How many times have you started a task only to be pulled away by an email or a phone call? Then you start another task only to get pulled away. After several hours, you have succeeded in responding to myriad other concerns, but your original task remains unfinished and now you’re exhausted.
You are not alone.
The ubiquity of modern technology has created a bit of a paradox. On the one hand, new tools enable previously unimaginable levels of communication and productivity. On the other hand, those same tools can create a constant sense of urgency and split focus. The result can be a feeling of treading water or running on a hamster wheel. The faster you go, the more the wheel spins. But you’re not actually getting anywhere except exhausted and stressed.
The constant barrage of stimuli coming at us each day triggers the brain to produce a hormone called cortisol. In small amounts, cortisol can help increase our focus and productivity. However, when produced over sustained periods and in greater quantities–as happens when our brains are overloaded with urgent stimuli–it interferes with learning and memory and can decrease immune function.
Maintaining focus on a task, or in a conversation, not only leads to greater productivity, it also enhances your executive presence and overall health. Research shows that staying focused, present and calm under pressure is a cornerstone of executive presence. While this list isn’t exhaustive, here are four simple Focus Tricks to help get you on the road to greater focus:
1. Get Moving: We all know that the guidelines recommend 30 minutes of exercise per day. But even 3 to 5 minutes of movement can made a difference and reduce your stress levels. Try doing 20 or 30 squats, 30 seconds of jumping jacks or even a quick walk around the office. It takes less than a minute and can make an immediate difference. In addition, walkabouts give you the chance to talk with your team, build rapport and boost productivity!
2. Breathe: When something stressful happens, it can literally take our breath away. We feel overwhelmed, panicked and maybe even powerless. We can start to hyper-ventilate, our blood pressure rises and the heart starts to pound. Simply taking 1 minute to breathe deeply can change your perspective. Try this technique used by Navy SEALS: inhale slowly for a count of six, hold your breath for a two count, then exhale for a count of six. Do that three times when feeling overwhelmed, and you will immediately regain focus and presence.
3. Listen to Music: There is an increasing body of research showing the link between certain types of music and enhanced focus or cognitive function. There is a great review of recent research here, but essentially some types of music soothe the part of your brain responsible for the ‘fight or flight’ response that generates excess cortisol. Baroque and classical music in particular have been shown to be highly effective in helping achieve greater focus. Some services have taken it a step further, using research to create carefully phased playlists and tracks. Focus@will is an example of this.
4. Split Up Your Day: It’s easy to get distracted when you’re sitting at a desk for three to four hours at a time. Try splitting your day up into chunks with each one lasting for a set period of time–anywhere from 25 minutes to an hour–and focus on one or at most two tasks per chunk. There are a myriad of time management techniques out there. One of the most well known is the Pomodoro Technique which recommends 25 minute work periods punctuated by five minute breaks.
In addition to the simple techniques above, there are several applications you can install on your computer to reduce online distractions and stay focused. Apps like RescueTime can help you determine what sites are distracting you the most while others like StayFocsd allow you limit the availability of certain sites for set periods of time.
While modern technology is great, we come with our most effective focus tools already built in. It’s remarkable that such simple techniques of movement, breath and music can help reclaim our minds and bring greater focus and increased presence.