If there’s one thing we could all probably use a lot more of, it’s the ability to focus. But telling yourself to stay focused on a task, especially a mundane one, is often a lot easier said than done.

The good news? There are several techniques that can help you zone in on the task in front of you. If you need help staying focused, try one — or all of these tips.

1. Get Rid of Distractions

To get things done it's best to eliminate distractions. While you can’t do away with everything, you can make an effort to reduce or get rid of as many distractions as possible.

Start with the simple things like:

moving to a quiet area
turn off your phone
closing the door to your office
telling those around you not to distract you for a period of time
closing out of programs or apps that aren’t essential on your computer

2. Drink Less Coffee

Drinking coffee, or other caffeinated beverages, in small doses may have a positive impact on your ability to focus. The key to taking advantage of caffeine’s cognitive-enhancing properties is to consume it in moderation. If you drink too much of it, you may end up feeling anxious or nervous, which generally reduces your ability to stay focused.

3. Practice the Pomodoro technique

Staying focused helps you get more done in less time. While that sounds simple enough, it’s not always easy to put into practice. So, the next time you’re wrestling with your attention span, try the Pomodoro technique.

This timing method helps you train your brain to stay on task for short periods of time. Here’s how it works:

Set your timer for 25 minutes and get to work.
When the buzzer sounds, take a 5-minute break.
Then, set the timer again and get back to work.
Once you’ve done four rounds of this, you can take a longer break, approximately 20 to 30 minutes.

4. Take A Break From Social Media

If your idea of a break from work is checking Facebook or Instagram every 5 minutes, you may want to consider an app that blocks social media. You'd be surprised how quickly minutes or hours can be lost while mindlessly scrolling social media feeds.

There are several apps that work for your phone, tablet, or computer. In addition to social media, some of these distraction-busting programs also allow you to block online games, as well as apps and sites like YouTube, Netflix, Amazon, Twitter, text messages, and even emails.

5. Fuel Your Body

We all know what happens when “hunger” strikes. So, to keep your brain focused, your energy levels up, and your emotions on an even keel, make sure you don’t delay or skip meals.

Try to balance lean protein, complex carbohydrates, and healthy fats to stay fueled. Snack on fresh fruit, veggies, nuts, or seeds if you get hungry between meals, and be sure to keep yourself hydrated with plenty of water.

And, for an extra boost, Readers Digest says to include a few of these “best brain foods” in your day:

green, leafy vegetables like kale, spinach, and broccoli
fatty fish such as salmon
berries, like blueberries, strawberries, raspberries, or blackberries
walnuts
eggs
avocado

6. Get Adequate Sleep

It’s no secret that the majority of Americans are lacking in the sleep department. While a few nights of minimal sleep is okay, not getting enough sleep most nights of the week can negatively impact your ability to concentrate.

To boost your sleep health, try to:

Avoid caffeinated beverages after lunchtime.
Switch off all electronic devices an hour before bedtime. The light from these devices can stimulate your brain and prevent you from feeling sleepy.
Take time to wind down. Read a book, take a warm bath, listen to soothing music.
Keep your bedroom cool and quiet.

7. Be More Mindful

Does your mind tend to wander away from where it’s supposed to be? Don’t worry, you’re definitely not alone. Distracted thinking is common, and something we all experience. By being mindful and recognizing when your attention starts to drift, you can quickly bring your focus back to where it needs to be. Plus, you can actually train your brain to be more mindful by practicing breathing techniques, meditation, and mindful movement, such as yoga.

8. Create A To-Do List

Let’s face it. The items on a to-do list can add up quickly. And, it can be challenging to find the motivation to accomplish everything you set out to do. Making a list helps you check things off as you complete them.

After you make your list, choose two or three key tasks and put them at the top. Then rank the rest of the items in order of importance. This allows you to tackle urgent tasks when your brain is fresh and your energy levels are high.

The Bottom Line

Whether you’re dealing with too many competing priorities, lack of sleep, or just a simple dose of the “Blue Mondays,” not being able to focus can really put a damper on your productivity.

That’s why it’s important to have a few simple tips and tricks, like the ones we described above, at your fingertips. Knowing how to zone in on what needs to get done can help you stay on track with your most important tasks each day.

Staying focused on your goals can be hard work, especially if you have too many goals, goals that are competing with one another, or have too many other things robbing you of your time.

Never give up. Stay Strong, Stay Positive, Stay Focused!

Need Help Staying Focused? Try These 8 Simple Tips