“What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.” – Robin Sharma

How many times have you sat down to work on something important, only to be pulled away by a notification, a stray thought, or the temptation to check social media “just for a second”? If this sounds familiar, you’re not alone. Research shows that the average person’s attention span has been shrinking, and distractions are stealing hours of productive time every day.

But here’s the good news: focus is a skill, not a fixed trait. Neuroscientists have found that by training your brain and setting up the right habits, you can increase your ability to concentrate, get more done in less time, and feel more accomplished at the end of the day.

Today, we’ll explore the science behind focus and share practical, research-backed strategies to help you sharpen your attention and stay on track with your goals.

The Science of Staying On Track

“Your attention is your most valuable asset—invest it wisely.” – Cal Newport

We’re lucky to live in a time where we know a lot more about productivity and staying on track. For example, the Pomodoro Technique, developed by Francesco Cirillo, involves working for 25-minute bursts followed by 5-minute breaks. A study from The Journal of Applied Psychology found that structured work sessions with built-in breaks improve efficiency and prevent burnout.

A Harvard study found that practicing mindfulness meditation for just 10 minutes a day improves cognitive function and attention control. That means taking even a few minutes to breathe deeply and clear your mind can help you reset and regain focus.

Also, research published in Neuroscience & Biobehavioral Reviews found that short bursts of movement—like a 5-minute walk or stretching break—can increase dopamine levels, improving focus and motivation. You can try adding movement breaks into your work routine to keep your mind sharp.

Research Says:

• Multitasking Lowers Efficiency and IQ
  A study from Stanford University found that people who frequently multitask are less productive, more prone to errors, and experience a temporary drop in IQ.
• Take Action: Instead of multitasking, use the single-tasking method, where you fully immerse yourself in one task at a time.
• The Brain Takes 23 Minutes to Refocus After a Distraction
  Research from the University of California, Irvine shows that every time you get interrupted—whether by a notification or a thought—it takes an average of 23 minutes to return to deep focus.
• Take Action: To minimize distractions, silence notifications, close unnecessary tabs, and use the “do not disturb” mode when working.

More Action Steps to Take

1. Use the “Two-Minute Rule”: If a distraction pops into your mind, ask yourself: “Can this wait two minutes?” If yes, write it down and return to your task.
2. Create a “Focus Ritual”: Before starting work, take 2 minutes to breathe deeply, set an intention, and visualize yourself completing your task.
3. Practice “Deep Work” Blocks: Set aside at least one 60–90-minute session daily where you eliminate all distractions and work deeply on a meaningful task.
4. Declutter Your Digital Space: Close unnecessary tabs, clear your desktop, and put your phone in another room to minimize visual distractions.
5. Use the 5-4-3-2-1 Reset: If you feel distracted, ground yourself by noticing five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste.
6. Try Binaural Beats: Listen to focus-enhancing music (like 40 Hz binaural beats) while working to improve cognitive performance.
7. Write Down a Daily “Top Three”: Every morning, list the three most important tasks to complete that day to prioritize deep work.
8. Take Strategic Breaks: Use techniques like the Pomodoro Method (25-minute work sessions with 5-minute breaks) to keep energy levels steady.
9. Fuel Your Brain with Focus Foods: Eat brain-boosting foods like blueberries, nuts, and dark chocolate to enhance cognitive function.
10. Get Outside for a “Reset Walk”: A short walk in nature has been shown to restore mental energy and improve focus.

Free Resource: Certain stress relief techniques can help during difficult times—we may not be able to change things, but we can take care of ourselves in small ways that add up. You can download this fillable and printable Resilience Toolkit completely free right now, for help with these small habits that can add up to a significant difference in coping.