Ask Chloé: How to Improve Focus
Welcome to the Ask Chloé column on Security Boulevard! Each week, Chloé provides advice to readers’ questions to help guide them as they navigate the technology industry. This week, Chloé addresses a reader’s lack of focus and provides tips for getting back on track.
Dear Chloe,
I’m struggling to stay focused on projects. I don’t know if it’s the pandemic or just me dealing with all the feels these days. I can’t seem to complete tasks. It’s so hard to stay focused on it. Like I have no energy at all or desire to do anything. I’ve tried to increase my caffeine intake, but it’s not working. I was wondering if there are any tricks to focusing on completing projects.
-Dreaded X
Dear Dreaded X,
First, kudos for being aware of yourself and what is happening internally. I do recommend, if you haven’t already, to get a general medical checkup. Sometimes, when we are low on certain vitamins, it impacts our mental health and energy levels. It’s always a wise choice to make sure your vital signs and levels are within a normal range when we notice energy and/or mood changes. If it’s not due to anything physical, then therapy may be a good option to explore. Therapists can help provide guidance on how to take care of your mental health so it doesn’t interfere with your daily life. So many things have happened over the last year, and for many of us, it has been a time of introspection. Having someone to help sort out feelings and cope with life-altering events could be beneficial to regaining a sense of control and increase energy levels.
I have 10 tricks I use that help me focus on projects. Hopefully, one of these tricks may help. I’m the type of person who has to be in the “zone” to get things done; in other words, completely in the moment with my full focus on one item. I also have to feel some passion for what I’m doing. However, there are moments where, for a particular task, that’s just not possible. So, instead, I try to trick myself into finding something important about whatever it is I need to do.
Trick One: Fake it until you feel it. Basically, come up with a reason why you should care about this task and why you are passionate about it. Then, keep reminding yourself that this task or project is so important to you because it helps you in some way. Then, keep reinforcing it before you start the project and remind yourself in the moments where you want to stop. Sometimes, it’s our mindset that holds us back from being optimistic and excited. If this is a challenge, remind yourself of the feeling you get when you complete a task that you dread. It’s simply liberating.
Trick Two: The five minute test. Start working on the task and focus only on that task for up to five minutes. If you want to stop after five minutes, then do—but commit to trying it again later in the day. Sometimes, it can take five minutes of warming up to a project before you suddenly want to finish. It’s always the dread of having to do the task that makes us procrastinate, but once you start, sometimes your motivation kicks in and you want to complete it. This is what the five minute test does.
Trick Three: The one hour switch. Spend one hour on the project or task, and at exactly the one hour mark, switch to a different project or task. After one hour of the other project or task, go back to the first. Repeat. Sometimes, we need to switch to something different to regain the sense of focus and take a break from something dull.
Trick Four: Take the weekend off. I tend to find myself unable to focus on or complete tasks if I’m starting to feel a bit of burnout. Taking a three-day weekend or even a weekend completely disconnected from all devices and anything work-related helps so much to recharge one’s batteries.
Trick Five: Reward. Basically, tell yourself if you complete this task or project by _____ , then you will reward yourself with ______. This can be a great motivator for those who want a reward for doing something that’s less than fun.
Trick Six: Quick workout. Do a quick run, yoga series, impromptu dance session; really, anything that boosts your cardio for up to 20 minutes or more. After working out, you may feel more focused and awake and better able to complete a task.
Trick Seven: Declutter your space. Sometimes, I struggle to focus if things are not tidy where I am working. Organizing and decluttering your workspace can help reduce distractions and clear one’s head.
Trick Eight: Get proper sleep. When we do not get seven to nine hours of sleep at night, we do not have deep or REM sleep. Deep sleep and REM sleep is incredibly important to your ability to focus and keep your mood and body more balanced. In other words, do not rely on caffeine to keep yourself awake and focused.
Trick Nine: Cold shower. I absolutely hate this trick, but it does seem to work. Basically, if I feel really exhausted and I need to complete a task that requires focus, I will take a freezing cold shower. It can really wake up all the senses! If you are unable to take a cold shower, sometimes just holding an ice cube in your hand until its melted completely can do the trick.
Trick 10: Play instrumental music. It doesn’t matter what the genre is, you want to play something that resonates and wakes you up. However, make sure it doesn’t have any lyrics—it must be instrumental. Lyrics can distract you when you’re trying to process thoughts and stay focused on a task.
Learn more about the award-winning tech changemaker, Chloé Messdaghi, at https://www.chloemessdaghi.com.
Have a question? Want advice? Submit your anonymous question to Chloé: [email protected].
