How to Stay Focused on Your Work
I’m a millennial with ADHD. I grew up in the dawn of the technological era, and it’s taken a toll on my ability to do focused work.
I can’t sit still for longer than thirty seconds. I need to keep my hands busy during meetings, or I’ll end up on my phone. If I listen to an audiobook, I need to actively tell myself to listen every five minutes.
I’m also the most efficient worker I know.
I’m sure you’re wondering how that’s possible. Well, it took a lot of figuring out how to work with my brain to make it happen. Here’s what’s worked for me:
1. Create a workspace ritual.
I’m not telling you to draw a salt circle on the floor and light some candles. I am telling you to do things that set the tone for a period of productivity. to create an environment that encourages focus. Here are some ideas on creating that ritual:
- have a dedicated space for only work
- start work at the same time every morning
- open your work session with a meditation
- make yourself a nice cup of tea
2. Set a timer.
I use a timer for two functions: to ensure that I stay on target for a specific amount of time, and to make sure I get up and take breaks at regular intervals. I use an app that plays an ambient sound in the background while the timer counts down. When the background noise stops, I know it’s time to get up and take a break.
Setting a timer will help keep you on target and also remind you to take breaks.
3. Lock yourself out.
There are endless distractions at hand whenever you’re connected to the internet. To make sure you’re not tempted by these distractions, use a lockdown tool. I use the Forest App on my phone, set for as much time I need to complete a task. I don’t need long, usually just 30 minutes. If I exit out of the app before the time is up, it kills a little cartoon tree. I don’t know why this holds so much power over me, but it does. It really does. You can also get lockdown apps for your browser.
4. Close out of all other distractions.
Like the point above, but with one key distinction: Work that isn’t directly related to the task at hand is not work, it’s a distraction. While I’m writing my blog posts, I close out of other in-progress posts. This is because in moving from my research tab to my writing tab, I could accidentally land on a blog post I’m not actively writing. And if I do that, I’ll start thinking about that other blog post. That’s not what I’m here to do, so I don’t even allow it to happen. Anything that I’m not actively working on is shut down.
5. Have a notepad for random thoughts.
I come up with the most ideas for blog posts as I’m writing other blog posts. But, if I stop what I’m doing to start that other blog post, I’d never get any work done. So, I write the idea in a physical journal (and not in a google doc, see the previous point) so I can go back to it and use it later.
Keep a notepad handy so you can write down any inspiration that hits you as you work. This will keep your brain focused on your current task without losing a valuable idea.
6. Walk away.
When you’re done with work, be done with work. If you’re still thinking about how to solve a challenge after hours, or you’re still sifting through emails over the weekend, you’re not truly resting. Your brain functions better after a true period of rest. You’ll find that when you really give yourself the ability to relax, your focused time is more productive.
7. Escape from your surroundings.
There’s a reason why some authors have a “writer’s cabin”, where they’re removed from social interactions, the internet, and other distractions. Aside from forcing yourself to work in an interruption-free space, drastically changing your environment can offer new perspectives. This in turn can improve your ability to focus and make new ideas come more easily.
You don’t have to incorporate all of these ideas to improve your focus. Take one or two that speak to you, practice them, and see what happens. Over time, you might discover your own ways to create better focus.
