How To Improve Your Focus and Get More 💩 Done

More and more I hear people talking about how they lack focus and they wish they had more of it. They say they feel overwhelmed and scatterbrained and they just can't ever seem to get caught up.

So first, let's talk about what focus is and then we will get into how to get more of it. According to Merriam-Webster, focus is directed attention. I like to think of Focus as an emotion that is created in our mind. Thoughts create emotions. So if you're not feeling focused it is because of something you are thinking that you may or may not even be aware of. Examples of this could be thoughts like "I just have so much to do I don't even know where to start" or " too much is going on right now " or "I'm so overwhelmed" those thoughts will never produce feelings of focus.

CREATING FOCUS

step 1: Become aware when you are lacking focus. Just notice when you are feeling distracted or scattered.

Step 2: Get curious about what sentences are running on default mode in your brain.

Step 3: Brainstorm what you could choose to think instead that would create an emotion of focus. Thoughts like "one thing at a time". Or "Right now this thing that I'm working on is the only thing that requires my attention. " AND when you notice your mind start to wander, just simply direct it back to the task at hand, making sure not to judge yourself for letting your mind wander, that is completely normal. It's what a completely normal, healthy human brain does.

STOP MULTITASKING

Yes there are moments when multitasking is necessary, but when you need to cultivate focus, multitasking is going to kill it. Think of focus as a resource that you have a finite supply of at any given moment. At any one time 25% of your focus could be going to your phone, 25% could be going to whatever activity your currently working on, 25% to your kids and 25% on whatever is on your mind (maybe something you are worrying about). How much faster and more efficiently do you think you could work if that thing that is important to you at the moment could get 100% of your attention. Think of yourself like a computer with a bunch of tabs open and different software running at the same time. Notice how much faster your computer runs when you have only one tab open at a time. But how do we give something 100% of our focus?

1. Eliminate distractions. Shut off the tv, music, and most importantly YOUR PHONE. If for whatever reason you can't shut off your phone because you're waiting on an important phone call or something, then at least shut off the notifications and Definitely DO NOT GET ON SOCIAL MEDIA.

2. Declutter Your Brain. Assign some time in the day to do a brain dump. I recommend doing this first thing in the morning. Get out a journal and a pen or pencil, set a timer for 5 minutes and go to town writing down everything and anything that is on your mind. During those 5 minutes don't take your pen off the paper, don't edit yourself, and please DON'T JUDGE YOURSELF. This practice is simply an act of decluttering the brain so you can free up some space in there to allow for more focus. Another great way to declutter your brain and make room for more focus and clarity is to work with a coach. Click here to book a free 30 minute mini session with me. If you've never been coached before, I encourage you to try something new. Coaching has made such a profound impact on my life, and I know it can for you, too, my friend.

3. Set timers so that you're not always looking at the clock which distracts and takes attention away from the thing you're working on. Using a timer will prevent you from constantly looking at the clock or worrying that you could get so immersed in what you're doing that you could be late for the next thing on the schedule.

4. Concept of B- work. I learned this concept of B- work from Brooke Castillo and it has literally changed my life in the way it has improved my focus and productivity. B- work is the idea of not being a perfectionist, doing work that is good enough to pass. This way of working will allow you to get so much more accomplished because you won't be wasting time overthinking, overanalyzing, and perfecting. It will just be good enough and go. What she teaches is that perfectionism is for scared people. With perfectionism, you have to get things just right because if not then you worry people might judge you or your work. But here's a news flash: people are going to judge you either way. So you might as well make the most of your time, and get the thing done because you will be so much happier when it's completed. This blog is B- work. I ask God to bless it with the intention that it helps at least one person and then I hit publish.

5. Give yourself a time limit. Remember when you were in school and you were only allowed so much time to finish a test? That got you laser focused, right? Because when the teacher said times up, that was it.

When you give yourself an hour to finish something, then you're not messing around. There's no stopping to have a snack, or to check your emails or your social media accounts, or responding to texts (that's right, it is very rare that there is a text that requires your immediate attention and response). No, you just get to work.

I know that when you apply even just one of these concepts it will help to improve your focus. Know that you have more control than you think. We have so many things demanding our attention these days, but ultimately the choice is yours. YOU get to decide what gets your attention. If this has helped you or you have any feedback I would love to hear from you. Feel free to reach out to me on IG @tanyavalentinecoaching . If you can think of someone who would really benefit from this information please share this post with them. If any of this sparks your interest and you want to learn more, simply enter your email address at the bottom of this page to subscribe to my list.

With so much love, respect, and admiration

Tanya