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If you find it challenging to focus on work, studies, or even daily duties, you’re not alone. Brain health experts cite that a few easy, consistent daily habits such as adjusting how you use your phone or taking breaks can significantly improve your ability to remain on task.

Here’s a closer look at expert-approved practices that aids enhanced thinking and greater productivity.

Manage Your Smartphone Usage

“No matter your age, your phone can be a distraction,” cites Melissa DiMartino, PhD, associate professor of psychology at the New York Institute of Technology. “Just like the college students in my study, older adults can become more mindful and engaged when their phones are not right next to them.”
DiMartino advises taking breaks from your phone for certain periods from 30 minutes to an hour initially and eventually increasing over time. “A good time to start doing this is when you’re engaging in a particular hobby you enjoy, perhaps while watching your favorite television shows,” she advises. Another simple method is putting your phone away during meals.

Turning off notifications or using apps to limit usage of phones can also help. “Update your smartphone settings to ‘do not disturb’ between certain hours, which may help ease the anxiety that can come with a constant stream of text messages, notifications, and other alerts,” DiMartino also adds. For more intensive measures, she advises deleting social media. “The constant need to ‘check’ your social media throughout the day for likes or comments greatly increases how often you check your phone, as well as the overall usage of phone time,” she says.

Habits to Enhance Attention

Connecting new habits to existing routines, like doing squats while brushing teeth or journaling while having your morning coffee, can make focus-building simple to handle. Habit stacking offers consistently cues that direct attention where it matters.

Mindfulness and Physical Activity

Short mindfulness exercises such as guided breathing or body-awareness tasks help to strengthen attention regulation. “Regular practice ­for even just five minutes a day can help reshape attention networks over time,” cites Zishan Khan, MD, psychiatrist at Mindpath Health. Physical activity is also important: structured activities, team sports, or skill-based habits like dance or obstacle courses aids executive functions like attention, inhibitory maintenance, and working memory. Khan advises practicing three to four times weekly for maximum advantage.

Breaking Tasks Into Segment

Breaking huge tasks into smaller, manageable sections is another powerful focus method. “Chunking is a great habit for increasing focus,” mentions Vassilia Binensztok, PhD, LMHC. “Chunking works because it makes tasks feel more manageable, and it takes less of a toll on our working memory, allowing us to remember things better.” For instance, writing a report can be divided into outlining major points, drafting a rough version, and then modifying information.

Optimizing Your Environment and Sleep Pattern

“Loud environments particularly those with lots of chatter can be a focus killer,” cites neuroscientist Caitlin Shure, PhD. Deploying neutral audio, white noise, or instrumental music can help maintain focus. She also highlights sleep schedule consistency: “Aim to go to bed and wake up at about the same time every day—even on weekends… giving your brain a daily reset button.”

By incorporating these expert-backed methods, you can strengthen focus, enhance productivity, and boost cognitive performance.

Disclaimer:This article is intended for educational or informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a certified healthcare provider with any concerns regarding your health.

FAQs:

Q1. Why do I struggle to focus sometimes?
Distractions such as smartphones, social media, and noisy environments can impact attention. Daily routines and structured habits can enhance focus.

Q2. Can taking breaks increase my concentration?
Yes, regular breaks prevent mental fatigue and helps to maintain sustained focus. Short intervals of rest enhance productivity over time.