Ready, Set, Focus!

Your parents having been nagging you about your messy room for weeks. They’ve even promised you can order pizza once it’s clean, so you’re super motivated. You start strong, but then you get distracted by your dog barking. Your dog reminds you of a funny TikTok you want to rewatch. That TikTok leads to a video about ice cream, which makes you realize you’re hungry. 

Next thing you know, you’re standing in front of the fridge, no closer to having a clean room and about to miss out on pizza night. Why can accomplishing a task seem so tough?

“Focus can be hard for everyone,” explains Mark Bertin. He’s a pediatrician who specializes in attention deficit hyperactivity disorder (ADHD). ADHD is a diagnosed condition that is different from ordinary distractibility (see “What Is ADHD?”, below). But even people who don’t have ADHD have problems paying attention from time to time. 

“It’s natural for our brains to get grabbed by exciting things,” Bertin says.

That doesn’t mean the situation is hopeless. In fact, there are a lot of ways you can help your brain stay focused on what’s important so that you can work your way down the things on your to-do list. 

We can’t promise that all those things will become instantly fascinating—some tasks will always feel like a chore (for example, your actual chores). But learning to focus can help you accomplish even unpleasant tasks efficiently. 

As a result, you’ll have much more time to spend doing the things you love—like enjoying a well-deserved pizza. 

Read on for some techniques for busting distractions and supercharging your focus.  

How to Focus: Find a morning routine.

Getting into a good morning routine can be super helpful for focusing first thing in the a.m. Start by giving your brain the fuel it needs by making sure you have a little protein for breakfast. Try some eggs or a bowl of oatmeal with nuts. No time for a hot breakfast? Grab a low-sugar protein bar or shake. Also consider adding in some light exercise, like a brisk walk around the block. Journaling for a few minutes or doing a crossword puzzle can also help wake up your brain. By the time you get to biology class, you’ll be warmed up and ready to go. 

How to Focus: Use the S.P.S. method.

Sometimes when there’s a big task you’ve been avoiding for a long time, getting started is the hardest part, says George Sachs. He’s a psychologist who works with teens. Sachs recommends a method he calls S.P.S., which stands for smallest possible step. “Start with one tiny thing, like picking up one sock off the floor. Your brain will think, ‘That was pretty easy. I can do a little more,’” he says. Once you get going, you’ll have momentum on your side, and your room will be spotless before you know it. 

How to Focus: Do one thing at a time. 

Though it might seem like a life hack to do a million tasks at once, it’s usually not an effective way to get things done. “The brain really can’t multitask,” Bertin says. “A lot of people think they’re good multitaskers, but they’re really just playing attention pinball.” In fact, it can take longer to achieve tasks when you multitask than when you do one thing at a time. Make a list of everything you need to do, then do them one by one, giving each your full attention.

How to Focus: Try batching.

It might seem like watching a TV show or listening to music will help you power through less-than-fun tasks. However, working like this can be a lose-lose situation. You don’t finish your tasks, and you also don’t enjoy the show or the music that’s distracting you from finishing your work. Instead of using music or TV to take your mind off a tedious task, Bertin suggests saving it as a reward for finishing your work. He calls this batching. You do all the boring things in one batch, so you can fully appreciate and enjoy your reward in one big batch of fun once you’re done.