13 Tips on how to focus on one thing at a time

Focus on one thing well, or on many things so so.

I sit down ready to start a new blog post.

*Bing* the sound of an incoming e-mail. Crap I still need to reply.

And suddenly the blog post gets postponed.

How often are you falling for distractions? I challenge you to write down every time you lose focus.

Do you think about other stuff each time you start working on something? Do you get sidetracked while you are on one task?

As a freelancer I have no set schedule, so it took me a while to create a productive work routine. I think routines and an organized life are really important to stay productive. The next weeks I’ll be sharing my personal tips that I’ve learned the past 6 months. 🙂 Enjoy Carina

Today we’ll do a few things that will help us stay tunnel-visioned and focused on one task at a time.

Tip one try Single-tasking: It is the opposite of multitasking. You take on one task at a time. If you focus on one thing at a time you’ll be able to focus more, be more productive, and achieve your goals faster. If you do too much at once you’ll get overwhelmed and give up.

(There are exceptions check out how to be more productive here)

Staying focused is difficult at times sometimes we have too much energy, sometimes too little. Sometimes we are emotional and sometimes the tasks are boring. Here are some methods I use to keep my mind from wandering or overloading myself with too many tasks.

1. We use the Pomodoro Technique

This is definitely one of our favorite focus methods. You set a timer for example for 25 minutes. During that time you can only work on one task. Next, you take a 5-minute break to rest your brain. We did a whole post on the Pomodoro Technique here. Try our favorite Youtube Pomodoro Timers or Online and Offline Pomodoro Timers for maximum focus.

2. Use Background Noise To Focus on One Thing at a Time

I am using instrumental music as we speak. I try to use the same song each time I start work. This way, I get into “work mode” much faster. I hear the song and I immediately know it’s time to work. White noise drowns out distracting sounds.

I really enjoy productive work beats, lofi music, or ghibli music. 🙂 Are you a ghibli fan?

Here are some more background noise ideas:

The sound of rain, thunder, and wind
Birds chirping
Coffee shop sounds, restaurant sounds, and library sounds
A crackling fire
Binaural Beats
Medieval, Classical, or Fantasy Music
Modern instrumental Music
Lofi (eg. christmas lofi)
Hip hop beats
Jazz, Blues
Dark Academia

After a while, I can turn off the music and work without it.

3. Get A Separate Space for Work and Fun

This is a game-changer. Truly.

I enjoy chatting. So when I work close to someone. I procrastinate big time. Also people come and ask for help and I suck at saying no.

Having a separate space for fun and for work will help you shift your mind from laziness to work. Even better if it’s a place where no one will bother you.

Create an area where you do all your work-related tasks. Keep all the necessary tools you’ll need at hand. This way you won’t have to get up while working. Also, prepare a cup of water and some healthy snacks for your work session.

Here are some home office inspirations. 🙂 If you share your workspace with other people:

Set clear boundaries. Let them know, when you need to focus on a single task.
Start work before they come or work after they have left to get some uninterrupted time.
If they are noisy bring headphones.

4. Make sure you have all the information you need

Nothing breaks focus like searching for a document. Prepare all necessary information before you start work. Best yet go digital with your documents. Not only will you save paper you’ll also be able to find information faster. To focus on one thing at a time keep documents you don’t need, out of sight.

5. Fresh air

A Research by Harvard University’s Healthy Buildings states that good ventilation can give you as much as 8% productivity boost. Make sure to open the windows from time to time to get some fresh air. I certainly forget to do that during work sessions.

6. Get enough sleep

Sleep deprivation makes people unfocused and less able to concentrate. If you’re having trouble focusing, try getting at least seven hours of sleep each night. Sleep deprivation causes many problems including poor concentration, memory loss, and even depression. If you’re having trouble staying focused at work, try going to bed earlier and waking up later.

7. Eat breakfast

Eating breakfast helps keep you focused throughout the day. Try eating something high-protein (like eggs) and low-carbohydrate (like oatmeal). Heavy meals make me feel drowsy right away.

8. Exercise regularly

Exercise boosts blood flow and oxygen levels in your brain, making it easier to think clearly. A good workout also increases endorphins, the body’s natural painkillers. Exercise is a great way to release stress and tension.

The easiest exercise my former boss swore by is taking a walk during lunch break. Try it. Walk briskly for 20 minutes or our Walking Challenge. You’ll feel much better afterward. I also feel that it’s easier to self-motivate after a workout.

9. Take breaks

If you find yourself staring off into space, take a break. Go outside, do some deep breathing exercises, or walk around for five minutes. When you return to work, you’ll feel refreshed and ready to tackle whatever comes your way.

10. Drink water

Drinking plenty of water keeps your brain sharp. Dehydration is a real focus killer. According to a study by Shaun K Riebl and Brenda M. Davy you are impairing your cognitive abilities with as little as 1-2% of water loss.

11. Avoid caffeine

I know I might get some enemies. Hear me out. Caffeine can jitter your system making you unfocused. For people like me let’s opt for herbal teas or decaf coffee, when we need to work.

12. Meditation

Meditation is a great way to clear your mind and relax. If you have been struggling with focusing, meditation may help you get back to where you were before. There are many different types of meditation, but they all work similarly.

You sit down comfortably and close your eyes. Focus on your breathing. As you breathe in, imagine yourself filling up with positive energy. When you exhale, let go of any negative thoughts or feelings. Try not to think about anything else while meditating. Instead, focus on your breath.

13. Deep Breathing

Deep breathing is a great way to calm your nerves and relax. Sit down and place both hands on your knees. Take slow, deep breaths in and out through your nose. Inhale slowly and deeply, hold for five seconds, then exhale slowly. Repeat this cycle until you feel relaxed.

Why can't I stay focused on one thing at a time?

Here are the top reasons you might be unfocused:

You’re not getting enough sleep.
You’re stressed out and worried. Stress affects our bodies physically and mentally. When we feel overwhelmed, we tend to lose focus and become less productive. All that worrying takes energy.

Your phone or tablet is distracting you
You are super excited
You’re eating junk food. Do you get tired after a heavy meal? That’s quite normal. Eating unhealthy foods can make it harder to concentrate and focus. Instead of grabbing fast food, choose healthier options. Eat fruits, vegetables, whole grains, lean meats, low-fat dairy products, nuts, seeds, and beans before working. Avoid sugary drinks and processed snacks while working.

You are multitasking
Interruptions a breaking your concentration
You feel strong emotions. Are you sad, angry, or scared? Strong emotions can make you lose focus too.

Other people are distracting you
Your tasks are too boring. Are you working on something that makes you frustrated, because it’s so repetitive and boring? Maybe the reason why you can’t stay on topic are non-engaging tasks.

When do you struggle the most with focusing on one thing at time? What are your favorite focus tips? Share them in the comments. 🙂 Make sure not to miss an update. Subscribe to our newsletter and follow us on social media. Here are some posts that migh interest you: