6 methods to boost focus

Just a quick email check, a phone call, a snack, a scroll through social media, a chat with a colleague – and suddenly the workday is over. Constant distractions and interruptions take a toll on our well-being, our focus, and even our IQ.

When attention spans shrink, so does the ability to solve problems and enjoy the present moment – both in everyday life and at work. As Johann Hari explains in his bestselling book “Stolen Focus” and in our interview, the reasons behind declining focus are varied. Risk factors include the constant flood of information in modern life, a lack of physical activity, and insufficient sleep. 

But how can this be addressed in the digital age? What steps can be taken to stay mentally sharp, focused, and productive? Spoiler alert: There’s no single, one-size-fits-all solution. Instead, it’s often the small, consistent steps that make the difference – helping to reduce distractions and gradually rebuild the ability to give full attention to one task at a time. The result: more efficiency and the capacity to approach challenges with creativity and innovation. 

1. Digital detox: enabling self-help

One of the main causes of losing focus is the constant distractions from phones and social media. Bestselling author Johann Hari advises turning off all distracting factors as consistently as possible. According to Hari, human willpower isn’t strong enough to fight against the algorithms of apps and digital platforms, so he recommends using tools and taking radical steps. In the so-called K-Safe, Hari locks his phone away for anywhere from 15 minutes up to two weeks. With the program “Freedom,” he blocks his internet access for as long as he wants to be able to concentrate for longer periods of time. But even small steps can have a big impact, like putting your phone on silent or airplane mode while working on a task. He also takes a six-month break from all social media activities each year, spread out over different time periods. To avoid giving in, he announces this on his accounts and has his girlfriend change the passwords during that time. 

2. Monotasking: less is more

The era of multitasking is over. Constant distractions and the permanent switching between tasks are damaging our ability to think deeply. This reduces both the efficiency and quality of our work. Scientifically, our brains are only capable of focusing on one thing at a time. That’s where monotasking comes in: We focus entirely on a single, clearly defined task before starting it. All distractions are minimized – by turning off notifications or working in a room without internet access or interruptions from colleagues. “Learn to say no and eliminate anything that’s not important,” says Timothy Ferriss, author of “The 4-Hour Workweek”. Even your workspace should be free of distractions. It also helps to plan fixed working hours – and stick to them strictly. Regular ‏(and scheduled) breaks help maintain focus and prevent burnout. David Allen, author of “Getting Things Done”, recommends completing open tasks to free your mind from mental clutter. Gretchen Rubin, author of the book “The Happiness Project”, suggests setting aside a weekly “Power Hour” to tackle the tasks that have been carried from one to-do list to the next for months or even years. 

3. Pomodoro Technique: the 25-minute trick

A specific form of monotasking is the Pomodoro Technique. This time management method was developed by Francesco Cirillo in the late 1980s and follows a set structure. The overall task is broken down into smaller sub-tasks, each completed within fixed time intervals. These so-called Pomodoro sessions last 25 minutes each. After every session, there’s a five-minute break to rest and recharge. After four Pomodoros – roughly two hours – a longer break of 15 to 30 minutes follows, allowing for deeper recovery before starting a new work cycle. During each session, distractions should be avoided entirely, and a timer is used to track time. Cirillo originally used a kitchen timer shaped like a tomato – hence the name of the technique. 

4. Physical exercise: fitness for the mind

Especially in office settings, many of us spend most of the day sitting. However, lack of physical movement has been proven to negatively affect cognitive performance and attention span. Standing desks and exercise balls can offer helpful variety. Stretching exercises and massages help release tension while standing or walking breaks every 30 minutes can boost focus – and some meetings can easily be turned into “walking meetings”. Simple exercises that require little space and no special equipment, like squats or standing on tiptoes, stimulate blood circulation. This improves the delivery of oxygen and nutrients to both muscles and the brain. “Breaks are just as important as the work itself”, says Tony Schwartz, author of “The Power of Full Engagement”. He also recommends working during times of peak energy to maximize focus. 

5. Recovery time: getting enough sleep

Getting too little sleep harms not only the body but also deprives the brain of the opportunity to process the day’s events. New experiences and insights become difficult to absorb. Performance and speed decline, and overall competence in tasks diminishes. The solution is simple: more sleep. The exact amount needed varies from person to person. To improve falling asleep, it helps to avoid eating and looking at screens for at least two hours beforehand. Rituals can also support relaxation and help forget the stress of the day. 

6. Creating a balance: nature and people

To prevent the demands of the digital world from becoming overwhelming, most experts – including Johann Hari – recommend deliberately creating strong counterbalances outside of work, primarily through nature and social connections. Experiences in nature have been proven to reduce stress, clear the mind, and boost creativity. Frequent long walks in green spaces are especially beneficial for calming the mind. Regular meetings with friends also hold great importance. Hari additionally emphasizes spending plenty of time with children. Their free play, without excessive rules, helps both him and the children improve their ability to concentrate.