--- title: How to Stay Focused: 15 Ways to Focus and Concentrate description: Take short breaks to refresh your mind. canonical: https://time.com/4110080/stay-focused-strategy/ author: Business Insider article:opinion: true article:content_tier: free article:published_time: 2015-11-12T19:14:13.000Z article:modified_time: 2026-08-04T08:04:48.621Z article:section: Ideas og:title: 15 Ways to Stay Focused All Day og:description: Take short breaks og:url: https://time.com/4110080/stay-focused-strategy/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt4eb9e8e4e1c0d452/6988604c8e06017e23461fdb/brain-health-illo.jpg?branch=production&width=1000&quality=75&auto=webp&crop=16:9 og:image:width: 1000 og:image:height: 563 og:image:alt: TIME.com stock health brain og:type: article twitter:card: summary_large_image twitter:title: 15 Ways to Stay Focused All Day twitter:description: Take short breaks twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt4eb9e8e4e1c0d452/6988604c8e06017e23461fdb/brain-health-illo.jpg?branch=production&width=1000&quality=75&auto=webp&crop=16:9 ---  # 15 Ways to Stay Focused All Day > Sponsored content. 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It explains how TIME's journalism is made, from the first pitch through the editorial decisions behind a finished story or cover. #### How can I read about how TIME chooses its covers? Inside TIME is the newsletter where TIME's Editor-in-Chief explains cover selection and the editorial reasoning behind major stories. It is free at time.com/newsletters. #### Who is the editor of TIME? Sam Jacobs is TIME's Editor-in-Chief. He writes Inside TIME, a twice-weekly newsletter about the newsroom's reporting and editorial decisions. #### Is Inside TIME free? Yes. Inside TIME is a free newsletter, available at time.com/newsletters. A paid TIME subscription is separate and available at time.com/subscribe-agent. ## Video: Inside The Operating Room During Awake Surgery [Watch (HLS stream): Inside The Operating Room During Awake Surgery](https://cdn.jwplayer.com/manifests/lyJruvm0.m3u8) (4:57)  _Published 2015-03-02. Brittany Capone is having a benign tumor removed from her brain and because it is so close to her speech center, surgeons will keep her awake and talk to her during the procedure_ by [Jessica Orwig, Lydia Ramsey / Business Insider](https://time.com/author/business-insider/) ## Jessica Orwig, Lydia Ramsey / Business Insider Nov 12, 2015 7:14 PM UTC  Illustration by Sydney Rae Hass for TIME by [Jessica Orwig, Lydia Ramsey / Business Insider](https://time.com/author/business-insider/) ## Jessica Orwig, Lydia Ramsey / Business Insider Nov 12, 2015 7:14 PM UTC What was I doing again? We’ve all had days where we can’t seem to focus, asking that question too many times to count. For some of us, those days are more common than we’d like. Whether it’s fatigue, distractions, lack of motivation, or something else entirely, our inability to focus digs a hole in our productivity and, therefore, can jeopardize our chances of success. But you don’t have to go to extremes to get focused. There are better ways. Here are 15 tips that scientists have found that enhance focus. **1\. Minimize multitasking** Multitaskers might seem superhuman, but they pay a big price, according to a [2009 Stanford study](http://www.pnas.org/content/106/37/15583.full?sid=c2929e08-bd00-4d4f-95c3-7b4c83c576a3). In a sample of 100 Stanford students, about half identified themselves as media multitaskers. The other half did not. The test examined attention spans, memory capacity, and ability to switch from one task to the next — and the multitaskers performed more poorly on each test. “They’re suckers for irrelevancy. Everything distracts them,” Clifford Nass, who was a researcher for the study, said in a Stanford [press release](http://news.stanford.edu/news/2009/august24/multitask-research-study-082409.html). **2\. Meditate** If the saying “practice makes perfect” is true, then meditation is a sure way to enhance focus because it takes a great deal of concentration. Scientific experiments agree. [One study](http://www.pnas.org/content/104/43/17152.full) at the University of North Carolina, for example, revealed that students who meditated for just 20 minutes a day for four days performed better on certain cognitive tests. **3\. Exercise regularly** Exercise isn’t just good for the body. It promotes brain health, too, which is important for memory capacity and concentration, according to John Ratey, associate clinical professor of psychiatry at [Harvard Medical School](http://www.health.harvard.edu/press%5Freleases/regular-exercise-releases-brain-chemicals-key-for-memory-concentration-and-mental-sharpness). In particular, scientists think regular exercise may help stimulate the release of a chemical called [brain-derived neurotrophic factor](https://en.wikipedia.org/wiki/Brain-derived%5Fneurotrophic%5Ffactor), which some research suggests helps rewire memory circuits to improve their functioning. **4\. Establish a to-do list** To-do lists not only help you prioritize what tasks you need to get done first, but they can also serve as a record of the loose ends. Cal Newport, a computer-science professor and author of the book [_Deep Work_](http://www.amazon.com/Deep-Work-Focused-Success-Distracted/dp/1455586692?tag=timecom-20), which comes out in January, told Business Insider that having a recording of all the things you still need to do can help you stay focused on the upcoming task. If not, he said, that incomplete work could eat away at your concentration. This stems from something called the [Zeigarnik Effect](http://www.merriam-webster.com/medical/zeigarnik%20effect), which is the tendency to remember incomplete tasks instead of completed ones. **5\. Try a small amount of caffeine** If you’re feeling groggy, grab a cup of joe or other caffeinated substance. Studies suggest that caffeine may, _in moderate doses_, help to [boost focus](http://www.ncbi.nlm.nih.gov/pubmed/20182035) — particularly in those of us who are fatigued. But don’t get overzealous with the coffee, or you might get the [caffeine jitters](http://www.ncbi.nlm.nih.gov/pubmed/20182035), which typically reduce your ability to concentrate. **6\. Take breaks** You might have heard that watching cat videos on YouTube can [improve productivity](http://www.cnbc.com/id/49391395). Well, that’s true … sort of. Whether it’s watching cat videos, taking a walk, or closing your eyes for a few minutes at a time, it is critical to take the occasional break from work. In [one study](http://psychcentral.com/news/2011/02/09/taking-breaks-found-to-improve-attention/23329.html), 84 subjects were asked to perform a simple computer task for one hour. Those who were allowed two brief breaks during that hour performed consistently for the entire time whereas those who weren’t offered a break performed worse over time. **7\. Keep work at work** Newport recommends completely separating yourself after leaving the office and having a “long separation” before the next work day. Apart from just giving your brain a break, some research suggests that having downtime away from a problem could help you solve it. According to the [unconscious-thought theory](http://pps.sagepub.com/content/1/2/95.short), stepping away from a difficult situation can help you come to a better conclusion than trying to resolve it in one sitting. But [this theory is a bit disputed](http://journal.sjdm.org/14/14321/jdm14321.html). A 2015 meta-analysis of unconscious-thought advantage studies came to the conclusion that a diversion from a decision doesn’t necessarily lead to a better choice than a decision made in a deliberation period. **8\. Train your brain to focus** Your brain is a mental muscle, and [some studies](http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0119522) have found that people who are easily distracted [will benefit](http://www.cognitivetrainingdata.org/) from certain “brain training” exercises. But which exercises work — and for how well or long their effects last — is unclear. Therefore, the purported benefits of brain training need further examination, [Susanne Jaeggi](http://www.faculty.uci.edu/profile.cfm?faculty%5Fid=5970) — who studies the brain and memory at the University of California — told [New Scientist](https://www.newscientist.com/article/dn27217-brain-training-may-help-people-with-adhd-to-focus/). **9\. Try to find a quiet place** Ambient noise, like cars honking or kids screaming, can stimulate the release of the stress hormone cortisol, Mark A.W. Andrews, former director of the Lake Erie College of Osteopathic Medicine at Seton Hill University in Pennsylvania, [told Scientific American](http://www.scientificamerican.com/article/ask-the-brains-background-noise/). Too much cortisol can impair function and hinder focus. And, unfortunately, the more we’re exposed to ambient noise, the worse our bodies respond, according to Andrews. **10\. Stare at a distant object for a few minutes** Many of us spend most of our waking hours staring at a digital screen, which can [strain our eyes](http://www.businessinsider.com/how-staring-at-a-screen-hurts-your-eyes-2015-1) and actually make it more difficult to focus on, and therefore process, what we’re looking at. To refocus the eyes, just stare at a distant object for a few minutes. One doctor suggested the “20-20-20 rule” to a [journalist at LifeHacker](http://lifehacker.com/5591835/reduce-computer-caused-eye-strain-with-the-20-20-20-rule). It goes like this: Every 20 minutes, take 20 seconds to stare at an object at least 20 feet away. **11\. Get a good night’s sleep** One of the main symptoms of chronic sleep loss is [poor concentration](http://www.ncbi.nlm.nih.gov/books/NBK19961/). Getting a solid seven to eight hours ahead of a busy work day could be the difference between being frazzled and being laser-focused. **12\. Work offline** If you can disconnect from the internet, there are fewer things to distract you from the work at hand. Experts think that every time you flip between tasks — whether it be responding to a friend on Facebook or checking your inbox — a little bit of your attention remains with the task you just left. Sophie Leroy, a professor at the University of Washington at Bothell, coined the term “[attention residue](http://www.sciencedirect.com/science/article/pii/S0749597809000399)” as the reason for why it’s so hard to change tasks. Eliminating those online distractions can keep you from finding tasks to flip between and help you focus. **13\. Designate your perfect study spot** Focusing requires a lot of willpower, and so does making decisions. According to a concept called [ego depletion](https://faculty.washington.edu/jdb/345/345%20Articles/Baumeister%20et%20al.%20%281998%29.pdf), we have a finite amount of mental energy, and both decision-making and willpower can drain it. To save that energy for concentration, proponents of the theory suggest getting rid of excess variables that require you to make decisions, like choosing where to work. Try working from the same location whenever you need to focus, for example. That way, when it’s time to get the work done, you won’t have to waste time deciding where to go. **14\. Embrace boredom** If you’re used to needing multiple forms of stimulation while “relaxing,” it may have a negative impact on your ability to focus, says Newport. So instead of checking Facebook from your phone while watching Netflix, he suggests picking one of the two activities or taking a break from stimulation. In small doses, Newport says boredom can be helpful, especially if it keeps you from multitasking overload. **15\. Devote specific hours to tasks** We’ve all been there. You show up to the coffee shop, the whole day’s ahead of you, but you just can’t focus for an hour or two. Newport says giving yourself tighter parameters could help cut down the amount of decisions you have to make. Like picking a consistent focus spot, designating “focus hours” also helps fend off ego depletion. _This_ [_article_](http://www.businessinsider.com/how-to-stay-focused-2015-11) _originally appeared on_ [_Business Insider_](http://www.businessinsider.com) _More from Business Insider:_ * [11 easy ways to boost your concentration](http://www.businessinsider.com/how-to-improve-focus-concentration-2015-9) * [This Might Be The Easiest Way To Boost Concentration And Memory](http://www.businessinsider.com/11-reasons-you-should-go-outside-2014-7) * [11 Surprising Things That Affect Your Willpower And Decision Making](http://www.businessinsider.com/things-that-affect-willpower-decision-making-2014-11) * [9 habits everyone should master before turning 30](http://www.businessinsider.com/habits-everyone-should-master-before-30-2015-10) * [3 habits that will prevent you from being successful](http://www.businessinsider.com/habits-that-will-prevent-you-from-being-successful-2015-10) ## Transcript Are you pretty comfortable dear? The first time I found out I had a tumor, I was 20. Where do you live dear? I would go get something and when I got there, I wouldn't know what I was going to get. Do you know where you are? I couldn't remember things good, so I was nervous. So that it's crazy. [ MUSIC ] I just want water. I first heard about the surgery, where I would have to be awake, about a month ago. It's not a matter of being awake or not. It's just the whole thing about having surgery of the brain period, is going to be, like, the hardest thing. Very nervous. I'm a nervous guy. [ LAUGH ] It's going to be the longest four hours of our life. We just hope this all turns out good, that's all. No. You did not get me a teddy bear. What am I going to do with this thing? [ LAUGH ] [ INAUDIBLE ] [ APPLAUSE ] [ LAUGH ] Brit baby. What? A few more hours it'll be all over. Thank god, I'm tired. So how do you guys all feel? We want it to be over. That's all. If they would let me scrub up, I would love to come in the operating room. I would love it. The idea is to take out the tumor and leave the brains behind. [ MUSIC ] It's sort of a misnomer. You're not awake for the entire procedure. For most of the surgery, you're gonna be quite deeply sedated so that you won't be aware [ CROSSTALK ] It's not terribly traumatic for patients. I always reassure them that we're gonna sedate them. We're not gonna put them to sleep except during the opening and the closing. You're going to be really comfortable. You're going to be surprised. One of the most important people in the room is anesthesiologists. No smiling, no laughing. If you go to sleep smiling you wake up smiling. [ LAUGH ] The art part of this is tailoring those medications to the point where the patient is sufficiently sedated that they tolerate the procedure. Timeout, this is. Brittany Capone, she has a left posterior temporal tumor. Everybody agree we're on the left side? Yup. [ MUSIC ] [ INAUDIBLE ] Left sided tumors we we're worried about speech. And it includes both motor speech and receptive speech. Name a word that starts with B. Brittany. Brittany, there ya go. You can hear the sort of a cadence the patient gets into. And if you notice any hesitancy we can, we could hear it instantaneously. Name something you paint with. Paint brush. That's. The most memorable ones now are, are the, the patients who, who carry on interesting conversations with us during surgery. No fennel. I like fennel too. The whole thing is pretty surreal actually. But reassuring all that's reassuring to us. What time is it? It's ten o'clock. You got a date? You got a date? Do I get to see the tumor? No. Not really. It's going to be hard for you to see it. Are you going to put me back to sleep? Very soon, yes. After the scalp is closed and the head is bandaged, we turn off all the medication. And the patient will wake up. Brittany. Brittany. Brittany. Can you open your eyes? Brittany? It's really, quite amazing how quickly they wake up and how bright and alert they are, after several hours of neuro surgery. Show me your teeth. Big smile. Smile, smile, smile. Good. Stick out your tongue. Good. Craniotomy is not a terribly painful operation. It's not like a chest surgery or an abdominal surgery. Can you lift this leg up? The next day you're walking on the ward after a craniotomy. Try to touch my hand here. There's just not much to hurt in the brain. That's the good thing. Today's a sunny day in New York city. [ MUSIC ] Today is a sunny day in New York City. Mmhm. 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