The Free, Low-Tech, #1 Step to Fixing Your Focus at Work

I tell my clients who are struggling with concentration, intense stress, or with completing tasks on time to do the following:

Keep a notebook and pen to the side of your computer during your focused work sessions (like during a pomodoro or during important meetings or writing sessions).

Use that notebook to jot down the random, distracting thoughts you have while you are trying to work on the important stuff.

After a couple days, you’re going to notice some patterns. Here’s what to look for:

Random, One-Time, ToDos

At first, you’ll notice random to-dos. You know, those things that you only remember when you’re doing something else (like, “Oh! I gotta make the vet appointment!”). This will train you not to interrupt your work to go do something else.

As you keep it up, you’ll begin to notice certain emotions or sensations that also affect your work (“Worried about online presence, checked LinkedIn, lost 15 minutes.” “Opened YouTube for sound, lost 30 minutes, try music-only app tomorrow.” “Overstimulated on Thursdays (landscapers): replace earplugs?”)

Bigger Patterns

Over time, patterns will emerge from these notes, and you can address the issues accordingly. Many of these patterns will have simple solutions!

If those simple solutions don’t emerge, it might be time to check in with a friend, mentor, coach or therapist.

Remember: You can’t change what you don’t acknowledge. So pay attention to yourself with curiosity and a nonjudgmental attitude: and give yourself what you need!

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