5 tips to stay focused—when life feels like one big distraction

Staying focused can feel like a losing battle. Between constant notifications, endless to-dos, and the general chaos of life, it’s easy to get pulled in a hundred different directions. 

But staying on track doesn’t have to be a struggle. With the right tools and habits, you can take back control of your attention. Here are five realistic and actionable tips to help you stay focused, even when distractions are everywhere.

Start your day with clear priorities

When you start the day without a plan, everything feels urgent. Instead, set aside a few minutes in the morning to choose your top three tasks—the ones that will make you feel accomplished at the end of the day. These don’t have to be life-changing goals, either. They can be as simple as finishing a work project, scheduling a doctor’s appointment, or taking 30 minutes for self-care. Writing these priorities down gives your day structure and helps you focus your energy on what matters most.

Use short bursts of focused work

If you’ve ever tried to focus for hours on end, you know how quickly your energy and attention fade. That’s why working in smaller bursts is so effective. Try the Pomodoro Method: work for 25 minutes, then take a 5-minute break. During those 25 minutes, fully commit—put your phone away, close unnecessary tabs, and focus on one task. Once the timer goes off, give yourself permission to rest. These short bursts make it easier to stay productive without feeling drained.

Create a workspace that helps you focus

Your environment has a big impact on your ability to concentrate. A cluttered desk or constant noise can make it harder to stay on task, while an organized and peaceful space can help you get in the zone. Start by clearing your workspace of unnecessary items and keeping only the essentials within reach. If noise is a problem, try noise-canceling headphones or play soft background music. (And, most importantly, keep your phone out of arm’s reach to resist the urge to check it.)

Strengthen your focus with mental exercises

Focus skills aren’t just something you “have”—it’s a skill you can improve with practice. Brain training games, like those on the Elevate app, are a fun and science-backed way to build mental stamina. These games target skills like attention, memory, and problem-solving, helping you strengthen your ability to concentrate over time. Another powerful tool? Mindfulness. Taking just 5 minutes a day to practice deep breathing or meditation can train your brain to stay present and resist distractions.

Take care of your brain and body

It’s hard to focus when you’re running on empty. Sleep, nutrition, and exercise are your foundation for staying sharp. Aim for 7-8 hours of sleep each night, and fuel your brain with foods like nuts, berries, and leafy greens. A quick walk or stretch during the day can also work wonders for resetting your mind. When your body feels good, your brain is better equipped to focus on the task at hand.

Focus is a habit, not a one-time fix

Improving your focus doesn’t happen overnight, but small, intentional changes can make a big difference. Start by setting clear priorities, working in short bursts, creating a supportive environment, training your brain, and taking care of your overall health.

Want a little extra help? Download the Elevate app to start building your focus with fun, effective brain games. Just a few minutes a day can help you take control of your attention—and your day.