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Health and Fitness News

Need to Focus?

Try these eight ways to improve your concentration skills.

You’ve got a lot to do and not much time to get it done. There’s a looming project to finish at work and so many distractions. Homework, papers, and tests are due and you’re super stressed. No matter which of these scenarios you’re in, you need help with the same thing—focus. The ability to concentrate on the task at hand helps ensure you do your best work in the least amount of time.

So what can you do to improve your concentration? From making a plan to getting enough sleep, here are eight things you can do to stay focused when it matters most.

Set Priorities

What is most important to accomplish at this moment? Make a list with the most pressing task first and things that can wait last. Whatever is number one on the list is what you work on first. Get that job done, cross it off, and move on to the next. Doing so will keep you from being distracted by things further down the list.

Limit Distractions

How often are you working efficiently only to have your phone ring or a coworker stop by your desk to chat? A key to concentration is limiting distractions. You may live in a house full of people or work in a cubicle surrounded by noise, but there are still things you can do to cut back on distraction. Silence the ringer on your phone, set apps to curb Internet usage, and turn off the television.

Find an Ideal Environment

You may work best when it’s quiet or maybe a certain genre of music helps you focus. Some people focus best in solitude, others like a little background noise. Whatever environment helps you focus, get there. And keep in mind it’s best to consistently work in the same place as new locations offer new distractions.


Clutter can be a big distractor. When your desk is covered in books, half-filled coffee mugs, trash, and papers, it’s no wonder you can’t focus on the task at hand. Plan to de-clutter before beginning a new project. That way you’re not focusing on cleaning while you should be working.

Get Enough Sleep

The amount of sleep you get each night directly affects your ability to concentrate the day after. A lack of delta sleep (the stage of deepest sleep that’s most refreshing and restorative for your cognitive function) can easily lead to trouble focusing. Aim to get an uninterrupted seven to nine hours of sleep each night, but especially before a big day.

Start the Day with Exercise

Are you in the habit of starting your day with multiple cups of coffee? You may want to swap a few of those cups for a cardio workout. Exercise stimulates your brain to sharpen focus, improve attention span, and release chemicals that improve learning and memory. Walking, jogging, cycling, and swimming are great options.

Drink More Water

Studies show that even mild dehydration affects your ability to concentrate. In fact, a lack of focus can be the first warning sign of dehydration. Keep a water bottle with you during the day to sip on whether you feel thirsty or not, and drink water or unsweetened tea at meals.

Eat the Right Foods

Your brain is affected by the foods you eat. Filling up on white sugar, refined carbs, chemical additives, and unhealthy fats deprive the brain of essential nutrients. A few of the best foods known to improve concentration include dark chocolate, avocados, leafy greens, fatty fish, blueberries, nuts, and green tea.

About Training with Mr. America
About my programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, my individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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