Stress, overwhelm, and frustration can derail productivity, making even simple tasks feel impossible. Recognizing when you need to pause or shift strategies is essential for maintaining focus and reaching your objectives.
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, of course, the actual work I should be doing. It’s a daily battle with ADHD, but let’s be honest—focus is a universal struggle when working from home during a global pandemic.
If you’re looking for simple ways to sharpen your focus—without downloading complex apps or rearranging your workspace—these quick tips might be exactly what you need to regain momentum.
And since you’re likely procrastinating right now, why not make it productive?
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Close the Door | Take a Bite | Pomodoro Timer | Task Mix-Up | Anticipate Obstacles | Movement Breaks | Belly Breathing | Find the Jet Stream | Task Meaning | Beat the Clock | Self-Compassion
1. Close the door
Minimize Distractions: Literally Close the Door
While working from the couch sounds cozy, reducing distractions sharpens focus. Shutting the door blocks interruptions and signals your brain it’s time to work.
2. Find your frog and take one tiny bite
Tackle Your “Frog”: Taking the First Step
Your “frog” is that daunting task you’re avoiding. Instead of tackling it all at once, break it down. Start small—maybe drafting the intro slide for your presentation. Cue some upbeat music, pop on noise-canceling headphones, and dive in. Once you start, motivation often follows.
3. Use a fun pomodoro timer
Boost Focus with the Pomodoro Technique
The Pomodoro method—working in focused bursts with short breaks—can transform productivity. Try gamified apps (search “focus timer” or “pomodoro”). My favorite rewards each session with a digital bowl of ramen. Quirky? Yes. Effective? Absolutely.
4. Mix up your tasks
Think of this as “two pots on the stove.” When one task gets stale, switch to another. Some call it productive procrastination. It’s like ping-ponging between tasks to stay engaged and efficient.
5. Anticipate future obstacles
Since you’re already procrastinating, make it useful. Identify potential roadblocks and plan ahead. If social media distracts you, try airplane mode. Need a snack later? Keep it at your desk before starting.
6. Schedule some 10-minute movement sessions
Movement revitalizes focus and energy. Dance, do jumping jacks, or pace your apartment—physical activity resets your brain. For a midday mood boost, my current anthem is Demi Lovato’s “I Love Me.” Perfect for guilt-free breaks.
7. Give belly breathing a shot
When stress and anxiety cloud focus, breathing exercises can dissolve tension and restore clarity.
8. Look for the jet stream
Sometimes, momentum is all we need. Find a task that excites you, aligns with your strengths, or feels easy to start. It doesn’t have to be urgent—building momentum can pave the way for bigger tasks.
9. Write down why this task is meaningful to you
Instead of dwelling on a task’s importance (which can feel overwhelming), focus on its personal meaning. Ask:
- What does completing this give me? Achievement? Relief? Growth?
- How does it help others? Impacting the world or supporting teammates can fuel motivation. Even mundane tasks matter when we see their purpose.
10. Try to beat the clock
Skip self-criticism—turn tasks into a speed challenge. Set a timer, blast “Eye of the Tiger,” and race to finish. Silly? Maybe. Effective? Often.
11. Be kind to yourself
Harsh self-talk won’t fix focus issues. Thoughts like “What’s wrong with me?” only add pressure. Everyone struggles with concentration—ADHD or not. Acceptance and self-compassion make the journey easier. Some days are clear skies; others are storms.
Remember: If you’re struggling to concentrate, it’s not because you’re lazy or incompetent or hopeless.
Stress and frustration are normal, especially when focus feels elusive. Take breaks, recharge, and remember: Your worth isn’t tied to productivity. Whether you finish one task or ten, you matter. If focus remains a battle, professional support is always an option.
Jump to section
Close the Door | Take a Bite | Pomodoro Timer | Task Mix-Up | Anticipate Obstacles | Movement Breaks | Belly Breathing | Find the Jet Stream | Task Meaning | Beat the Clock | Self-Compassion