Let’s talk about focus. We often tell ourselves "Come on, focus, you can do this." Why is it easy for some people to focus on a problem while other people cannot go two minutes without staring out the window? Well, there are many reasons, and here are a few of the biggest reasons you may be having trouble concentrating.
You're Not Getting Enough Sleep
I talked about this a few weeks ago but getting enough sleep is so important for our health. Sleep helps us recharge, gives the brain a chance to exercise neuronal connections, and gives our bodies time to repair muscles and replace chemicals. So, when we're not getting the right amount of sleep everything suffers, in particular, the mind takes the brunt of it. You will find it very difficult to stay focused on anything because your brain is not only tired, it's confused. It hasn't had the necessary time it needs to prepare for another full day of activity, and as such, it is torn between the task at hand and wanting to shut down.
If you are getting six to eight hours every night but you still have trouble focusing, check to see if you have a sleep disorder, such as sleep apnea. Even if you go to bed at 11 and wake up at 7, you may have had a night of restless, constantly interrupted sleep. If you haven't had a good amount of deep, restful REM sleep, you will suffer the consequences. Lack of sleep can also lead to depression, and anyone who has ever been depressed knows all too well how the mind wanders.
You Surround Yourself with Distractions
There are are so many distractions in this world. Phones, TVs, computers, and such keep our minds from focusing. These distractions can mess up our human interactions, whether it is in person, online or on the phone. We think we're giving the other person enough attention, but we're not. We hear the phone beep and have to check it. We see something come on the TV in the background, and our attention goes right to it. We all need to take a long, hard look at how the devices we own and use hinder our focus. We should get into the habit of turning off everything we don't absolutely need when a job needs to get done. Does the TV need to be on in the background? Do we need to have music playing? Can the phone be put in a drawer on vibrate, ready only for important calls? If we remove all of these distractions, we could all greatly improve our focus.
You're Not Dealing with Problems
If you are dealing with a problem that has gone completely unchecked, you may find yourself thinking "I really need to deal with that dripping faucet," or "I need to call someone to fix my dryer”. These problems will only stop nagging us if they're on a list of things to deal with, or if we take steps to get them done. So, make an appointment with the plumber. Watch a video on replacing a washer. Even though the actual problem may not yet be solved, by simply starting to work on it, it stops the "squeaking."
You Haven't Made a Good Plan
This definitely goes hand-in-hand with the point above. A plan is essential if you want to focus. When a mechanic looks under the hood of a car to see why it's not running correctly, he or she is not just vacantly looking around hoping to see an issue. There is always a plan about what to check and when to check it, and it is checked in a specific order. A doctor has a plan when he or she checks you for a medical complaint. When you are dealing with something, have a plan. Whether it's as simple as making a list before you go to the grocery store, make sure you have a plan. That way, you can focus on each step, and not on the whole project, which can become overwhelming.
You're Not Getting Enough Exercise
Most of us are just not getting enough good exercise, and it's showing by the rising obesity rates. It's easy to brush off exercise due to the number of hours we work, and the supposed lack of free time we all have. BUT, a lack of exercise will take its toll on the mind as well as the body. Exercise spurs brain growth, boosts hormones, fights anxiety and depression, reduces stress, and even increases sensitivity to insulin. All of these are factors that can affect our focus and concentration. So, get some exercise. Even if you start slow, by taking the stairs every day instead of the elevator, you are doing your brain the world of good.
You Are Working in a Messy Environment
You may be one of those people who can achieve a lot when surrounded by mess and clutter; however, you are definitely in the minority. Clutter and mess may not bother you, but they can still be a distraction for your mind. And whether your desk is filled with old take-out wrappers and soda bottles, or important papers lying around, the end result is the same: you have something else to focus on other than the task at hand. So, clean it up. It doesn't have to be pristine, and it doesn't have to be a completely blank space. Just give yourself, and your brain, the ability to easily focus on just one thing.
You May Have ADHD
Do you have trouble listening to people, and following instructions? Are you often irritable? Do you have a lot of trouble relaxing? Are you restless, constantly moving around, and jiggling your legs? Are you late more often than you are on time? Do you have trouble prioritizing tasks? These are all possible symptoms of adult ADHD, and if you have it, you may have problems focusing on the task at hand. Talk to your doctor if you think you may be suffering from adult ADHD, and he or she may be able to help you alleviate the symptoms.
You're Working Too Hard
In today’s world, we're all working too much, and our ability to focus is suffering. It's very beneficial to step away from the office, wherever that may be, and think about something else. The easiest way to solve a problem is to stop thinking about it for a while and let the subconscious go to work. By working every hour that you are able, you are going to lose focus, and be less efficient at your job, or whatever else you want to focus on. Step away, take a break, take a vacation, and give yourself, and your brain, a much-needed rest.
You Aren't Eating or Drinking Correctly
Along with sleep and exercise, the body needs fuel. And just like any machine, your body will have issues if it is not given the correct fuel. A cheeseburger with fries and a Coke is a tasty treat now and again, but it's not going to do much for your brain. And if you are dehydrated, your mind will wander, and your body will weaken. You need to feed your body, and brain, the nutrients they need to function at their best. Get in the habit of drinking water at your desk at work. Add fish oils and vitamins to your breakfast routine. Eat more fresh fruit and vegetables. No one is asking you to become a magnificent healthy eater overnight, but by making a few important changes to your diet, you will quickly notice the results in your ability to focus, and get things done.
You Are Way Too Stressed
We all are. It just feels like this is what life is these days: stress, followed by a side order of anxiety and a second helping of angst and worry. Stress is not good for your body or your mind. You may not be able to eliminate the cause of stress, but we can all find ways to lower the stress they cause. Yoga, meditation, more sleep, better food, and more time off, are all ways to help reduce the stresses in our lives. With less stress and less anxiety, we are able to breathe a little easier and focus on the tasks that lie ahead of us. And if we can focus more, we get more accomplished. This is turn helps us reduce stress even further. It's a healthy cycle.
So, let’s focus this week on focus! If one or more of the issues above has hit a nerve with you, there’s no judgment, only encouragement. Comment below and let’s talk about how you can get back on a better track.
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