We have all faced a tight deadline and a mind that refuses to cooperate and focus on what needs to be done. We are sure we are willing to get the job done, and there is probably an excellent motive for doing it on time. However, even though our willingness and motivation to carry out our tasks are high, the slightest stimulus can distract us and make it challenging to complete even the simplest task. Given that we live in the social media era, where the lightning-fast change of images and the relentless bombardment of information is so intense, the difficulty of focusing on anything is a concern for most of us. And what do we mean when we talk about difficulty in concentrating? The inability to focus on one thing while excluding irrelevant (to our thing) thoughts, sensations, feelings, and situations from our minds.

Why do we find it difficult to concentrate?

The answer to this question is not one and does not apply to each of us. The only certainty is that we should look for it in our daily habits. For example, multitasking is among the usual suspects of not being able to focus, as are excessive stress and lack (or poor quality) of sleep. According to the Sleep Foundation, when we don't get enough sleep, our brain neurons work overtime and don't have enough recovery time, so they show reduced performance in thinking and performing various tasks. The conditions of our environment - sounds, lighting, temperature, people, electronic devices, etc.- play a key part in our concentration ability. Fortunately, even small changes in our routine can be combined to improve our concentration by increasing our productivity and performance.

What are those changes?

Check below and find out how to feel more focused and productive.

1. Limit the distractions

Scientists have found that our brains are so prone to getting distracted that it only takes one glance at our mobile device to lose focus. That said, and given the decreasing attention span due to multiple online temptations, when you want to concentrate on something, make sure you take your phone out of sight and don't just set it on silent mode. Try keeping it in another room or store it in a drawer; somewhere out of reach. Similarly, don't use your social media accounts on your work browser since, this way, they are easy to access, and you will probably get distracted by the notifications on your computer. As for surrounding noises, identify which ones disturb you (for example, you may not be bothered by the constant buzz of a coffee machine, but you may be distracted by a colleague's speech) and protect yourself accordingly. Music is often the solution you are looking for, but you need to be careful about the genre because your favorite song may entice you to sing along, while a simple melody may give rhythm to your thoughts and make it easier for you to concentrate. Try a jazz music playlist that helps with concentration, and invest in good-quality headphones with noise cancelation that will keep you in your own world.

2. Practice mindfulness

Meditation techniques and other paths to mindfulness simultaneously lead to better concentration. In addition to relaxation and learning to manage stress, they train your mind to focus on what is happening in the present - not the past, not the future - and to observe it without getting caught up in emotions and events. Breathing will be your valuable assistant all the way. Just focus on this natural process that keeps you alive and notice how the air enters the body with the inhalation and exits with the exhalation to bring your attention back to what you have to do. If you don’t feel comfortable with meditation, start slow, around 5 minutes, and then increase the time gradually.

3. Sleep better

There are many things that sabotage your sleep, the main one being - what else?- your mobile phone. Wherever there's a mobile phone, there is also a computer, a TV, a tablet, or any other device on which you watch your favorite shows or movies before bed. Research shows that these devices emit blue light that passes through the retina and blocks the production of melatonin, a hormone that essentially puts the body into a sleep state. It is also very important to establish a specific sleep schedule and avoid exercises or other activities that fill you with energy. Journaling, good nutrition and proper hydration will contribute to improving your sleep quality and concentration.

4. Don't forget the breaks

Research shows that when our minds are constantly receiving stimuli from one source, they tend to ignore it. So the next time you're struggling to stay focused on something, take a short break to move around, drink some water, talk to someone and you'll come back to work with a breath of fresh air. This way, it will feel like you reboot your brain, and it suddenly starts functioning even more efficiently.

5. Make a list and set a timer

If, although you know the importance of breaks, you forget them, try the Pomodoro technique. It is a time management tool to improve our concentration and performance. You'll need a to-do list and a timer. For 25 minutes you will concentrate on a single task and then take a 5-minute break. Once the timer strikes, write down on your list 1 Pomodoro and what you've managed to complete. After your break, focus on your next task for 25 minutes and note your 2nd Pomodoro. After 4 Pomodoro you will need to take a longer break of 15-30 minutes. Remember that large tasks should be split into smaller Pomodoro, while smaller tasks should be grouped into 1 Pomodoro. Also, the 25-minute Pomodoro is indivisible and should be devoted exclusively to the task you have set and nothing else. There is an app for that, which you can explore here!

6. Back to nature

If you can take to the mountains, do it! But all it takes is a walk in the nearest park or a few hours with your plants to decompress, clear your mind and get back to what you're doing with a better mood and more focus. Scientific evidence shows that plants in office spaces increase productivity and make employees more engaged in their work. Maybe it’s time for an office reset and some green decor. You can find fantastic decor ideas with plants and pots, which you can gaze at when you feel like a quick escape to nature.

7. Don’t forget your workouts

You may be unbearably bored until you get into that Pilates reformer, but every time you work out, you'll notice that you have more energy and less stress for the rest of the day or the evening. Instead, when you don't exercise, your muscles -especially those in your neck and back- lose their flexibility and become stiff and rigid. The pain you may be feeling and the difficulty of settling into a position may be responsible for your loss of concentration. On the other hand, research shows that regular exercise boosts the production of dopamine, norepinephrine and serotonin, having a decisive effect on memory, alertness and concentration. And if you feel like trying something new, Calisthenics may be the solution to your workout struggles.