By Susan Williams
Susan Williams, MEd, RH(AHG)Do you ever feel overwhelmed, and like you’re not making any progress on your to-do list?
Here are three practical, science-backed ways to sharpen your focus and concentration. No hacks or gimmicks required!
1. Work in focused sprints (the Pomodoro method)
Try 25 minutes of uninterrupted work followed by a 5-minute break. After four rounds, take a longer break. This taps into your brain’s natural attention span and helps prevent burnout. Research in cognitive psychology shows that structured breaks actually improve sustained attention.
2. Eliminate “micro-distractions”
Even quick glances at your phone can derail focus. Turn off non-essential notifications or use apps like Forest or Freedom to block distractions. It can take several minutes to fully refocus after an interruption.
3. Use “task batching” and single-tasking
Multitasking is a myth. Period. It splits attention and lowers efficiency. Group similar tasks (emails, calls, errands) and handle them in dedicated blocks. This reduces cognitive switching costs and helps you stay in a flow state longer.
Don’t forget to take care of your brain like it was a prized piece of equipment, or nothing will help. Be sure to focus on good sleep, hydration, and consistent meals with healthy fats and protein.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.