Stress, anxiety, fear, tiredness, can all diminish our ability to focus. Before we know it we are in a negative cycle and feeling like we are constantly running to catch up. In the end something has to give and more than likely that will be our ability to focus on any task at hand.

This of course can have huge implications for both our personal and professional lives. We need to regain our ability to focus. Being able to focus isn’t something we are naturally born with it is a skill that we learn as we grow up. For some that is more difficult than for others but one we can learn or regain at any time in our lives.

Stress, anxiety, fear, tiredness, etc., of course will make the ability to focus more difficult. We need to start to tackle them if we are to regain our ability to focus better. They can of course create a negative cycle and we need to break this in the first instance to regain our focus.

How can we break the negative cycle?

Do One Thing To Break The Negative Cycle First.

When we are struggling we need a way to stop the negative cycle first and foremost. I offer two suggestions to do this meditation and sleep. When I work with clients I like to tackle meditation first and sleep next.

There are some very good reasons I do this.  The simple reason is that meditation gives us the ability to actually stop what we are doing and take at least a couple of breaths before we move forward. In essence, a chance to stop and think and then we can respond more appropriately. It doesn’t have to take very long as a simple 3 minute breather done throughout the day will re-centre and calm you.

Tackling our sleep allows us to feel more refreshed and lifts the brain fog that accompanies a lack of sleep. This brain fog can go unnoticed until it lifts but it will impair your judgement and decision making skills. It is widely known to cause accidents in the workplace and at home. Plus as you imagine our mental and physical health suffers so that also pushes our stress levels up continuing the negative cycle. I have a free course to help you tackle this in my group Less Stressed More Success.

Some Planning And Work Based Strategies That Will Help You Regain Your Focus.

When we are stressed, anxious, fearful or tired we can get caught up in procrastination and other thought distortions. This certainly won’t help us keep our focus firmly placed where it’s needed.

Write your to do list.

When are caught up in our head as I said we need something quick that can help us refocus. So writing out you to do list will help you. A simple brain dump of what’s going on inside your head. List it all out, everything, thoughts, feelings, to do’s, appointments, and shopping lists. Anything at all that is clogging up your brain at the moment in time.

This will do two things, free up some space in your head so you can think clearly again about the task and make you more aware of your thinking patterns. This is something you can then reach out and get help with if you need.

The most important thing though is to then start with one small item off your to do list. Pick one five or ten minute task and get that completed. That is usually enough to help you get moving and focused again.

Get a planner.

This can either be online or paper, personally I love paper as I can access it quickly and see everything laid out more easily. It really doesn’t matter but what you need to do is use it correctly.

Make sure to note down all appointment, to do’s, tasks – home and work. Plan out projects, making sure they are in bite size pieces that can be completed in no more than 20 minutes at a time. If they are bigger than this see can you break the tasks down further? Then plan them out into your daily to do lists for the week.

But also make sure to write down start dates not finish dates for any tasks and projects. Make a deal with yourself that you will create start dates that will leave you time to complete something well in advance. Most of us leave things to the last minute instead of getting the task started as soon as possible. We then wondered why we feel so rushed and stressed.

Make sure you are focused on the right thing.

Make sure you are focused on what needs to be done. Is it your task to complete in the first place? Can you delete it or delegate it so you can make better use of your time? Are you focused on the solution rather than just the problem?

All too often when we get stressed, anxious, tired, etc., we can get caught up in our problems, the past, worrying about the outcomes in a negative way. All the while we are not focused on finding the right solution to the situation or task. Instead of being critical or getting caught up in negative thinking try to bring your focus back to one of your focus tools instead.

Put up some visual reminders of your goals.

It can be a good idea to have something tangible to remind you of your goals. For instance you can create a vision board. This can be something you create for your wall or as a screen saver for your devices.

Encourage yourself also by placing some affirmations on the board. But you can also surround yourself with mementoes that remind you of how much you have already achieved. Such as certificates; photos of your supporters, family or friends or graduation; your first contract or copy of the first cheque if you are a business owner;etc.

Anything that will remind you of how far you have come and all that you have achieved. It doesn’t have to be big, small achievements are often overlooked and these can sometimes mean more to us than the big ones.

Get an accountability buddy.

Add in an accountability buddy. Make sure this is someone who will keep you on track and motivated to keep your focus on task. This person doesn’t have to do exactly what you do but they must be supportive and trustworthy.

Make sure that you meet up at least once a month to plan efficiently together. This can be done online if needed. Quick week reviews and check-ins will also keep your focus on track. So make a regular appointment in your schedule and stick to it.

Other strategies that might also help.

Be mindful about worry.

You can of course create a twenty minute worry period but make it constructive by tackling each thought as you write it down. Don’t leave one unquestioned or challenged particularly if they are negative thoughts.

Make sure to crave out time before bed to relax and wind down also. This will help you tackle your stress and is extremely helpful in getting a good night’s sleep. So create a small bedtime routine for yourself. Add in a simple progressive muscle relaxation exercise.

Remove the urge to surf your devices.

Devices can be such a distraction when we are trying to focus on something. Turn off notifications for all social media and emails if you can. Set aside a specific period when you will check these and mark it into your planner. Don’t answer work emails and queries outside of work hours as your personal time should be solely for you, your family and friends.

Clear off your desk. 

Clear off your desk and keep it organized can help you stay more focused. A desk that is in disarray can be very distracting and makes more work for us to try and find things. So get a simple system in place and try to use the one touch method for things. That means you try to deal with an item only once.

Get a team of supporters.

If you haven’t done so before now get a team of positive people surrounding you now. These people can help you in one of at least four ways: tangible, informational, emotional or social support. Having these people and information in place has been shown to reduce our stress and anxiety levels.

Try moving while you work.

It’s okay to get and move about while working particularly if you are stressed or anxious. The adrenaline coursing through your body makes it very hard to sit still. So it might be better for you to get up and walk about for a few minutes every time you finish a twenty minute task.

Practice self-care.

If we want to be more focused then we have to tackle the root cause of our stress, anxiety etc. We can start by taking back control of our self-care by making sure we have: regular sleep, physical exercise, good nutrition, limited caffeine intake, meditation, journaling, etc.

Work With Me.

Remember you are allowed to ask for support. No one is an island. If you need extra support then you can also work with me. We all struggle with stress and overwhelm from time to time. If you find this has become a problem for you and you’d like some support then schedule an appointment with me.