--- title: How to Focus: 5 Research-Backed Secrets to Concentration description: Focus is a muscle that needs to be exercised. canonical: https://time.com/4166757/focus-concentration-secrets/ author: Eric Barker article:opinion: true article:content_tier: free article:published_time: 2016-01-06T05:01:10.000Z article:modified_time: 2026-08-04T07:49:24.864Z article:section: Ideas og:title: How to Focus: 5 Research-Backed Secrets to Concentration og:description: Focus is a muscle that needs to be exercised og:url: https://time.com/4166757/focus-concentration-secrets/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt9dba08b47d1f59a4/698877b1f887dc5d99e93ff4/business-man-relaxing-office.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 7947 og:image:height: 4470 og:image:alt: business-man-relaxing-office og:type: article twitter:card: summary_large_image twitter:title: How to Focus: 5 Research-Backed Secrets to Concentration twitter:description: Focus is a muscle that needs to be exercised twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt9dba08b47d1f59a4/698877b1f887dc5d99e93ff4/business-man-relaxing-office.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 video:duration: 00:50 video:published: 2016-02-02 section: ideas topics: personal mottos, life advice, creating memories, trusting instincts, making an impact, living in the moment, leadership, giving genre: interview, inspirational tones: inspirational, reflective, upbeat, personal emotions: inspiration (medium), warmth (medium), hope (low) sentiment: positive audience: professionals, women in leadership, general viewers interested in personal growth, business audiences people: Carolyn Everson organizations: Facebook, TIME transcript_source: publisher captions transcript_reviewed: not applicable ---  # How to Focus: 5 Research-Backed Secrets to Concentration > Sponsored content. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=e75bbe72-e8be-4bf2-9b72-84dcf506433f&cr=time-nl-network-2026q3-v1) ## Video: Some of The World's Most Powerful Women Share Their Personal Mottos [Watch (HLS stream): Some of The World's Most Powerful Women Share Their Personal Mottos](https://cdn.jwplayer.com/manifests/7O81EmSO.m3u8) (0:50)  _Published 2016-02-02_ Description, summary, key points, chapters, key quotes, questions and transcript, where present, were produced automatically from the video or its captions and were not reviewed. ## Summary Several powerful women share personal mottos in this short clip. Carolyn Everson, who works at Facebook and runs Global Marketing Solutions, offers her motto about making memories and mentions a fortune cookie fortune she has carried for decades. Other mottos include trusting one's instincts, bringing someone along on the journey, having an impact on others each week, and living in the moment. ## Key points - Carolyn Everson says she works at Facebook and runs Global Marketing Solutions. (00:07) - Everson's motto is that life is short, so one should create memories. (00:11) - Everson says she has carried a fortune cookie fortune around for decades. (00:14) - The fortune advises trusting your instincts, which Everson says are valid. (00:17) - Another speaker's motto is that you never know if you don't try. (00:20) - One speaker advises making sure each week you have had an impact on someone's life. (00:24) - A speaker's motto is to bring someone along for the ride and make the journey great for both. (00:30) - A speaker says it is not how much you have but how much you have to give, and to live in the moment since tomorrow is not guaranteed. (00:35) ## Chapters - [00:00 to 00:07] Opening music. Background music plays before the first speaker begins. - [00:07 to 00:20] Carolyn Everson's mottos and fortune. Everson introduces herself and shares her motto about creating memories and a fortune cookie fortune about trusting instincts. - [00:20 to 00:35] Mottos on trying and impact. Speakers share mottos about trying, making an impact on others, and bringing someone along on the journey. - [00:35 to 00:50] Living in the moment. A speaker shares a motto about giving and living in the moment, followed by closing music. ## Key quotes - [00:11] Carolyn Everson: "life is short, create memories." - [00:17] Carolyn Everson: "Trust your instincts, they are valid." - [00:20] unidentified speaker: "you never know if you don't try." - [00:35] unidentified speaker: "It's not how much you have, it's how much you have to give." - [00:42] unidentified speaker: "live in the moment because you don't know if there is going to be a tomorrow." ## Questions this video answers - What is Carolyn Everson's personal motto? [00:11] - Where does Carolyn Everson work and what does she run? [00:07] - What advice does the fortune cookie fortune give? [00:17] - What motto is shared about making an impact each week? [00:24] - Why does one speaker say to live in the moment? [00:42] by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jan 6, 2016 5:01 AM UTC  Siesta at the office Siesta at the office Getty Images by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jan 6, 2016 5:01 AM UTC A question a lot of us are struggling with these days is “how to focus.” Concentration seems hard. Why does everyone joke about having ADD? There’s a reason… Ed Hallowell, former professor at Harvard Medical School and bestselling author of [Driven to Distraction,](http://www.amazon.com/gp/product/B005GFII62/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B005GFII62&linkCode=as2&tag=spacforrent-20) says we have “culturally generated ADD.” Via [_CrazyBusy: Overstretched, Overbooked, and About to Snap! Strategies for Handling Your Fast- Paced Life_](http://www.amazon.com/gp/product/B000SEIB2C/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000SEIB2C&linkCode=as2&tag=spacforrent-20): --- > “” --- Conspiracy theorists rejoice! When I spoke to Duke professor Dan Ariely about this issue he confirmed that, yes, the world is working against you. [Here’s Dan](http://www.bakadesuyo.com/2014/10/how-to-be-efficient/): --- > “” --- Let’s fix this. Let’s learn how to get our attention span back and be able to focus on the things that matter. (Hopefully you’ll be able to focus long enough to read this whole post. C’mon, you can do it. I believe in you.) The first thing we need to look at answers the big question that’s on all our minds: _why does it seem to be so much harder to focus than it was in the past?_ Here’s the reason… ## 1) Focus Is a Muscle You bounce around between apps on your phone, email, TV and Facebook. We think those are just bad habits. But it’s a little more insidious than that. Citing the research of the late Clifford Nass (formerly of Stanford University), Georgetown professor [Cal Newport](http://www.bakadesuyo.com/2015/11/how-to-manage-your-time/) explains that too much unfocused time degrades your ability to concentrate when you need to. From my interview with Cal: --- > “” --- Most of us know [multitasking is bad](http://www.bakadesuyo.com/2013/02/checklist-smarter/) when you’re working. But it actually has longer term effects. If focused concentration is a good workout for your brain, bouncing around distractedly is being a mental couch potato. Here’s Cal: --- > “” --- Much like lifting weights at the gym, the more time you spend doing it, the stronger you’ll get. And if you haven’t been spending much time focusing, it can take a little while to get that skill back up to speed. (For more from Cal on how to best manage your time, click [here](http://www.bakadesuyo.com/2015/11/how-to-manage-your-time/).) So to be more focused you need to spend more time focusing. But what’s the first step to getting down to business? **_Eric Barker:_** [_How To Get People To Like You: 7 Ways From An FBI Behavior Expert_](http://www.bakadesuyo.com/2014/10/how-to-get-people-to-like-you/) ## 2) Clear Your Head You want to focus but you’re worried about the 900 other things you have to do. That’s a problem. Unresolved issues in your life don’t just distract you; research shows they actually [make you stupider](http://www.bakadesuyo.com/2011/07/does-leaving-things-unfinished-make-you-stupi/). What’s going on here? Citing a study amusingly titled “Why Is It So Hard to Do My Work?”, Cal refers to the problem as “attention residue.” When you are still thinking about other stuff it reduces the amount of mental firepower you have to devote to the task at hand. From [_Deep Work: Rules for Focused Success in a Distracted World_](http://www.amazon.com/gp/product/B00X47ZVXM/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00X47ZVXM&linkCode=as2&tag=spacforrent-20&linkId=ZQ5WCSSMJVXOFBGL): --- > “” --- The solution is to get the worries out of your head. [Write them down](http://www.bakadesuyo.com/2011/04/how-to-quickly-and-easily-reduce-worry-and-in/). Why does this work? Neuroscientist Daniel J. Levitin explains that writing things down deactivates “rehearsal loops” in your brain. Via [_The Organized Mind: Thinking Straight in the Age of Information Overload_](http://www.amazon.com/gp/product/052595418X/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=052595418X&linkCode=as2&tag=spacforrent-20&linkId=6FOS5IKGFBXIKLEW): --- > “” --- Okay, so you should write down your concerns. What else should you write down? [A plan](http://www.bakadesuyo.com/2012/01/how-can-you-stop-worrying-about-that-stuff-yo/) for how you’ll take care of them. From [_Deep Work: Rules for Focused Success in a Distracted World_](http://www.amazon.com/gp/product/B00X47ZVXM/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00X47ZVXM&linkCode=as2&tag=spacforrent-20&linkId=ZQ5WCSSMJVXOFBGL): --- > “” --- (For more on how to reduce worry, anxiety and heartache, click [here](http://www.bakadesuyo.com/2014/11/how-to-deal-with-anxiety/).) The next step has nothing to do with you personally or your brain. It’s all about real estate… ## 3) Location, Location, Location A number of experts I’ve spoken to all agree that the biggest part of focus is merely removing distractions. Productivity guru and author of [_The 4-Hour Workweek_](http://www.amazon.com/gp/product/B002WE46UW/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B002WE46UW&linkCode=as2&tag=spacforrent-20&linkId=EBJJXUY3B2QTGEVD), Tim Ferriss explains: --- > “” --- What does research show the most productive computer programmers have in common? They had employers who created an environment free from distraction. Via [_Quiet: The Power of Introverts in a World That Can’t Stop Talking_](http://www.amazon.com/gp/product/0307352145/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0307352145&linkCode=as2&tag=spacforrent-20): --- > “” --- One of the most powerful ways to change your behavior, [proven in zillions of studies](http://www.bakadesuyo.com/2012/04/whats-the-most-effective-way-to-change-you-be/), is merely picking the right environment. [Willpower](http://www.bakadesuyo.com/2014/07/willpower/) is great but it’s not the best solution. When I spoke to Cornell professor [Brian Wansink](http://www.bakadesuyo.com/2014/12/how-to-eat-healthy/) about using willpower instead of context his answer was simple: _it’s too hard._ Have a spot where you’re usually productive? Go there. Wendy Wood, a professor at USC explains how your environment activates habits — without your conscious mind even noticing. Via [_Habit: The 95% of Behavior Marketers Ignore_](http://www.amazon.com/gp/product/B004LB5J14/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004LB5J14&linkCode=as2&tag=spacforrent-20): --- > “” --- Again, there’s solid neuroscience behind this. You want to associate focused work with a particular place and then go to that place and _crank_. Via [The Organized Mind: Thinking Straight in the Age of Information Overload](http://www.amazon.com/gp/product/052595418X/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=052595418X&linkCode=as2&tag=spacforrent-20&linkId=6FOS5IKGFBXIKLEW): --- > “” --- Cal Newport tells a great story of how extreme you can go with this idea. Peter Shankman had a very tight deadline he needed to make to get a book finished. He knew he always worked undistracted on planes. So what did he do? Here’s Cal: --- > “” --- (To learn what the most productive people do every day, click [here](http://www.bakadesuyo.com/2014/06/most-productive-people/).) No, you don’t need to fly to Tokyo and back. But aligned with a good location is a particular attitude you need to have that’s very rare these days… **_Eric Barker:_**[_New Neuroscience Reveals 4 Rituals That Will Make You Happy_](http://www.bakadesuyo.com/2015/09/make-you-happy-2/) ## 4) Stop Being “Reactive” Turn smartphone notifications off. Your computer should not be chiming when you get a new email. You need to stop being in a mode where you are _reacting_ to things. Everything must start and end with your decisions. It’s the attention residue problem again. Any time you are reacting to new stimuli it pulls you out of focus. And then that can linger in your head, draining your ability to concentrate on what’s important. Here’s Cal: --- > “” --- (To learn what the most organized people do every day, click [here](http://www.bakadesuyo.com/2014/08/most-organized-people/).) So maybe you try all this and you still can’t focus today. It might not be due to anything going on right now. It might all be the result of what you didn’t do last night… ## 5) Get Your Sleep What’s one of the main reasons you spend so much time aimlessly surfing the internet? Studies say it’s [lack of sleep](http://www.bakadesuyo.com/2012/03/how-can-you-stop-wasting-so-much-time-on-the/). Not getting enough shut-eye reduces willpower and depletes the self-control you need to avoid bad habits like watching cat videos. And if you’ve missed sleep, you’ve reduced your intelligence. Via [_Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School_](http://www.amazon.com/gp/product/0979777704/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=217145&creative=399349&creativeASIN=0979777704): --- > “” --- Thanks to Malcolm Gladwell, everyone has heard of Anders K. Ericsson’s [“10,000 hours” of deliberate practice study](http://graphics8.nytimes.com/images/blogs/freakonomics/pdf/DeliberatePractice%28PsychologicalReview%29.pdf). But there was something else besides time practicing that contributed to the skill of those experts: getting a lot of sleep. --- > “” --- In fact, some people’s emotions are so disturbed after a night of sleep deprivation that they could be classified as _psychopaths_. Via [_The Secret World of Sleep: The Surprising Science of the Mind at Rest_](http://www.amazon.com/gp/product/B00E2PZTG4/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00E2PZTG4&linkCode=as2&tag=spacforrent-20): --- > “” --- (To learn how to get a great night’s sleep, click [here](http://www.bakadesuyo.com/2015/06/get-better-sleep/).) Okay, we’ve learned a lot. Let’s round it up and get the skinny on the most important reason why focusing is so important… ## Sum Up Here’s how to focus: * **Focus is a muscle**: The more time you spend focusing, the better at it you will get. Don’t give up. * **Clear your head**: Got concerns? Write them down. Make a plan for how to conquer them. Then get to work. * **Location, location, location**: Go where you know you’ll get stuff done where there are no distractions. * **Stop being reactive**: Turn phone notifications off. No interruptions. It all starts and ends with you. * **Get your sleep**: Or you’ll be dumb and impulsive. More sleep means better performance across the board. Yeah, if you are really focused you’ll perform better at work. Duh. But what’s an even more important reason to build up that focus muscle? You’ll be happier. From [_Deep Work: Rules for Focused Success in a Distracted World_](http://www.amazon.com/gp/product/B00X47ZVXM/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00X47ZVXM&linkCode=as2&tag=spacforrent-20&linkId=ZQ5WCSSMJVXOFBGL): --- > “” --- Paul Dolan teaches at the London School of Economics and was a visiting scholar at Princeton where he worked with Nobel-Prize winner Daniel Kahneman. He explains the importance of attention in his book, [_Happiness by Design: Change What You Do, Not How You Think_](http://www.amazon.com/gp/product/B00FX7R7E2/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00FX7R7E2&linkCode=as2&tag=spacforrent-20&linkId=4GLB3HIFISMFUWS4): --- > “” --- You create your world with what you pay attention to. There are a million things happening right now: some good, some bad. Focus on the bad and life’s not going to seem so hot. Focus on the good and whaddya know — the world’s suddenly a much better place. **_Eric Barker:_** [_New_](http://www.bakadesuyo.com/2014/09/be-more-successful/)[ _Harvard Research Reveals A Fun Way To Be More Successful_](http://www.bakadesuyo.com/2014/09/be-more-successful/) **Join over 235,000 readers. Get a free weekly update via email** [**here**](http://eepurl.com/o6uAD)**.** **_This piece originally appeared on_** [**_Barking Up the Wrong Tree_**](http://www.bakadesuyo.com/2015/12/how-to-focus/)**_._** ## Transcript [00:00] [ MUSIC ] [00:07] I am Carolyn Everson. I work at Facebook and I run [00:11] Global Marketing Solutions. And my motto is, life is [00:14] short, create memories. I have a fortune cookie [00:17] fortune. Which I've carried around for decades. Trust [00:20] your instincts, they are valid. My motto is, you never [00:24] know if you don't try. At the end of each week, make [00:27] sure you've had an impact on someone's life. My motto [00:30] is, bring someone along for the ride With you and [00:33] make sure it's a great journey for both of you. >. [00:35] There's only now. It's not how much you have, it's how [00:39] much you have to give. My personal motto is live in the [00:42] moment because you don't know if there is going to be [00:44] a tomorrow. 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