The Collins dictionary states that if you focus on a particular topic or if your attention is focused on it, you concentrate on it and think about it, discuss it, or deal with it, rather than dealing with other topics.

Therefore, it is linked to prioritising, paying special attention to something, AND there is also a sense of ignoring what is not in focus, all those distractions, and learning to say NO.

How easy is it for you to deal with the below?

Hard to do in a world full of distractions?

🖥 Do you struggle focusing as soon as you turn your computer on, sucked into the depth of Internet – scrolling down, moving from one page to the next, soon forgetting what you were meant to see in the first place?

📲 Is your phone constantly beeping with notifications?

🙅🏽 Do people feel they can interrupt you at their leisure? Whatever the topic?

Hard to do in a world full of things to do?

👩🏽‍💻 At work: answering emails, attending another Zoom call, filling out another weekly report, etc.

🚸 At home: organising a virtual playdate for your children, doing the washing, making an appointment with the vet, cooking, cleaning and doing it all again the next day?

Hard to do when your head is full of thoughts?

Is your head constantly buzzing with thoughts?

✅ Sometimes super positive with lots of great ideas coming up – although you do feel that it is a dream and will never ‘in a million years’ manage to make it come true

🔵 Sometimes neutral linked to logistics: ‘Did I remember to order the kids’ snacks in my weekly online food shopping?’

❌ Other times with negative thoughts: ‘I wish I was better at this… How can I not manage to do this? Why do other people do it so much better than I do?’

You might be thinking you are doing great because you’re managing to do so much OR are you struggling to actually focus with everything going on?

It’s not that you have not got enough time to do everything you need to do, it’s that you feel the need to do too many things in the time you have.

The cost of not focusing is expensive

Now here is the deal – not only is it costing you but it’s costing the quality of what you are delivering, some examples:

  • Overwhelmed 🤯
  • Feeling of failure of not achieving 😥
  • Deliverable not as in depth as it could be
  • Waste of time as you take longer to readjust to what you were doing – researchers have found it takes up to 25 minutes to regain your focus after being distracted. ⏰

How can you be more focused?

Daily practice:

1- Practice every day this black dot exercise to help you focus:

  • On a white piece of paper, draw a black dot ●
  • Sit comfortably in front of a wall and stick the dot at eye level on the wall in front of you, make sure you will not be disturbed
  • Stare at the dot, only at the dot, excluding everything else in your visual field, you will need to blink a few times and be distracted many times too, that’s perfectly normal, keep going
  • You may only be able to do this for 1min on day 1 and it will be hard – it’s normal but as you practice, increase the duration and this simple exercise will allow you to develop a great deal of focus and discipline.

2- Meditate once a day. Headspace has a great pack called ‘Finding Focus’ – highly recommended.🧘🏽‍♀️

Just before ‘focus time’:

3- Set your intention on being focused, write it down on a piece of post it and put it in front of you. i.e. “Today I’m focussing on xyz and I manage to achieve xyz easily”. Sounds like a wish list, I know, but trust the process 😉

4- Eliminate every distraction:

  • Remove notifications on your phone from any social app (you can set to keep the most important ones don’t worry!)
  • Advise people around you that you do not wish to be disturbed unless it’s a critical emergency! Learn to say NO!
  • Keep your workspace clean of any distractions and tidy

5- Let’s get FOCUSED!! Get started using the Pomodoro Technique… It gets its name from a tomato-shaped timer that its creator, Francesco Cirillo, first used to combat procrastination. Since then this technique has helped millions of people be more productive and focused. 🎯 It is based on using a timer for 25mins, concentrating and creating, then taking a 5mins break – no matter how productive you were (I’m using it as I write this!🍅). If you want to know more, 🖥️ Watch this video or 📖 Read the book. If you enjoy working with some music, you can try listening to Focus Music from Headspace.

What will you gain from focusing?

Better Results:

In The One Thing, Gary Keller writes about the importance of focusing -as the title says- on THE ONE THING and explains that ‘extraordinary results are directly determined by how narrow you can make your focus’. The deeper you will go in a task the better the outcome.

If you take the Pareto law, the majority of what you want will come from a minority of what you do, so it’s probably best to focus your attention on THE priority.

Calmer you:

🙏🏻   Stress level reduced

✅ Decision making process easier

😃   Happier you at home and at work

💡   Unleashing your creativity

So how will you focus today? 💪🏼💃🏽 Drop me a comment below, I’d love to know!