To improve focus, choose one task, turn off message alerts and put your phone in another room. Work for a short period, then take a break to get up and walk around.
If the material is difficult, start by reading one section or even one sentence. Prioritise sleep, eat regular meals and make time for exercise.
Why is it difficult to focus?
Attention involves several interacting processes, including staying alert, selecting relevant information and controlling responses. Researchers describe distinct brain networks involved in these functions (Petersen and Posner, 2012). Sustained attention also fluctuates with factors such as fatigue, motivation and task demands (Huang, Li and Zhang, 2023).
Look for the pattern in your own work before choosing a technique:
| What happens | Possible contributor | A useful first change |
|---|---|---|
| You delay starting | The task is unclear or too large | Write the first action and the result you need |
| You keep checking your phone | Alerts, easy access or a checking habit | Silence alerts and put the phone out of reach |
| You read without understanding | Distraction, unfamiliar material or too much information at once | Read a smaller section, then explain it from memory |
| Your mind returns to other obligations | Unfinished tasks or worries | Write them down and decide when to address them |
| You become sleepy or make more mistakes | Insufficient sleep, fatigue or prolonged work | Take a break and review your sleep and workload |
| Concentration is difficult across daily life | Several factors may be involved | Discuss persistent or worsening problems with a health professional |
These patterns can overlap. Use them to choose a starting point rather than to diagnose the cause.
How to improve focus at work and while studying
1. Decide what you will finish
A task such as “work on the presentation” leaves several decisions unresolved. “Draft the opening three slides” gives you a clearer place to start and a way to judge progress.
Write down the intended result before opening your apps or notes. Then decide when and where you will begin. For example:
After the morning meeting, I will spend 20 minutes drafting the opening slides at my desk.
This is an implementation intention: a plan that links a situation to an action. A meta-analysis of 94 independent tests found that these plans improved goal achievement (Gollwitzer and Sheeran, 2006). That finding concerns following through on goals, rather than an increase in attention capacity.
For work involving several stages, leave a brief restart note when you stop: what you completed, which file you need and the next action. This makes it easier to resume without reviewing the whole project.
2. Reduce interruptions and unnecessary switching
Keep the materials for your current task available and close unrelated tabs. Several research sources can support one task; an inbox, shopping page and report usually involve competing tasks.
Switching away from unfinished work can leave attention attached to it. Experiments on this “attention residue” found poorer performance on the following task (Leroy, 2009).
Notifications are another avoidable interruption. In one experiment, receiving phone notifications disrupted attention even when participants did not interact with the phone (Stothart, Mitchum and Yehnert, 2015).
Before a work session:
- Silence non-essential alerts.
- Close the apps you tend to check automatically.
- Move the phone if seeing or reaching for it prompts checking.
- Tell colleagues when you will next be available, where your role allows it.
The evidence about a phone’s mere presence is less consistent. A meta-analysis found a negative effect on working memory, but no significant pooled effects on the other cognitive functions examined (Parry, 2024). Moving the device is a practical option to test, rather than a requirement for everyone.
3. Adjust work periods and breaks to the task
Use a timer if it helps you begin or prevents a session from stretching on after your concentration has faded. Ten minutes may be manageable when you are struggling to start. A familiar 25-minute Pomodoro block is another option. Neither duration is a scientifically established attention limit.
Extend the work period when you can maintain accuracy and useful output. Shorten it when you repeatedly lose your place or make avoidable errors. Schedule demanding work for the time of day when you are usually alert, as far as your responsibilities permit.
During a break, leave the task for a few minutes. You could walk, stretch or get a drink. A meta-analysis found that short breaks reduced fatigue and increased vigour, although the overall performance improvement was not statistically significant (Albulescu et al., 2022).
For drills you can repeat and track, see attention span exercises for adults.
4. Make studying active
If you keep rereading a paragraph, pause and check what you understand. Close the text and write its main point, answer a question about it or explain the process aloud. Then reopen it and correct any gaps.
Retrieval practice has stronger evidence for learning than simply spending longer looking at the same material. In experiments using science texts, students who practised retrieval performed better on later learning tests than those using elaborative study with concept maps (Karpicke and Blunt, 2011). This supports retention of the material being studied; it does not establish a general increase in attention span.
For a calculation or technical problem, work through an example and then attempt a similar one independently. If you cannot explain a step, resolve that gap before adding more material.
Our active recall guide covers ways to apply retrieval practice to flashcards, notes and practice questions.
5. Give competing tasks a written plan
Keep a small list beside your work. When an unrelated obligation comes to mind, record the next action and when you will deal with it: “Book the appointment after lunch” is more specific than “appointment”.
In experiments, making plans for unfinished goals reduced intrusive thoughts and interference with other tasks (Masicampo and Baumeister, 2011). A list is most useful when it gives you a credible plan to return to those obligations.
If worries keep returning despite a plan, stress may need attention alongside your work routine. The personal account in How to Find Focus With a Busy Mind describes some practical approaches and their limitations.
Daily habits that affect concentration
Get enough sleep
Sleep loss can impair attention even when you are motivated to work. A meta-analysis of short-term total sleep deprivation found substantial effects on lapses in simple attention, alongside effects on several other cognitive measures (Lim and Dinges, 2010).
The American Academy of Sleep Medicine and Sleep Research Society recommend that adults regularly get seven or more hours of sleep, with individual needs varying (Watson et al., 2015). Allow enough time for sleep and keep a reasonably consistent schedule. Persistent insomnia, breathing pauses during sleep or severe daytime sleepiness deserve medical advice.
Include regular movement
Exercise can have a modest effect on cognition. A meta-analysis found a small average benefit from a single exercise session, with results varying according to the exercise, timing and cognitive task (Chang et al., 2012).
A walk is a manageable way to add movement to a desk-based day. You can compare how accurately you work before and after movement without assuming that one exercise type is best for concentration.
Address stress and consider mindfulness
Stress can make it harder to hold information in mind or change approach when a task demands it. A meta-analysis found that acute stress impaired working memory and cognitive flexibility on average, with differences between outcomes and study conditions (Shields, Sazma and Yonelinas, 2016).
Identify what is creating the pressure. An unmanageable workload may require a discussion about priorities or deadlines. Persistent anxiety may require professional support. A productivity routine alone will not address every source of stress.
Mindfulness is one option for practising attention. A review of 111 randomised trials found benefits on some attention and working-memory measures, while other outcomes did not improve (Zainal and Newman, 2024).
You could begin with a few minutes of attending to comfortable breathing and returning when you notice a distraction. This is an introductory exercise; the results of longer mindfulness programmes cannot be assumed for a brief session.
Check caffeine timing and everyday needs
Caffeine can improve attention in the short term. A meta-analysis found small improvements in accuracy and reaction time, with the relationship between dose and performance differing across outcomes (Kløve and Petersen, 2025).
Consider whether caffeine leaves you comfortably alert, anxious or unable to sleep at your usual time. Avoid increasing the dose simply because concentration is poor. Our guide to coffee and focus discusses dose, timing and sleep in more detail.
Hunger, thirst and discomfort are also worth addressing before a long session. Regular meals and sufficient fluids support normal functioning. Supplements advertised for focus need to be assessed individually; seek qualified advice before using them to treat persistent symptoms.
Can brain training with dual n-back improve focus?
Dual n-back asks you to track two changing streams of information, usually visual positions and spoken letters. It exercises working-memory updating and requires sustained attention.
Our review of 80 n-back papers and research records found the clearest evidence for improvements on the trained task and some closely related memory tests. Eight studies met our main criteria for randomised trials with active controls; other papers contributed supporting evidence or background.
Some studies reported gains on running-span or digit-span tests, which measure aspects of short-term or working memory. One small study found faster responses after errors. These results suggest that benefits can extend beyond the exact training task, but they were selective and did not appear across every measure.
Whether these gains improve concentration at work, studying or everyday productivity remains uncertain. An immediate warm-up effect before focused work is also a hypothesis that needs direct testing.
If you enjoy dual n-back, use it as structured practice and assess any practical benefit against your work or study results.
When to seek help for concentration problems
Speak to a GP or another qualified health professional if concentration problems are persistent, worsening or affecting work, study or daily responsibilities. Sleep problems, mental-health conditions, medication effects and other health issues may need assessment.
If you are concerned about ADHD, describe the history and effect of the difficulties to a clinician. An assessment considers symptoms, impairment and alternative explanations; concentrating well on some activities does not settle the question. NICE guidance explains the assessment and management of ADHD.
Seek immediate medical help for sudden confusion. The NHS advice on sudden confusion explains why it needs urgent assessment.
References
- Petersen SE, Posner MI. The attention system of the human brain: 20 years after. Annual Review of Neuroscience. 2012;35:73–89.
- Huang H, Li R, Zhang J. A review of visual sustained attention: neural mechanisms and computational models. PeerJ. 2023;11:e15351.
- Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology. 2006;38:69–119.
- Leroy S. Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. Organizational Behavior and Human Decision Processes. 2009;109(2):168–181.
- Stothart C, Mitchum A, Yehnert C. The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance. 2015;41(4):893–897.
- Parry DA. Does the mere presence of a smartphone impact cognitive performance? A meta-analysis of the “brain drain effect”. Media Psychology. 2024;27(5):737–762.
- Albulescu P, Macsinga I, Rusu A, Sulea C, Bodnaru A, Tulbure BT. “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE. 2022;17(8):e0272460.
- Karpicke JD, Blunt JR. Retrieval practice produces more learning than elaborative studying with concept mapping. Science. 2011;331(6018):772–775.
- Masicampo EJ, Baumeister RF. Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology. 2011;101(4):667–683.
- Lim J, Dinges DF. A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin. 2010;136(3):375–389.
- Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus recommendation of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015;11(6):591–592.
- Chang YK, Labban JD, Gapin JI, Etnier JL. The effects of acute exercise on cognitive performance: a meta-analysis. Brain Research. 2012;1453:87–101.
- Shields GS, Sazma MA, Yonelinas AP. The effects of acute stress on core executive functions: a meta-analysis and comparison with cortisol. Neuroscience & Biobehavioral Reviews. 2016;68:651–668.
- Zainal NH, Newman MG. Mindfulness enhances cognitive functioning: a meta-analysis of 111 randomized controlled trials. Health Psychology Review. 2024;18(2):369–395. First published online in 2023.
- Kløve K, Petersen A. A systematic review and meta-analysis of the acute effect of caffeine on attention. Psychopharmacology. 2025;242:1909–1930.
- Mike-F. Does Dual N-Back Work? Benefits and Evidence from 80 Papers. NeuroLifts. 2026.
- National Institute for Health and Care Excellence. Attention deficit hyperactivity disorder: diagnosis and management. NICE guideline NG87.
- NHS. Sudden confusion (delirium).