How to Focus: 5 Research-Backed Secrets to Concentration

Having treated ADD since 1981, I began to see an upsurge in the mid-1990s in the number of people who complained of being chronically inattentive, disorganized, and overbooked. Many came to me wondering if they had ADD. While some did, most did not. Instead, they had what I called a severe case of modern life.

The world is not acting in our long-term benefit. Imagine you walk down the street and every store is trying to get your money right now; in your pocket you have a phone and every app wants to control your attention right now. Most of the entities in our lives really want us to make mistakes in their favor. So the world is making things very, very difficult.

People who do a lot of attention switching, they believe they can focus when they need to, but the reality is they have lost that ability. When you give them a task that requires focus, they perform worse than people that don’t spend a lot of time fragmenting their attention.

What research like Clifford Nass’s makes clear is that focus is actually a skill that has to be trained. You can’t just decide, “Now I’m going to go focus intensely for the next 3 hours on something.” If you haven’t actually built up your capability to do that, you’re going to have a very hard time. When you’re checking Facebook all the time on your phone outside of work, that has an impact on your ability to perform the next day when you arrive at the office.

The problem the research identifies with this work strategy is that when you switch from some Task A to another Task B, your attention doesn’t immediately follow—a residue of your attention remains stuck thinking about the original task.

When we have something on our minds that is important— especially a To Do item— we’re afraid we’ll forget it, so our brain rehearses it, tossing it around and around in circles in something that cognitive psychologists actually refer to as the rehearsal loop, a network of brain regions that ties together the frontal cortex just behind your eyeballs and the hippocampus in the center of your brain… The problem is that it works too well, keeping items in rehearsal until we attend to them. Writing them down gives both implicit and explicit permission to the rehearsal loop to let them go, to relax its neural circuits so that we can focus on something else.

…they could significantly reduce the effect’s impact by asking the subjects, soon after the interruption, to make a plan for how they would later complete the incomplete task. To quote the paper: “Committing to a specific plan for a goal may therefore not only facilitate attainment of the goal but may also free cognitive resources for other pursuits.”

Focus is a function, first and foremost, of limiting the number of options you give yourself for procrastinating… I think that focus is thought of as this magical ability. It’s not a magical ability. It’s put yourself in a padded room, with the problem that you need to work on, and shut the door. That’s it. The degree to which you can replicate that, and systematize it, is the extent to which you will have focus.

…top performers overwhelmingly worked for companies that gave their workers the most privacy, personal space, control over their physical environments, and freedom from interruption.

Habits emerge from the gradual learning of associations between an action and outcome, and the contexts that have been associated with them. Once the habit is formed, various elements from the context can serve as a cue to activate the behavior, independent of intention and absent of a particular goal… Very often, the conscious mind never gets engaged.

One way to exploit the hippocampus’s natural style of memory storage is to create different work spaces for the different kinds of work we do… If you’re working on two completely separate projects, dedicate one desk or table or section of the house for each. Just stepping into a different space hits the reset button on your brain and allows for more productive and creative thinking.

What he ended up doing was actually booking a round trip business class ticket to Tokyo and he just wrote the whole way there, had an espresso in the Tokyo airport, turned around, and wrote the whole way back. To him, sitting in that seat on the plane where there’s literally no other things to capture his attention. With no internet, with nowhere else he could go, it put him into such an intense mode of deep work that he ended up writing a whole draft of his book in that 36 hour window.

It might seem harmless to take a quick glance at your inbox every ten minutes or so. But that quick check introduces a new target for your attention. Even worse, by seeing messages that you cannot deal with at the moment (which is almost always the case), you’ll be forced to turn back to the primary task with a secondary task left unfinished. The state that almost every knowledge worker spends their day in is a terrible state if your goal is to actually focus with any intensity. I think it’s the equivalent of having a professional athlete who’s coming to most games hungover.

Take an A student used to scoring in the top 10 percent of virtually anything she does. One study showed that if she gets just under seven hours of sleep on weekdays, and about 40 minutes more on weekends, she will begin to score in the bottom 9 percent of non-sleep-deprived individuals.

Out of the 10 everyday activities, only sleep was rated as reliably more relevant to improving one’s violin performance than the grand mean, and 5 activities were rated reliably less relevant.

All of these things combine to change the way they score on clinical mood disorder scales, often tipping perfectly normal people over the edge into the clinically relevant zone, so that, if tested on that particular day, they could be classified as depressed or even as psychopaths.

“Five years of reporting on attention have confirmed some home truths,” Gallagher reports. “[Among them is the notion that] ‘the idle mind is the devil’s workshop’ when you lose focus, your mind tends to fix on what could be wrong with your life instead of what’s right.”

Your happiness is determined by how you allocate your attention. What you attend to drives your behavior and it determines your happiness. Attention is the glue that holds your life together… The scarcity of attentional resources means that you must consider how you can make and facilitate better decisions about what to pay attention to and in what ways. If you are not as happy as you could be, then you must be misallocating your attention… So changing behavior and enhancing happiness is as much about withdrawing attention from the negative as it is about attending to the positive.