Stress, overwhelm, and frustration can derail your productivity, making even simple tasks feel impossible. Learning to recognize when you need to pause or adjust your approach is key to staying on track and accomplishing what matters most.
For me, the realization often hits during my third coffee—mindlessly scrolling Instagram while sipping—when I suddenly think: “This isn’t working.”
“This” being my attempt to focus on actual work. While ADHD makes this a daily battle, let’s be honest—maintaining focus while working from home during a global pandemic is tough for everyone.
If you’re looking for simple ways to sharpen your focus—without downloading complex apps or redecorating—these quick strategies might be exactly what you need to regain momentum.
And since you’re already procrastinating, why not make it productive?
Table of Contents
- Close the door
- Find your frog and take one tiny bite
- Use a fun pomodoro timer
- Mix up your tasks
- Anticipate future obstacles
- Schedule some 10-minute movement sessions
- Try belly breathing
- Look for the jet stream
- Write down why this task matters to you
- Race against the clock
- Practice self-compassion
1. Close the door
Create Physical Boundaries
While working from the couch seems cozy, minimizing distractions is crucial for focus. Shutting the door does more than block interruptions—it signals your brain it’s time to work.
2. Find your frog and take one tiny bite
Start Small to Build Momentum
Your “frog” is that intimidating task you’re avoiding. Instead of tackling it all at once, break it down. Begin with something simple, like drafting the first slide of your presentation. With energizing music and noise-canceling headphones, you’ll often find motivation kicks in after that first step.
3. Use a fun pomodoro timer
Make Focus Time Engaging
The Pomodoro Technique—working in focused bursts with short breaks—boosts productivity. Try gamified versions: search for “focus timer” apps. My favorite rewards each session with digital ramen. Quirky? Yes. Effective? Absolutely.
4. Mix up your tasks
Think of this as “productive ping-pong.” When one task becomes tedious, switch to another. This back-and-forth keeps your mind engaged while maintaining productivity.
5. Anticipate future obstacles
Turn procrastination into preparation. Identify potential distractions and plan solutions. If social media tempts you, try airplane mode. Expecting hunger? Prep snacks beforehand.
6. Schedule some 10-minute movement sessions
Physical activity—whether dancing, stretching, or pacing—refreshes your mind and body. For a quick mood boost, try Demi Lovato’s “I Love Me”—my current go-to for shaking off work guilt.
7. Try belly breathing
When stress clouds your focus, deep breathing can clear mental fog. Just a few intentional breaths can reset your nervous system.
8. Look for the jet stream
Sometimes you just need momentum. Identify a task that excites you, plays to your strengths, or feels easy to start. Building this initial flow makes tackling harder tasks easier later.
9. Write down why this task matters to you
Instead of focusing on a task’s importance (which can feel pressuring), explore its personal meaning:
- What personal benefit does completing this offer? (Achievement? Growth? Relief?)
- How does it help others? (Supporting colleagues? Making an impact?)
Even mundane tasks become meaningful when we connect them to our values.
10. Race against the clock
Transform drudgery into a game. Set a timer, play motivational music, and challenge yourself to finish quickly. The playful urgency often overcomes resistance.
11. Practice self-compassion
Harsh self-criticism (“Why can’t I focus?”) only increases pressure. Everyone struggles with concentration—not just those with ADHD. Accepting this with kindness makes the process easier. Some days are sunny; others stormy.
Remember: Difficulty focusing doesn’t mean you’re lazy or incapable.
Stress and overwhelm are normal human experiences. Be gentle with yourself—take breaks, snack, nap. Your worth isn’t tied to productivity. Whether you complete one task or twenty, you matter. And if focus remains elusive, professional support is always available.