With modern communications tools, interruptions have become an unavoidable part of the workday. How can you strengthen your attention and stay on track? Here are seven techniques to help you cut down on distractions and increase your focus.

Lay the groundwork. Prioritize sleep, hydration, and movement. Create focus rituals—signals that tell your brain it’s time to concentrate—like a dedicated workspace, a particular desk setup, or a consistent routine that primes you for deep work. And turn off notifications to reduce digital temptations.

Train your attention. Write down your tasks and keep them visible. Clear objectives help your brain stay anchored on what matters.

Direct your emotions. Picturing how you want to feel at the end of the day can guide your focus and help you move through the day with intention.

Interrupt autopilot. Cultivate self-awareness around your habits. When you catch yourself reaching for your phone, for example, pause and ask why. This shifts unconscious habits into conscious choices.

Tune into your energy. Track your energy patterns throughout the day to identify peak focus times. Tackle demanding tasks during these windows when you’re at your most productive.

Practice active listening. Stay present in conversations. Maintain eye contact and ask thoughtful questions to sharpen focus and deepen connections.

Replenish your attention. Take real breaks to refuel. Stretch, meditate, or simply look out the window for a few minutes. To truly reset, avoid screens.
This tip is adapted from “7 Habits to Stay Focused in a World Full of Distractions” by Rebecca Knight.
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