Do 2 minutes turn into 20 minutes on your phone? Here’s how to remain focused

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You have a deadline tomorrow morning, so you strap yourself to your desk, ready to give your best. But before you do that, you decide to quickly scroll on the phone. Does this scene sound familiar to you? If you’re being affirmative, you know that your focus from work goes downhill from here! Two minutes turn into 20 and even more. And so begins your bumpy ride filled with burning the midnight oil, snoozing off your alarm, skipping breakfast and slurping coffee all day. Let us help you with some tips on how to improve focus at work.

After all, wouldn’t it be wonderful if you could just overcome the temptation of all the distractions that surround you? Wouldn’t it be wonderful to increase your attention span and focus? We can feel a “yes” from your heart!

Let’s know what Dr Chandni Tugnait , M.D. (Alternative Medicines), Psychotherapist, Life Coach, Business Coach, NLP Expert, Healer, Founder and Director – Gateway of Healing, has to suggest.

“Well, it can be difficult to stay focused in our constantly-connected world. We are bombarded with notifications, emails and social media updates, all of which can quickly divert our attention from the task at hand,” the expert tells Health Shots.

So, come let us know how to avoid losing focus and attention.

Avoid losing focus for better time management. Image courtesy: Shutterstock

Here are 5 best tips to improve focus

1. Set a time limit

If you set a time limit for whatever you do – be it scrolling through social media or reading an article, it can help you focus and stay on task, says Dr Tugnait. Once the timer goes off, put your phone away and move on to something else,” she adds.

2. Take short breaks to rejuvenate yourself and increase focus

Dr Tugnait elaborates, “It may seem counter-intuitive, but taking breaks can actually help you focus better when you return to your work as it refreshes your mind and body. Get up and walk around for a few minutes, or step outside for some fresh air.”

Optimum break lengths vary from individual to individual, but Pomodoro technique is a promising method you can benefit from. Widely popular among medical students, this technique involves doing a task for 25 minutes, then taking a 5 minute break. After 4 pomodoro sessions, you can take a longer 15 to 30 minute break.

Don’t let your mind wander! Image courtesy: Shutterstock

3. Out of sight, out of mind

Studies have shown that you’re less likely to do something if it is inconvenient for you. So, smart work would be making your distractions inconvenient.
In Dr Tugnait’s words, “If possible, remove any temptations that might make it harder for you to focus. This might mean putting your phone in another room, putting away any electronics that aren’t necessary for the task at hand, closing any open tabs on your computer that aren’t related to what you’re working on, turning off the TV, or working in a quiet space.”

4. Practice mindfulness to improve focus

Mindfulness is all about being present in the moment and not letting your thoughts wander off into la-la land. Mindfulness can help you focus and avoid getting distracted by thoughts about the past or future. When you find your mind wandering, simply take a deep breath and focus on your surroundings.

5. Avoid multitasking

When you’re trying to do multiple things at once, your brain isn’t able to focus properly on any of them. Choose one task and give it your full attention. Having a list of things to do can help you focus by giving you a clear overview of what needs to be accomplished. Once you’ve finished one task, you can physically check it off your list, which will help motivate you to keep going.

Try these tips to improve focus and increase your attention span!