After leaving my corporate job to become a meditation instructor, I started feeling unproductive at the end of each day. I hadn’t realized how much I relied on coworkers and a boss to help keep me on track. Even though I was busy all day, when I looked back, it felt like I hadn’t really accomplished anything. I’ve always thought of myself as hardworking, so it was confusing to feel so unproductive despite being busy. After feeling frustrated, I decided to figure it out.
During the slower days of the pandemic, I took a closer look at how I was spending my time. I tracked every single activity from the moment I woke up to the time I went to bed, including things like checking social media before sleep. This exercise opened my eyes to what I was doing wrong and showed me how to improve my focus and concentration. It helped me become more productive and feel accomplished by the end of the day.
Today, I’m sharing five simple, practical steps you can add to your daily routine to improve your focus and concentration, so you can feel more productive and satisfied with your day.
Step 1: Create a Distraction-Free Environment
One of the best ways I’ve found to boost focus and concentration is by reducing distractions in my environment. The space around you has a big impact on how well you can concentrate. Start by looking at your workspace and making a few simple changes.
➔ Declutter Your Space: A messy desk or room can make you feel overwhelmed and distracted. Keep only the essentials on your desk, and put away things you don’t need right now. The same goes for your living areas—cluttered spaces can make you feel stressed without even realizing it. Spending just a few minutes each day tidying up can help keep clutter from piling up and makes a big difference over time.
➔ Manage Digital Distractions: Turn off unnecessary notifications on your phone and computer. If you work from home, try leaving your phone in another room, like the kitchen, to avoid the temptation of checking it. If most of your work is on a computer, close any windows or tabs you don’t need, and avoid social media during work hours.
➔ Optimize Lighting and Comfort: Make sure your workspace is well-lit so you don’t strain your eyes. Also, consider getting an ergonomic chair and desk setup to stay comfortable and avoid any physical discomfort that could break your focus.
RELATED: Feeling Overwhelmed? Here Are 10 Ways to Cope with Stress
Step 2: Develop a Routine That Works
Having a structured routine is one of the most effective ways to improve focus and concentration. When you plan your day ahead of time, it’s easier to stay on track and complete tasks efficiently.
➔ Plan Your Day: Start each day (or the night before) by writing a to-do list of tasks. Prioritize what’s most important or time-sensitive. I find it helpful to go beyond just listing tasks—I also schedule them, including time for meals, exercise, and sleep. This way, I don’t have to waste time deciding what to do next throughout the day. Everything is already mapped out.
➔ Use Time Blocks: Divide your day into chunks of focused time, like 25 to 50 minutes, followed by a short break. The Pomodoro Technique, for example, uses 25 minutes of focused work with a 5-minute break. This method keeps you energized and prevents burnout. Personally, I rely on time blocks when I need to concentrate on specific tasks like accounting or writing blog posts.
➔ Set Clear Goals: Large projects can feel intimidating, so break them down into smaller, more manageable tasks with clear goals. This makes it easier to stay focused and track your progress. I’ll admit, this doesn’t come naturally to me, but when I take the time to break things down, it really helps me stay organized and productive.
Step 3: Practice Meditation and Mindfulness
Mindfulness and meditation are powerful tools for improving focus and concentration. They help train your mind to stay present, making it easier to block out distractions. As many of you know, I’ve been practicing meditation for the last 15 years, and I can’t emphasize enough how much it has helped me.
➔ Daily Meditation: Set aside 5-10 minutes each day for meditation. Sit comfortably and allow yourself to relax. Take this time to pause and reflect on your day—notice your emotions, feelings, and thoughts, and then gently let them go. This simple practice helps calm your mind, sharpen your focus, and deepen your self-awareness.
➔ Mindfulness Throughout the Day: As you continue meditating regularly, you’ll gradually become more present in your daily activities. Whether you’re eating, walking, or working, you’ll find it easier to stop your mind from wandering and improve your ability to focus.
➔ Guided Meditation: If you’re new to meditation or want extra guidance, consider working with a professional instructor or using a video or an app. While there are many online resources, they can sometimes add to the noise. With consistent practice, you’ll develop a sense of what works for you and be able to choose a guided meditation that truly enhances your practice.
RELATED: 10 Incredible Health Benefits of Meditation You Can’t Ignore
By the way, the video I’m sharing below is a great resource. You can use it daily to help guide you, relieve stress, and improve your focus and concentration. 👇🏼👇🏼👇🏼
Step 4: Live a Healthy Lifestyle
Your physical health plays a big role in your ability to focus. Adopting healthier habits can significantly improve your mental clarity and concentration. It took me some time to make these changes, but with consistency—and not getting discouraged when I slipped up—I’ve experienced the benefits over time.
➔ Prioritize Sleep: Getting enough sleep is crucial for your brain. Aim for 7-8 hours a night to make sure your mind is rested and ready to focus.
➔ Eat Healthy: The food you eat directly impacts your brain. Incorporate foods that are rich in antioxidants, omega-3s, and vitamins—like berries, nuts, fish, and leafy greens—to improve your focus.
➔ Stay Hydrated: Even mild dehydration can affect your concentration. Make sure to drink enough water throughout the day to keep your brain working at its best. According to the CDC, the Institute of Medicine recommends a total daily water intake of 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, from all foods and liquids.
➔ Exercise Regularly: Physical activity increases blood flow to the brain, which helps improve your focus. Try to incorporate regular exercise into your routine, whether it’s walking, jogging, or strength training.
Step 5: Use Techniques to Improve Focus
There are specific techniques you can try to train your brain and stay on task. Experiment with different methods to see what works best for you.
➔ The Two-Minute Rule: If a task takes less than two minutes to do, tackle it right away. This keeps little tasks from piling up and taking away your focus from bigger projects.
➔ One Thing at a Time: Multitasking often slows you down rather than helping. Focus on completing one task before moving on to the next. I like to keep a pen and a sticky note nearby so if something else pops into my head, I can quickly write it down. This helps clear my mind and allows me to stay focused on the current task.
➔ Set Time Limits: Set a specific amount of time to work on a task and stick to it. Time limits help maintain focus and reduce procrastination. I tend to struggle with perfectionism, but I’ve learned that it’s better to keep moving forward rather than getting stuck trying to make everything perfect.
Conclusion
Improving your focus and concentration isn’t something that happens overnight, but by making small, practical changes, you can make a big difference. Start by creating a distraction-free environment, building a structured routine, practicing meditation, living a healthier lifestyle, and trying out different focus techniques. Over time, you’ll notice improvements in your productivity and a greater sense of accomplishment at the end of the day.
The key is to stay consistent and find what works best for you. With practice and patience, you’ll master your mind and sharpen your ability to focus in all areas of life. Take the first step today and start your journey to improved focus and concentration!
HI I’M EMILY
I’m a San Francisco based Meditation Instructor who specializes in helping individuals manage stress, anxiety, relationship difficulties, and sleep issues.
If you’re looking for support and guidance to become the best version of yourself, then let’s chat. Find out more about how to work with me here.
Are you ready to discover how to clear your mind, release stress and anxiety, and maintain focus?
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Emily
Want to clear your mind, release stress and anxiety, and maintain focus without sacrificing excessive time from your busy schedule? That’s where I can help! Join the Meditation Classes at San Francisco Meditation Center. Or get a free Introduction to Meditation.
I’ve spent more than 15 years compiling all my insights from my own healing journey with the time-tested self-reflection meditation method, refined over a quarter-century, into a program designed to help you thrive. Learn more about Meditation Classes here.
