Struggling To Focus? This Checklist Will Get You In The Zone

You know that feeling when your to-do list is about a mile long but you just can’t seem to get started? Or when you’ve got a work deadline looming but you’re too tired or uninspired to make meaningful progress? Whether procrastination is your middle name or you’re confounded by a recent lack of focus, no struggle is more frustrating than needing to be productive and feeling entirely boxed out of anything even mildly resembling a flow state. 

Fortunately, a few effective tools and strategies can get you into the zone, stat. The following expert-backed tips will help you shake off distractions and make moves when it really counts.

• ABOUT OUR EXPERTS: Katherine Maslen, N.D., is a naturopathic doctor, nutritionist, and founder of The Shift Clinic. Brittany Michels, R.D.N, L.D.N., C.P.T., is a registered dietitian, certified personal trainer, and a nutritionist for The Vitamin Shoppe. Kiki Ramsey, M.C.C., P.h.D, is a positive psychologist and CEO and founder of Positive Psychology Coaching and Diversity Institute. Janet Bayramyan, L.C.S.W., is a licensed clinical social worker and founder of Road to Wellness Therapy. Michael Louwers, M.D., is a physiatrist, pain management specialist, and associate medical director at Reset Medical and Wellness Center. 

1. Soak Up Some Sun

If you need to zoom in, get outside—especially if it’s sunny out. Exposure to sunlight increases the release of serotonin in the brain, which can support focus, mood, and energy, according to The Vitamin Shoppe nutritionist Brittany Michels, R.D.N, L.D.N., C.P.T.

Sunlight also helps wake up your body and mind by signaling to your brain that it’s time to wake up and crush the day, says Michels. “Going for an outdoor walk or drinking a big glass of water on your sunny porch would help you bust out two healthy morning habits at once, but even opening your blackout curtains and letting light flood the room while you lounge in bed will get those awakening signals going.” Consider these signals important precursors to zoning in on whatever task you have ahead.

Of course, the morning isn’t your only opportunity to soak up the sun’s productivity benefits. A midday walk to get some light on your face and prep for an afternoon or evening of work can also serve you well.

2. Create A Distraction-Free Environment 

Your environment plays a huge role in your ability to focus, says Kiki Ramsey, M.C.C., P.h.D, a positive psychologist and founder of Positive Psychology Coaching and Diversity Institute. “A cluttered desk can lead to a cluttered mind, so take a few minutes to tidy up your space and eliminate anything that might distract you,” she says. “Your brain is constantly processing stimuli from your surroundings, so when your environment is chaotic, your mind has to work harder to filter out distractions.”  

Put away your phone and anything in your surrounding space you don’t need, close unnecessary tabs on your computer, and eliminate anything noisy in the background (try noise-canceling headphones here if sounds you can’t control are pulling your focus away from the task at hand. The more organized your space is, the more mental energy becomes available for focusing solely on whatever you’re doing.

Read More: 6 Possible Culprits Behind Brain Fog

If you need some help feeling calm enough to get in the zone (after all, nothing can make you feel jumpy like an impending deadline!), you might keep a calming candle, essential oil diffuser, or peaceful art nearby, suggests Janet Bayramyan, L.C.S.W., a licensed clinical social worker and founder of Road to Wellness Therapy. 

Whenever possible, she also recommends working in areas with lots of natural light to reap the sun’s energizing benefits. 

3. Drink Matcha Or Green Tea 

Many people turn to coffee to enhance focus, but green tea or matcha can actually be a better alternative, says Katherine Maslen, N.D., a naturopathic doctor, nutritionist, and founder of The Shift Clinic. “Green tea contains about a third of the caffeine of a cup of coffee, so it can boost your energy without giving the adrenals too much of a jittery kick,” she explains. Green tea also contains l-theanine, which can help with focus and cognitive performance while calming the nervous system to ward off uneasiness, she adds. 

Some of green tea’s benefits may also stem from the polyphenol EGCG, which has been shown to improve learning and memory by working against oxidative stress, Maslen says. “When our brain is inflamed, it can lead to brain fog and mood issues, neither of which are beneficial for productivity,” she explains.

Even if you’re a devoted coffee drinker, give an organic matcha powder or green tea a try the next time you’re up against the wall on a pressing task (we like the plnt brand’s Organic Matcha Mushroom Powder). Just be mindful that both options still contain caffeine, so you want to avoid the beverages at least five hours before bed to protect your sleep. 

4. Consider The Pomodoro Technique 

“The Pomodoro Technique involves working in short bursts of 25 minutes, followed by a five-minute break, which keeps your mind fresh and helps avoid burnout while maintaining your productivity,” says Ramsey. By breaking big tasks down into manageable chunks, you avoid overwhelming your brain. The burst of work also trains your mind to concentrate intensely for short periods, which can improve your ability to focus over time, she adds.  

To implement the technique, set a timer for 25 minutes and do your best to work without distractions during that time. Once the timer goes off, Ramsey suggests taking a five-minute break to stretch, grab water, and move around. Repeat the cycle three to four times, then take a longer 15- to 30-minute break to reset.

5. Prioritize Your Tasks 

Feel overwhelmed just by looking at your to-do list? “Prioritize the top three tasks that will make the biggest impact on your goals,” says Ramsey. This simplifies your to-do list and prevents decision fatigue, which makes it easier for your brain to stay engaged, she says. Focusing on three key tasks also narrows your attention and minimizes overwhelm by giving you a clear starting point.

To stay clear and organized, create physical to-do lists or use a digital planner, suggests Michael Louwers, M.D., a physiatrist, pain management specialist, and associate medical director at Reset Medical and Wellness Center. These create visual reinforcement of what needs to get done first and allow you to chug away at one task at a time without stressing about the hundred other things you need to remember.

6. Use Box Breathing If Stress Rolls In

“Stress and anxiety can kill your focus, and one of my favorite techniques to calm your nervous system is box breathing,” says Ramsey. “This is a simple but powerful breathing exercise in which you inhale for four counts, hold your breath for four counts, exhale for four counts, and hold again for four counts.” The intention is to center your mind and bring you into the present moment, which is a must for focus.

If you’re about to dive into a task, Ramsey recommends first sitting down for two to three minutes for a few rounds of box breathing. “You can also use this technique anytime you feel overwhelmed or distracted to bring yourself back to the present moment because it reduces the fight-or-flight response and helps you focus more clearly,” she adds.

7. Enjoy Some Dark Chocolate 

If you need a little sweet treat to get you through the task you’re trudging through, know that the cacao and cocoa in dark chocolate may positively affect cognition, says Maslen. Studies suggest that eating dark chocolate containing at least 70 percent cacao can increase cerebral blood flow and neurotrophins (the proteins that regulate neurons in the peripheral central nervous system), both of which directly impact brain health and cognitive functions like memory and focus, she says.

Read More: The Best And Worst Foods To Eat When You’re Stressed

The next time you’re due for one of those five-minute breaks, mindfully enjoy a square or two of high-quality dark chocolate knowing it offers both a mood and focus boost.

8. Smarten Up on Supplements

When focus evades you, a couple of natural supplements may offer just the boost you need to get in the zone. Consider trying any of Michels’ go-to’s for a cognition pick-me-up:

• Ginseng: Ginseng is an adaptogenic herb that may improve memory and mental performance, as well as work against age-related cognitive decline, says Michels. Ginseng’s active compounds (called ginsenosides) act as central nervous system stimulants and possess neuroprotective properties, she says. 
• Bacopa Monnieri: Bacopa monnieri is an aquatic plant that contains bacoside compounds, which Michels says have been found to enhance cognitive function, memory, and focus. Just note that cognitive improvements are more significant after two to three months of consistent use, so consider making this a daily part of your routine for long-term focus perks, she notes.
• Lion’s Mane: Lion’s mane is a functional mushroom touted for its fast-acting memory, focus, nerve health, and mood support benefits, says Michels. Many of lion’s mane’s benefits can be attributed to its bioactive compounds, hericenones and erinacines, which support the production of nerve growth factor (a protein that helps regulate the growth and survival of neurons) in the brain, she says.

9. Stay In Motion

Any exercise that moderately elevates your heart rate is great for your brain—and thus for your focus, explains Michels. “Moderate-intensity exercise positively influences brain power by increasing growth factors in the brain and encouraging the growth of new connections between brain cells, including in the hippocampus, which is responsible for learning and memory,” she says. “It can also improve information processing, reasoning, and planning.”

Movement also helps release tension and restlessness, which can sabotage focus and productivity, says Bayramyan. 

A morning workout can help set the tone for the day, making it a good move if you know you need to hit a work or school task hard. Michels and Bayramyan also recommend moving for a few minutes every hour throughout the day, whether to go for a walk around the block, crush a short HIIT workout, or do a quick stint on your Peloton. “Getting up out of your chair for some movement can help discharge any stored or pent-up energy and regulate the nervous system,” says Bayramyan.