Do you find yourself endlessly scrolling on your phone instead of ticking tasks off your to-do list? Or do you start one job only to get sidetracked by a random thought, email, or notification? Don’t worry—you’re not alone. In today’s hyper-distracted world, concentration is a skill we all need to train.
The good news? Boosting your focus doesn’t have to mean overhauling your life. With a few simple lifestyle tweaks, you can sharpen your mind and get more done in less time. Whether you’re studying, working from home, or just trying to get through that long tax return, these tips will help you stay on track.
1. Move your body first
Physical energy and mental focus are linked. If your body is restless, your mind will be, too. A quick workout or even a brisk 10-minute walk can help clear the cobwebs and prepare your brain for focused work.
- Try a morning stretch session—yoga or light stretching releases tension and kickstarts circulation.
- Get outdoors—a walk in nature can reduce stress hormones and reset your concentration levels.
- Short bursts of exercise—studies show even 20 squats or a 2-minute jumping jack session can improve alertness.
Pro tip: Visit forbes.com to explore the science behind how exercise boosts brainpower.
2. Create your personal focus playlist
Music is a game-changer when it comes to blocking out distractions. The trick is to pick tunes that are calm and non-distracting.
- Classical or instrumental music—think Mozart or lo-fi beats.
- Nature sounds—Rainfall, waves, or forest sounds can create a zen-like workspace.
- White noise apps—great for drowning out chatter or traffic noise.
Check out musthaveclassicalmusic.com for brilliant playlists tailored to concentration. Just remember to keep the music soft and make it part of the background, not the main event.
3. Tidy up your surroundings
Messy space, messy mind. A cluttered desk or a pile of laundry can be a silent distraction. Before you start working, spend five minutes clearing your workspace.
- Keep only what you need on your desk (laptop, notebook, water).
- Use drawer organisers or small baskets for pens, chargers, and cables.
- Wipe down your desk—a clean, fresh-smelling space can lift your mood and focus.
4. Clear your mental clutter
Your physical environment isn’t the only thing that can cause distraction. If you have lingering worries or emotional baggage, your brain will keep circling back to them.
- Write it down—journaling or brain-dumping everything that’s on your mind can help.
- Handle small tasks first – Got a nagging “pay the bill” reminder? Do it before diving into deep work.
- Practice mindfulness—a 5-minute meditation can help you feel grounded and ready to focus.
5. Use the “Pomodoro” technique
If you’ve ever stared at a screen for hours and achieved nothing, you need the Pomodoro technique. It’s simple:
- Work for 25 minutes (no distractions).
- Take a 5-minute break.
- Repeat 4 times, then take a longer 15-20 minute break.
This method is brilliant because it gives your brain structured focus time and permission to rest, reducing burnout.
6. Feed your brain the right fuel
Your concentration levels are closely tied to what you eat and drink.
- Stay hydrated—even mild dehydration can tank your focus. Keep a water bottle nearby.
- Snack smart—nuts, dark chocolate, and berries are brain-boosting superfoods.
- Avoid heavy lunches—big carb-loaded meals can cause post-lunch crashes.
7. Turn off notifications (yes, all of them)
Your phone is probably the biggest enemy of your focus. The average person checks their phone 96 times a day. Those constant pings? They train your brain to crave interruptions.
If possible, leave your phone in another room.
- Switch your phone to Do Not Disturb during work hours.
- Use apps like Forest or Freedom to block distractions.
8. Get enough sleep (no, you can’t hack this)
You can’t expect your brain to focus if you’re running on 5 hours of sleep. Prioritise 7-9 hours of quality rest every night.
- Create a bedtime routine—dim lights, read a book, or listen to calm music.
- Avoid screens 1 hour before bed.
- Keep your bedroom cool and dark for better sleep quality.
9. Take “focus breaks.”
Ironically, the best way to concentrate is to step away from work. If you’ve been at it for hours, your brain will hit a wall.
- Stretch, make a cup of tea, or do some deep breathing.
- Go for a 10-minute walk outside.
- Chat with a friend or listen to a podcast for a mental reset.
10. Train your concentration like a muscle
Focus isn’t something you’re born with—it’s something you build. Start with short periods of deep work (10-15 minutes), and gradually increase them. Over time, your brain adapts, and distractions lose their grip on you.
Lifestyle habits that supercharge focus
1. Morning rituals matter
Set the tone of your day by avoiding phone scrolling first thing. Instead, try:
- Journaling or gratitude writing.
- A 5-minute breathing exercise.
- A quick workout to shake off sluggishness.
2. Digital detox evenings
Give your mind a break from endless content by having screen-free dinners or evening walks.
3. Curate your social feeds
Unfollow accounts that clutter your mind and focus on those that inspire and motivate you.
Final thoughts
Improving your concentration isn’t about working harder; it’s about working smarter. By moving your body, tidying up your space, and creating a focused environment, you’ll get more done and feel better while doing it. Remember, the little changes—like a playlist or a water bottle—add up to big results.
