5 Ways to Focus Better

Author: Dr. Andrea Dinardo
10 months ago
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“We all have the same 24 hours in a day. The problem isn’t lack of time, it’s lack of focus.”

Put away the PHONE

Research shows the mere presence of a phone impairs intellect and reduces brain power. And if you can’t trust yourself to hit the switch, lock your phone in the trunk of your car and give a trusted friend the key until you are finished your task. No kidding! You’ll miss it for the first 20 minutes, then you’ll forget all about it. You’ll get twice as much work done in half the time.


Empty your mind of your to-do lists, worries, and what-ifs before you settle in to work or study. Write them down and put them in a “worry box” to be tended to once your project is complete. Repetitive thoughts running through your head could be your biggest distraction.


Do not sit or lie on your bed when you are reading or working on a project. Sit up straight in an office chair and keep the room temperature cool. This will help keep you alert and awake.


The physical act of preparing a space for work can be very calming. Clean your office. Organize your desk. Remove visual clutter. Make your space a welcoming, energizing, inspirational place to be. Add in vibrant colours, fresh notebooks, lightly-scented candles, and bright overhead lights. Your hard work deserves this level of respect.

REWARD yourself… eventually!

Delayed gratification can be an excellent tool for sustaining attention and motivation. Make a list of all the things that are distracting you and use them as rewards once all your work is done. Bonus: you’ll have a special treat to look forward to. Your success is worth the wait!

“You can’t do big things if you’re distracted by small things.”

Dr. Andrea Dinardo is a psychology professor, author, and speaker who is passionate about helping people live their best lives. Visit to learn more about her TEDx talk and psychology workshops. Disclaimer. This article is for informational purposes only and is not a substitute for professional advice, diagnosis, or treatment. 

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