks — When you’re at work, it can feel like there are too many tasks to manage. If you’re feeling overwhelmed, it may help to distinguish between different kinds of tasks. It’s likely that some of your responsibilities are more pressing than others. By determining which tasks take top priority, you can concentrate on the most urgent and important tasks first. This can provide you with a clear set of goals, which may improve focus. Not sure which tasks to prioritize? Building an Eisenhower matrix, also known as “Covey Quadrants,” may help. Setting up an Eisenhower matrix is easy. Start by drawing a four-box grid. Write a number in each square, starting with “1” in the top-left box, then “2” in the top-right box, “3” in the bottom-left box, and “4” in the top-left box. Write “Urgent” above box 1 and “Not Urgent” above box 2. This gives you your first axis. Next, write “Not Important” to the left of box 3 and “Important” to the left of box 4. When you’re done, your Eisenhower matrix should look something like this:

Image from: https://commons.wikimedia.org/wiki/File:Eisenhower_matrix.svg

Now you can write each of your tasks and responsibilities into one of the four squares.The tasks that are both urgent and important should likely go to the top of your to-do list. By addressing your high-priority tasks first, you can stay focused and reduce the stress of looming urgent responsibilities.

• Set clear goals — Maintaining focus is often easier when you know what you’re working toward. When you have unclear goals, you may feel unsure as to what you should do next. This can hurt your focus and productivity. To stay on track, it’s important to set clear goals. Every goal should be concrete and actionable. Vague goals, such as, “finish this shift” or “make progress on tasks” can lead to procrastination, as they do not provide a clear direction.
• Take breaks — When you’re having trouble focusing at work, it can be tempting to skip breaks. You may feel like you need to catch up or make up for lost time. However, skipping breaks can actually hurt your productivity in the long run. By taking frequent breaks from your work, you can get some valuable rest and return to your work feeling energized. One of the most common techniques for improving focus is known as the Pomodoro technique, which involves working in 25-minute increments interspersed by five-minute breaks. Even a short break can have a major positive impact on your mental health and concentration. Physical activities like taking a brief walk or doing some stretches can also help clear your mind during your break.
• Avoid distractions — Distractions are one of the biggest obstacles for people trying to concentrate on their work. If you find yourself frequently getting distracted, try to identify the distractions in your environment. Do you get distracted by social media on your phone? Try keeping your phone in a different room or limiting the number of apps you can access during work hours. Are you distracted by a generally chaotic work environment? If possible, it may be helpful to find a more quiet and peaceful work area. If you’re not able to work in a different space, tools such as noise-canceling headphones may help block out distractions around you.
• Utilize tools — Improving your focus at work can seem like a daunting task. Fortunately, you do not have to do it alone. With tools like daily planners, sticky notes and timers, you can help keep yourself on track. Do you want more tools geared toward improving your Executive Function skills? You can find great resources offered by Executive Function coaching services, from on-demand webinars about overcoming procrastination to adult Executive Function toolkits. In addition to these resources, you can get extra support through personalized one-on-one coaching.

WorkSmart can help you hone your focus 

At WorkSmart Coaching, a division of Beyond BookSmart, we believe that Executive Function skills can be: 

• Taught
• Learned
• Applied for success 

This view informs all of our Executive Function coaching services. 

Our services are also customizable to each individual’s needs, learning differences and emotional challenges. We can tailor our services to improve your focus and self-discipline at work. This customization allows us to help you work toward becoming the most capable version of yourself. 

Contact our team today for more information or to schedule an inquiry call.