Having trouble getting or maintaining focus? You’re not alone. In today’s world, maintaining focus feels like trying to read a book in the middle of a wild circus.

The distraction epidemic

These days we are bombarded by distractions, it’s no wonder we are unable to focus.

Every device we own is designed to grab our attention. Social media feeds are engineered to be addictive. Email notifications demand immediate responses. Our phones buzz with messages from work, family, and friends. Even our physical environments are filled with visual and auditory distractions.

The result is a constant state of divided attention. We’re trying to work while checking our phones, responding to messages, and keeping an eye on multiple screens. It’s exhausting, and it’s killing our ability to do deep, meaningful work.

The multitasking myth

It has been thoroughly debunked that “multitasking” is something that we can do effectively, so what we need to do in order to achieve our goals is to focus and do one thing at a time.

Research shows that when we try to multitask, we’re actually switching rapidly between tasks, not doing them simultaneously. Each switch comes with a cognitive cost, it takes time to refocus and get back into the flow of what you were doing.

The truth is that our brains are designed for focused, sequential work. We do our best thinking when we can devote our full attention to one thing at a time. When we try to do multiple things at once, we do all of them poorly.

Creating a focus-friendly environment

There are several things we can try to help us be able to keep our focus. The key is to eliminate distractions and create an environment that supports deep work.

Disable or snooze notifications

If at all possible the best way to take back control of your attention is to disable most notifications. Allowing calls from your immediate family in case of emergency and not much more is an ideal way to maximize your focus.

Start with your phone:

• Turn off all social media notifications
• Disable email notifications
• Turn off news and weather alerts
• Keep only emergency calls and messages from family

For your computer:

• Close email and messaging apps when working
• Use Do Not Disturb mode during focus sessions
• Turn off desktop notifications
• Put your phone in another room

The goal is to create periods of uninterrupted focus. Even 30 minutes of deep work is more valuable than hours of distracted effort.

Keep your workspace organized

Having a cluttered desk distracts us and uses up cognitive energy, having a cluttered computer does the same. Spend some time to tidy it up and see how the order helps concentration.

Physical workspace:

• Clear your desk of unnecessary items
• Organize your tools and supplies
• Remove visual clutter from your workspace
• Create a dedicated space for focused work

Digital workspace:

• Organize your desktop and folders
• Close unnecessary browser tabs
• Use a clean, distraction-free text editor
• Organize your bookmarks and files

A clean workspace sends a signal to your brain that it’s time to focus. It reduces cognitive load and makes it easier to concentrate on the task at hand.

Pay attention to only one thing at a time

Many of us use multiple screens or widescreen monitors where you can place windows side by side, this is very useful as long as the windows that you have side by side are related to your current task. Try not to have IM, email or any other distracting apps visible at the same time as you’re working.

Use your screens intentionally:

• Keep only work-related windows open
• Close or minimize distracting applications
• Use full-screen mode for writing or coding
• Arrange windows to support your current task

The key is to eliminate visual distractions. Every open window, every notification, every icon is competing for your attention. The fewer things you can see, the easier it is to focus.

Manage physical interruptions

Make sure your working time is free from physical interruptions. If you don’t live by yourself, make sure that your family or housemates know when they shouldn’t interrupt you, and make sure you return the favor.

Set boundaries with others:

• Communicate your focus schedule
• Use visual signals (closed door, headphones)
• Establish “do not disturb” times
• Respect others’ focus time in return

Create physical barriers:

• Work in a separate room if possible
• Use noise-canceling headphones
• Put up a “focusing” sign
• Close your door during deep work sessions

Understanding your unique distractions

Be mindful of your own unique distractions, and try some experiments to see what works and helps you maintain focus for longer.

Everyone has different distraction triggers. Some people are distracted by noise, others by visual clutter. Some can’t focus when they’re hungry, others when they’re too comfortable.

Track your distractions:

• Notice what pulls your attention away
• Identify your most common interruption patterns
• Experiment with different solutions
• Keep a focus journal to track what works

Common distraction types:

• Digital distractions: Social media, email, notifications
• Physical distractions: Noise, movement, clutter
• Internal distractions: Hunger, fatigue, stress
• Environmental distractions: Temperature, lighting, comfort

The power of deep work

When you eliminate distractions and focus on one thing, you enter a state of deep work. This is where your best thinking happens, where you solve complex problems, and where you create your most valuable work.

Deep work has several characteristics:

• Complete absorption in the task
• Time seems to pass quickly
• High-quality output
• Sense of satisfaction and accomplishment

The key is to protect your deep work time. Treat it as sacred, non-negotiable time. Don’t let meetings, emails, or other people’s priorities interrupt it.

Practical focus techniques

Here are some specific techniques to help you maintain focus:

The Pomodoro Technique:

• Work for 25 minutes, then take a 5-minute break
• After 4 cycles, take a longer break
• Use a timer to enforce the schedule

Time blocking:

• Schedule specific times for focused work
• Block out distractions during these times
• Treat these blocks as appointments with yourself

The two-minute rule:

• If something will take less than 2 minutes, do it immediately
• If it will take longer, schedule it for later
• This prevents small tasks from accumulating and becoming overwhelming

Mindful transitions:

• Take a moment to mentally prepare before starting work
• Use a ritual to signal the start of focus time
• Allow time to decompress after deep work

The long-term perspective

“Life is long, if you know how to use it.” — Seneca

This quote reminds us that we have time to do meaningful work, but only if we use it wisely. Distractions steal our most precious resource, our attention and focus.

When you protect your focus, you’re investing in your future. You’re building the capacity to do deep, meaningful work. You’re developing the skills that will serve you for years to come.

Focus is a skill that can be developed. The more you practice eliminating distractions and concentrating on one thing, the easier it becomes. You’re literally rewiring your brain to be more focused.

The bottom line

Focus is not about willpower, it’s about environment design. You can’t rely on motivation to overcome constant distractions. You need to create an environment that supports focused work.

Start small. Pick one distraction to eliminate today. Turn off notifications for one app, or organize one part of your workspace. Notice how it feels to have one less thing competing for your attention.

Build the habit of focus. Make it a regular practice to eliminate distractions and work on one thing at a time. Over time, you’ll develop the ability to enter deep work more easily and maintain it for longer periods.

Remember: your attention is your most valuable resource. Protect it fiercely. The quality of your work, your relationships, and your life depends on how well you can focus on what matters most.

Start today. Pick up your phone right now and turn off notifications for one app. Notice how it feels to have one less distraction. Then build on that feeling, one distraction at a time.