5 Science-Backed Strategies to Improve Focus
How to Increase Your Attention Span for Better Productivity
In today's fast-paced world, maintaining concentration and staying focused can be quite challenging. With endless to-do lists, constant notifications, and myriad of distractions (hello, social media!), paying attention has become increasingly problematic. However, the ability to concentrate is crucial for your success. It also impacts your social and emotional well-being.
The good news is that there are practical strategies you can implement to sharpen your focus and boost your productivity. Regular exercise, being in nature, and practicing mindfulness have all been shown to help improve focus and concentration. Additionally, managing stress levels, eating a nutritious diet, and taking daily supplements may help increase your attention span.
Before taking a closer look at some key strategies for improving your focus, it’s important to understand that everyone’s attention span varies and that various methods for enhancing concentration work differently for each individual. That said, we suggest giving a range of support strategies a try to find what works best for you.
5 Strategies to Improve Focus and Concentration
Get A Goodnight’s Sleep
You’ve probably noticed that a lack of sleep has a major influence on your ability to concentrate and think clearly. Sleep deprivation can significantly reduce your focus and response times, making it nearly impossible to pay attention and perform tasks effectively. Prioritizing quality sleep is essential for maintaining optimal cognitive function and overall productivity.1
Tips to improve your sleep quality:
- Maintain a consistent sleep schedule.
- Develop a relaxing bedtime routine.
- Limit screen time before bed.
- Create a sleep-conducive environment.
- Avoid large meals, caffeine, and alcohol close to bedtime.
Move Your Body for Better Focus
Studies have shown that exercise can significantly improve cognitive functions, including focus and concentration. Engaging in regular aerobic exercise, such as walking, running, or cycling, increases blood flow to the brain, which can help improve mental clarity and attention.2
Furthermore, exercise has been found to reduce symptoms of anxiety and depression, which can interfere with cognitive performance. Incorporating just 30 minutes of moderate exercise into your daily routine can make a noticeable difference in your mood and ability to stay focused throughout the day.3
Spend Time in Nature
Believe it or not, spending time in nature may help boost your performance in the office. Research indicates that being in natural environments, like a park or even your backyard, can enhance attention span, improve mood, and reduce stress levels.4
Nature walks and outdoor activities, like biking and hiking, help reset the brain, providing a much-needed break from the constant stimulation of modern life. Incorporating more time in green spaces into your routine may lead to better focus, increased creativity, and overall enhanced mental clarity.5,6 Give it a try!
Supplements and Nutrition
Proper nutrition plays a crucial role in maintaining and enhancing cognitive function. A balanced diet rich in vitamins, minerals, and antioxidants supports brain health and improves focus and concentration. Supplements like omega-3 fatty acids, found in fish oil, are known to promote cognitive function and reduce mental fatigue. 7
Citicoline is another nutrient that supports brain health by aiding in the production of neurotransmitters and increasing mental energy, helping boost focus and concentration.8 Look for brain-boosting supplements that contain Cognizin® citicoline, a branded form of citicoline that has been extensively studied for its cognitive benefits. Clinical research has demonstrated that Cognizin may improve focus, attention, and mental clarity.
Learn More About Cognizin Citicoline
Meditate to Help Improve Concentration
Meditation is a powerful practice that can enhance focus, concentration, and overall cognitive function.9 By dedicating just a few minutes each day to mindfulness or meditation, you can train your brain to become more attentive and less prone to distractions.
Research has shown that regular meditation practice can increase the density of grey matter in areas of the brain associated with memory, learning, and emotional regulation. This not only helps improve your ability to focus but also reduces stress and anxiety, which are known to impede concentration.10
More Tips to Help You Stay Focused
- Try not to multitask. Multitasking can overwhelm your brain, reducing efficiency and effectiveness. Concentrating on a single task at a time enhances both focus and performance.11
- Schedule short breaks. Research shows that concentrating becomes harder after 30 minutes, which means taking small breaks can help you stay focused on the task at hand.12
- Limit digital distractions. There are various technologies you can use to block websites and notifications, as well as set time limits on work screens, etc. that will help you concentrate.
- Play music to boost productivity. Listening to instrumental or classical music, or if you prefer ambient sound, has been shown to enhance focus and concentration.13
Bottom Line: Effective concentration enables you to perform tasks efficiently and make better decisions, which can lead to achieving personal and professional goals. Improved focus also contributes to better relationships and emotional stability, enhancing overall quality of life. Try implementing these strategies into your daily routine to increase your attention span, boost productivity, and stay focused on what’s important.
1Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-67.
2Mandolesi L, et. al. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits. Front Psychol. 2018 Apr 27;9:509.
3Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106.
4American Psychological Association. "Nurtured by Nature." Monitor on Psychology, vol. 51, no. 3, 1 Apr. 2020, https://www.apa.org/monitor/2020/04/nurtured-nature.
5Jimenez MP, et. al. Associations between Nature Exposure and Health: A Review of the Evidence. Int J Environ Res Public Health. 2021 Apr 30;18(9):4790.
6National Institute on Aging. “Exposure to green space may boost cognitive health.” National Institute on Aging. 1 Sept. 2022, https://www.nia.nih.gov/news/exposure-green-space-may-boost-cognitive-health.
7Dighriri IM, et. al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091.
8Secades JJ, Gareri P. Citicoline: pharmacological and clinical review, 2022 update. Rev Neurol. 2022 Nov 30;75(s05):S1-S89.
9Gard T, et. al. The potential effects of meditation on age-related cognitive decline: a systematic review. Ann N Y Acad Sci. 2014 Jan;1307:89-103.
10Neuroscience News Communications. “Unleashing the Mind: The Neuroscience of Meditation and its Impact on Memory.” Neuroscience News. 7 June 2023, https://neurosciencenews.com/memory-meditation.
11American Psychological Association. “Multitasking: Switching costs.” American Psychological Association. 20 March 2016, https://www.apa.org/topics/research/multitasking.
12Heather Stringer. “Boosting productivity: Research identifies small changes that lead to big improvements in performance.” Monitor on Psychology, vol.48, no.8, Sept. 2017, https://www.apa.org/monitor/2017/09/boosting-productivity.
13Kiss L, Linnell KJ. The effect of preferred background music on task-focus in sustained attention. Psychol Res. 2021 Sep;85(6):2313-2325.
