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Even during quiet moments, distraction is literally at your fingertips as you find yourself checking your social media notifications or the latest news updates.
But being mentally focused is essential for success. The ability to concentrate on something in your environment and direct mental effort toward it is critical for learning new things,achieving goals, and performing well across a wide variety of situations.
Whether you are trying to finish a report at work or competing in a marathon, your ability to focus can mean the difference between success and failure.
Fortunately, focus is a lot like a mental muscle. The more you work on building it up, the stronger it gets.
Becoming more mentally focused is achievable, but that doesn’t mean that it’s always quick and easy. If it was simple, then we would all have the razor-sharp concentration of an elite athlete.
It will take some real effort on your part and you may have to make some changes to some of your daily habits. Here are some tips and tricks from psychology that can help you learn how to focus and develop laser-like mental concentration.
Press Play for Advice On Staying Motivated
1
Evaluate How Mentally Focused You Are
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Your Focus Is Good If…You find it easy to stay alertYou set goals and break tasks up into smaller partsYou take short breaks, then get back to workYour Focus Needs Work If…You daydream regularlyYou can’t tune out distractionsYou lose track of your progress
Your Focus Is Good If…You find it easy to stay alertYou set goals and break tasks up into smaller partsYou take short breaks, then get back to work
You find it easy to stay alert
You set goals and break tasks up into smaller parts
You take short breaks, then get back to work
Your Focus Needs Work If…You daydream regularlyYou can’t tune out distractionsYou lose track of your progress
You daydream regularly
You can’t tune out distractions
You lose track of your progress
If the first set of statements seems more your style, then you probably already have fairly good concentration skills, but you could be even stronger with a little practice.
If you identify more with the second set of statements, then you probably need to work on your mental focus quite a bit. It might take some time, but practicing some good habits and being mindful of your distractibility can help.
The Brain Processes Behind Attention and Distraction
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Eliminate Distractions
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Minimizing these sources of distraction isn’t always as easy as it sounds. While it might be as simple as turning off the television or radio, you might find it much more challenging to deal with an interrupting co-worker, spouse, child, or roommate.
One way to deal with this is to set aside a specific time and place andrequest to be left alonefor that period of time. Another alternative is to seek out a calm location where you know you will be able to work undisturbed. The library, a private room in your house, or even a quiet coffee shop might all be good spots to try.
Not all distractions come from outside sources. Exhaustion,worry, anxiety, poor motivation, and other internal disturbances can be particularly difficult to avoid.
A few strategies you might want to try to minimize or eliminate such internal distractions are to make sure you are well-rested prior to the task and to usepositive thoughtsand imagery to fight off anxiety and worry. If you find your mind wandering toward distracting thoughts, consciously bring your focus back to the task at hand.
3Limit Your FocusHero Images / Getty ImagesWhilemultitaskingmay seem like a great way to get a lot done quickly, it turns out that people are actually rather bad at it. Juggling multiple tasks at once can dramatically cut down on productivity and makes it much harder to hone in on the details that are truly important.Attentional resources are limited so it is important to budget them wisely.Think of yourattentionas a spotlight. If you shine that spotlight on one particular area, you can see things very clearly. If you were to try to spread that same amount of light across a large dark room, you might instead only glimpse the shadowy outlines.Mindful MomentNeed a breather? Take this free10-minute meditation focused on finding clarity—or choose from ourguided meditation libraryto find another one that will help you feel your best.Part of knowing how to focus is making the most of the resources you have available. Stop multitasking and instead give your full attention to one thing at a time.Single-Tasking for Productivity and Stress Management
3
Limit Your FocusHero Images / Getty ImagesWhilemultitaskingmay seem like a great way to get a lot done quickly, it turns out that people are actually rather bad at it. Juggling multiple tasks at once can dramatically cut down on productivity and makes it much harder to hone in on the details that are truly important.Attentional resources are limited so it is important to budget them wisely.Think of yourattentionas a spotlight. If you shine that spotlight on one particular area, you can see things very clearly. If you were to try to spread that same amount of light across a large dark room, you might instead only glimpse the shadowy outlines.Mindful MomentNeed a breather? Take this free10-minute meditation focused on finding clarity—or choose from ourguided meditation libraryto find another one that will help you feel your best.Part of knowing how to focus is making the most of the resources you have available. Stop multitasking and instead give your full attention to one thing at a time.Single-Tasking for Productivity and Stress Management
Limit Your Focus
Hero Images / Getty Images
Whilemultitaskingmay seem like a great way to get a lot done quickly, it turns out that people are actually rather bad at it. Juggling multiple tasks at once can dramatically cut down on productivity and makes it much harder to hone in on the details that are truly important.
Attentional resources are limited so it is important to budget them wisely.
Think of yourattentionas a spotlight. If you shine that spotlight on one particular area, you can see things very clearly. If you were to try to spread that same amount of light across a large dark room, you might instead only glimpse the shadowy outlines.
Mindful MomentNeed a breather? Take this free10-minute meditation focused on finding clarity—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Mindful Moment
Need a breather? Take this free10-minute meditation focused on finding clarity—or choose from ourguided meditation libraryto find another one that will help you feel your best.
Part of knowing how to focus is making the most of the resources you have available. Stop multitasking and instead give your full attention to one thing at a time.
Single-Tasking for Productivity and Stress Management
4Live in the MomentThomas Barwick / Getty ImagesIt’s tough to stay mentally focused when you areruminatingabout the past, worrying about the future, or tuned out of the present moment for some other reason.You have probably heard people talk about the importance of “being present.” It’s all about putting away distractions, whether they are physical (your mobile phone) or psychological (your anxieties) and being fully mentally engaged in the current moment.This notion of being present is also essential for recapturing your mental focus. Staying engaged in the here and now keeps your attention sharp and your mental resources honed in on the details that really matter at a specific point in time.It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future.How to Forget a Bad Memory
4
Live in the MomentThomas Barwick / Getty ImagesIt’s tough to stay mentally focused when you areruminatingabout the past, worrying about the future, or tuned out of the present moment for some other reason.You have probably heard people talk about the importance of “being present.” It’s all about putting away distractions, whether they are physical (your mobile phone) or psychological (your anxieties) and being fully mentally engaged in the current moment.This notion of being present is also essential for recapturing your mental focus. Staying engaged in the here and now keeps your attention sharp and your mental resources honed in on the details that really matter at a specific point in time.It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future.How to Forget a Bad Memory
Live in the Moment
Thomas Barwick / Getty Images
It’s tough to stay mentally focused when you areruminatingabout the past, worrying about the future, or tuned out of the present moment for some other reason.
You have probably heard people talk about the importance of “being present.” It’s all about putting away distractions, whether they are physical (your mobile phone) or psychological (your anxieties) and being fully mentally engaged in the current moment.
This notion of being present is also essential for recapturing your mental focus. Staying engaged in the here and now keeps your attention sharp and your mental resources honed in on the details that really matter at a specific point in time.
It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future.
How to Forget a Bad Memory
5
Practice Mindfulness
Dougal Waters / Getty Images
Mindfulness is a hot topic right now, and for good reason. Despite the fact that people have practiced forms of mindfulness meditation for thousands of years, its manyhealth benefitsare only recently starting to be understood.
In one study, researchers had human resources professionals engage in simulations of the sort of complex multitasking they engaged in each day at work.
Some of the participants received 8 weeks of training in the use ofmindfulness meditation, and the results found that only those who had received this training showed improvement in concentration and focus.
Members of the meditation group were able to stay on task longer, switched between tasks less frequently, and performed the work more efficiently than the other groups of participants.
Practicing mindfulness can involve learning how to meditate, but it can also be as simple as trying a quick and easydeep breathing exercise.
Quick Tip to Regain Focus
While this might seem like a deceptively simple task, you may find that it is actually much more difficult than it appears. Fortunately, this breathing activity is something you can do anywhere and anytime. Eventually, you will probably find that it becomes easier to disengage from intrusive thoughts and return your focus to where it belongs.
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Take a Short Break
Caiaimage / Paul Viant / Getty Images
Have you ever tried to stay mentally focused on the same thing for a long period of time? After a while, your focus starts to break down and it becomes more and more difficult to devote your mental resources to the task. Not only that, but your performance ultimately suffers as a result.
Traditional explanations in psychology have suggested that this is due to attentional resources being depleted, but some researchers believe that it has more to do with the brain’s tendency to ignore sources of constant stimulation.
So the next time you are working on a prolonged task, such as preparing your taxes or studying for an exam, be sure to give yourself an occasional mental break.
Shift your attention to something unrelated to the task at hand, even if it is only for a few moments. These short moments of respite might mean that you are able to keep your mental focus sharp and your performance high when you really need it.
7
Keep Practicing
Building your mental focus is not something that will happen overnight. Even professional athletes require plenty of time and practice in order to strengthen their concentration skills.
By building your mental focus, you will find that you are able to accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction.
Frequently Asked QuestionsMental focus refers to your ability to concentrate on relevant information in your environment. This ability allows you to attend to things that require attention, complete tasks that you need to accomplish, and acquire new information.While every person differs, the following strategies can help you stay mentally focused:Get enough sleep each nightReduce the distractions in your environmentFocus on one task at a timeTry to be more present in the momentPractice mindfulnessGive yourself short breaks to clear your mindLimit your social media useUtilize effective time management strategies, such as thePomodoro techniqueIn order to focus, the brain needs to filter out irrelevant information to concentrate on what really matters. Different types of attention can affect your ability to focus.Selective attention, for example, acts like a spotlight to highlight specific stimuli in your environment. Sustained attention, on the other hand, allows you to stay mentally focused on something for an extended period of time.Strategies that can help you boost your concentration and focus over time include:Brain trainingandbrain gamesRegular exerciseSpending time in natureEating a balanced dietTakingsupplements to boost brain healthImproving your sleep
Frequently Asked Questions
Mental focus refers to your ability to concentrate on relevant information in your environment. This ability allows you to attend to things that require attention, complete tasks that you need to accomplish, and acquire new information.
While every person differs, the following strategies can help you stay mentally focused:Get enough sleep each nightReduce the distractions in your environmentFocus on one task at a timeTry to be more present in the momentPractice mindfulnessGive yourself short breaks to clear your mindLimit your social media useUtilize effective time management strategies, such as thePomodoro technique
While every person differs, the following strategies can help you stay mentally focused:
In order to focus, the brain needs to filter out irrelevant information to concentrate on what really matters. Different types of attention can affect your ability to focus.Selective attention, for example, acts like a spotlight to highlight specific stimuli in your environment. Sustained attention, on the other hand, allows you to stay mentally focused on something for an extended period of time.
Strategies that can help you boost your concentration and focus over time include:Brain trainingandbrain gamesRegular exerciseSpending time in natureEating a balanced dietTakingsupplements to boost brain healthImproving your sleep
Strategies that can help you boost your concentration and focus over time include:
2 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Levy D, Wobbrock J, Kaszniak A, Ostergren M.The effects of mindfulness meditation training on multitasking in a high-stress information environment.Proceedings - Graphics Interface. 2012;45-52.Ariga A, & Lleras A.Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements.Cognition. 2011;118(3):439-443. doi:10.1016/j.cognition.2010.12.007Additional ReadingAriga, A, & Lleras, A. Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition. 2011;118(3):439-443. doi: 10.1016/j.cognition.2010.12.007.
2 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Levy D, Wobbrock J, Kaszniak A, Ostergren M.The effects of mindfulness meditation training on multitasking in a high-stress information environment.Proceedings - Graphics Interface. 2012;45-52.Ariga A, & Lleras A.Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements.Cognition. 2011;118(3):439-443. doi:10.1016/j.cognition.2010.12.007Additional ReadingAriga, A, & Lleras, A. Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition. 2011;118(3):439-443. doi: 10.1016/j.cognition.2010.12.007.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Levy D, Wobbrock J, Kaszniak A, Ostergren M.The effects of mindfulness meditation training on multitasking in a high-stress information environment.Proceedings - Graphics Interface. 2012;45-52.Ariga A, & Lleras A.Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements.Cognition. 2011;118(3):439-443. doi:10.1016/j.cognition.2010.12.007
Levy D, Wobbrock J, Kaszniak A, Ostergren M.The effects of mindfulness meditation training on multitasking in a high-stress information environment.Proceedings - Graphics Interface. 2012;45-52.
Ariga A, & Lleras A.Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements.Cognition. 2011;118(3):439-443. doi:10.1016/j.cognition.2010.12.007
Ariga, A, & Lleras, A. Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition. 2011;118(3):439-443. doi: 10.1016/j.cognition.2010.12.007.
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