Five simple ways to improve your focus

Ever catch yourself trying to do everything at once—juggling work, answering texts, scrolling through social media—and still feeling like you’re getting nothing done? You’re not alone. These days, distractions are everywhere, and staying focused can feel like an impossible task. We're constantly bombarded with information, always plugged into technology, and expected to be “on” 24/7. No wonder our brains are struggling to keep up, leaving us feeling scattered and unable to focus.

The good news is that with a few simple changes, you can train your brain to focus better and take back control of your attention. But first, let’s talk about why we feel so distracted in the first place.

Our brains are naturally wired to seek out novelty. Back in the day, this was essential for survival—we had to stay alert to potential dangers in our environment. But in today's world, where we’re overloaded with information, this survival mechanism works against us. Every new email, notification, or social media post triggers that novelty-seeking circuit in our brain, pulling our attention away from what we’re doing.

On top of that, we’re constantly multitasking, switching between tasks every few minutes, which leaves us mentally drained and unfocused. Add in digital distractions and lack of proper rest, and it’s no wonder our ability to concentrate is slipping.

So, what can you do? Here are five strategies you can easily incorporate into your daily routine to help you feel more focused and in control.

1. Start with mindful breathing

When your mind is all over the place, one of the easiest ways to bring your attention back to the present moment is through mindful breathing. It might sound like a buzzword, but there’s a reason it's become so popular—it’s incredibly effective and backed by science. Focusing on your breath activates the parasympathetic nervous system, which calms your mind and reduces stress.

How to do it: The next time you’re feeling distracted or overwhelmed, take a few moments to breathe deeply. Inhale for 4 seconds, hold for 4 seconds, and exhale slowly for 6 seconds. Repeat this for a couple of minutes, and you’ll feel your mind start to clear. It’s like a mini-reset for your brain.

2. Go on a digital detox (even if it’s just an hour)

We’ve all been there. You’re trying to work and suddenly your phone pings with a notification, leading you down the rabbit hole of Instagram or TikTok. Technology is one of the biggest culprits when it comes to distraction.

Try this: Start small. Put your phone on “Do Not Disturb” for an hour while you work or set specific times during the day to check your phone, instead of letting it control your attention all day. You’ll be amazed at how much clearer and more focused you feel with fewer distractions pulling at you.

3. Move your body, mindfully

Movement doesn’t just benefit your body—it’s great for your mind, too. When you’re physically active, your brain releases endorphins that boost your mood and help you concentrate better. But it doesn’t have to be intense exercise; slow, mindful movement is key.

What to try: Practices like yoga or Pilates are fantastic for building focus. They connect your body and mind, teaching you to concentrate on the present moment and your movements. Even a 10-minute stretch or a short walk outside can help reset your brain and improve your focus.

4. Fuel your brain with focus-boosting foods

It turns out what you eat plays a huge role in how well you focus. Foods that are rich in antioxidants, healthy fats, and essential nutrients can boost brain function and help you stay sharp throughout the day.

What to eat: Instead of reaching for that 3 p.m. chocolate bar, opt for brain-boosting foods like blueberries, walnuts, Greek yogurt with a drizzle of honey or slices of apple with almond butter. And don’t forget to stay hydrated—even mild dehydration can make it harder to stay focused, so keep a water bottle handy. You’ll notice a big improvement in your energy and attention when you fuel your brain with the right foods.

5. Prioritise sleep

This one’s huge. We live in a culture that glorifies being busy, but the truth is, lack of sleep wrecks your focus. If you’re not getting enough quality sleep, it’s going to be hard to concentrate during the day. Sleep is when your brain recharges, processes information, and clears out toxins. Without enough rest, your brain just can’t function at its best.

How to improve your sleep: Create a bedtime routine that helps you wind down—turn off screens at least an hour before bed, dim the lights, and maybe try some light reading or a bit of mindfulness. Aim for 7–8 hours of sleep each night, and your brain will thank you with sharper focus and better productivity the next day.

Improving focus isn’t about trying harder or pushing through distractions—it’s about being intentional with how you manage your time, body, and mind. Regaining focus can feel like a challenge, but with a few small adjustments, you can train your brain to stay on task and improve your attention span.

Whether it’s through mindful breathing, reducing screen time, moving your body, or fuelling your brain with the right foods, these small changes can have a big impact on how well you focus and feel throughout the day.