If you’ve never meditated before, try looking up a guided meditation video to walk you through it. Make sure to find a quiet space to meditate so you can focus solely on your thoughts. You should also wear comfortable clothing and sit in a position that’s comfortable for you.
You could also try listening to music from a video game or music from a movie if you need something a little more fast-paced. [3] X Research source
Black tea might not work for everyone, but it doesn’t hurt to try!
If your phone is distracting you, try putting it on Do Not Disturb or airplane mode. Try to sit in a room without a TV in it so you aren’t tempted to turn it on. If you’re on your computer, FocusBooster and BlockSite are 2 website blocking extensions that you can use.
Try making a to-do list and checking your tasks off one by one. If you remember something you need to do while you’re working on something else, try jotting it down on your to-do list so you don’t forget about it.
If you easily get caught up in work, set a timer on your phone to remind yourself to take breaks.
For a day, keep an activity log. Take note of when you feel most and least energetic. You may, for example, find you’re a naturally inclined morning person, but your energy and focus tends to taper off as you get closer to the evening. If you can’t tweak your work hours, try arranging your tasks so you can do the toughest ones when you’re the most energetic and the easiest ones when you start to get tired.
For instance, if you want to write a novel but you’re having trouble sitting down to write, you might try joining a writing class or hiring an editor. [10] X Expert Source George Sachs, PsyDLicensed Psychologist Expert Interview. 9 October 2020. If you’re struggling with motivation at the gym, you might find an accountability buddy or hire a trainer. [11] X Expert Source George Sachs, PsyDLicensed Psychologist Expert Interview. 9 October 2020.
Exercise can increase your attention span over time, but it can also instantaneously boost attention span. If you’re having trouble focusing at work, try going for a brief 10 minute walk. You may find yourself more focused when you return to your desk.
Stick to a sleep schedule, even on the weekends. Your body has a natural circadian rhythm that will adapt to a regular sleep/wake cycle. Strive to go to bed and wake up at the same time each day. Have a bedtime ritual you follow each night. If you, say, take a warm shower each night before bed, your body will recognize this as a signal that it’s time to wind down and sleep. Make sure your sleeping arrangements are comfortable. Keep the room cool and dark to fall asleep faster and stay asleep longer.
Try going for a walk or a hike when you have free time. Even small exposures to nature, such as looking at trees through your window, can increase your attention span.
