Why Can’t I Focus at Work? Practical Tips to Stay Productive

We live in a time when our attention is torn apart by a myriad of factors. And here we are: 79% of US workers report they can’t focus at work for even an hour. 

Are you surprised? No? Me neither. We all know how it feels to be unable to concentrate because of popups at the bottom of our screens, workplace stresses, or the urge to check the likes.

If only we could ignore attention problems and live happy lives. But we can’t. On the contrary, this is the main reason we experience a decrease in productivity, a mental blurriness, and a lack of energy. It would be unwise to overlook the focus depletion and hope we stay productive, motivated, and content.

Although we are all susceptible to attention problems, there are strategies we can employ to improve focus. But before we look into the practical steps, let’s explore the reasons that make us question ourselves: why can’t I focus at work?

Why Can’t I Focus at Work?

Many factors can eat away at your ability to concentrate. As Matthew Crawford wrote in the New York Times, “Attention is a resource -  a person has only so much of it”. We don’t have a bottomless well of attention power, but it is rather a scarce resource that slips between fingers if not protected from negative factors. 

What factor is your focus blocker?

Stress and burnout

A difficult conversation, grim news, or exhaustion puts a strain on your nervous system. Our brain is wired to detect danger, and it does see all these triggers as danger. As a response to a stressful experience, a sufficient amount of adrenaline is released in your bloodstream.

Once adrenaline is at play, there is no room for deep work and prolonged concentration. All we can do now is fight or flight, or, in other words, our body is in a survival mode ready either to confront or escape the danger. 

It is difficult to overcome stress in that we are repeatedly bombarded by stressful stimuli. 

Answer YES or NO to identify whether stress and burnout affect your concentration.

  1. Do you feel stressed at work?
  2. Do you often feel overwhelmed by your workload?
  3. Do you skip breaks during your working day?
  4. Is it difficult for you to separate work from your personal life?
  5. Do you feel exhausted even after a full night’s sleep?

Workplace distractions

Professor Alan Sroufe says that ”the surrounding context is the most important thing” and that the most detrimental distraction factor is “the amount of chaos in the environment”. Distracting triggers around us send various signals to our brains, making it almost impossible to immerse ourselves in the process. 

 Answer YES or NO to find out if workplace distractions are the biggest enemies of your attention.

  1. Do colleagues or conversations distract you at work?
  2. Do you check your phone or social media during working hours?
  3. Are there specific times when distractions are worse?
  4. Do you often have to switch tasks throughout the day?
  5. Is your work environment noisy or chaotic?

Lack of sleep or poor nutrition

Needless to say, physical health is fundamental to our happiness and productivity. It is also an immensely influential, yet little-noticed and underrated, aspect of a better focus. Examine your health habits to identify a potential reason why you can’t focus at work.

Answer YES or NO.

  1. Do you get less than five hours of sleep each night?
  2. Do you often feel tired or groggy during the day?
  3. Would you rate your diet as poor?
  4. Do you skip meals or eat irregularly?
  5. Do you often have caffeinated beverages?

Underlying conditions like ADHD or anxiety

ADHD is an insidious matter that, being unnoticed, may cause serious harm to the point of stalling career advancement and limiting professional growth. It is vital to notice signs of anxiety or ADHD symptoms to take in-time actions.

Answer YES or NO to identify whether there are any underlying conditions behind your attention problems.

  1. Have you ever been diagnosed with ADHD or another attention-related condition?
  2. Do you find it challenging to stay focused on one task?
  3. Do you often forget appointments or deadlines?
  4. Have you noticed attention difficulties in your personal life?
  5. Do you feel restless or fidgety while working?

Reflection

Which section has the most YES answers? 

Simply analyzing your results can be really helpful as it sheds light on your areas of improvement. Moreover, armed with a deeper understanding of yourself, you can adapt focus improvement strategies and make them more effective in your personal life situation. 

Speaking of strategies. Here are some of them.

Effective Strategies to Improve Focus at Work

Reflect on the following strategies and choose a few that work for you. 

Pomodoro technique 

This is an effective time-management technique that can do wonders if you struggle to focus at work. With Pomodoro, you maintain a perfect work-break-work pattern as the method follows a 25-minute of work followed by a 5-minute break. In such a way, you feel less overwhelmed by the workload as you break it into manageable chunks.

Prioritization methods

Sometimes you can’t focus on work because you have too much on your plate and can’t get your head around what to do first. Try organizing tasks with prioritization methods. Eisenhower Matrix is one of them. To put the method into practice, draw a large square, then divide the square into four equal quadrants. Now label the quadrants:

The Eisenhower Matrix, a productivity tool that helps improve focus at work by prioritizing tasks based on urgency and importance, making it easier to stay organized and avoid distractions.

Look at your to-do list and sort out your tasks into these four quadrants.  Now you have a clearer view of your next steps and what to focus on.

Inbox list

This is one of the steps in the Getting Things Done (GTD) method. You can use this tip, especially if the factors that distract you are not external but rather internal. Do you often get distracted by nagging thoughts that come to mind: a random book title or a brilliant idea? All those thoughts grab our attention, making it hard to concentrate.

What can we do? Make an inbox list, whether on paper or your phone. Jot down each idea that springs to mind without analyzing it Now, your focus doesn’t have to continually fight over inner distractions, as you don’t ruminate on emerging ideas - you simply write them down and get back to working.

Distraction-free workplace

Take a moment to look over your workplace to identify potential distractions, whether they come from noise in a high-traffic area or visual clutter on your desk. Make sure you have clear work hours and breaks during the day. Don’t forget to bring your water bottle and everything you need to the workplace to save yourself a bunch of trips throughout the office or house. 

Mindfulness and breathing exercises

Attention works much like a muscle - use it poorly, and it withers; work it well, and it grows. This is where mindfulness practices might come in handy, as they act as strength training sessions for your attention. Practice breathing techniques to train your focus and enhance your ability to concentrate on tasks.

What to Do When You Can’t Focus at Work

If you notice your mind has been somewhere else during a conversation or a working process, try these steps to regain focus:

  • Take a short break - stand up for a few minutes to reset your mind, and you will be significantly more focused when you sit back down;
  • Engage in physical movement - if you feel you can’t stay focused at work, do quick yoga poses or simply walk around to refill your water bottle;
  • Use productivity apps - some apps may cut your laptop or phone off the internet, while others pause notifications. Use the one that is right down your alley and helps you to stay on track.

When to Seek Professional Help

If you feel that it’s beyond you, try reaching out to a specialist. Don’t let the problem drag on, as a weakness in focusing can sabotage a career.

What kind of specialist can help with attention problems?

Therapist. A therapist can help people concentrate on emotional processing or underlying psychological issues behind focus depletion.

ADHD coach. If you’ve been given an ADHD diagnosis, or you suspect having one, try ADHD coaching. ADHD coach equips you with actionable techniques for focus improvement and day-to-day symptom management.

Career coach. Career coaches are not only helpful for advancing in your career or changing jobs, but they can also assist you with your specific challenges. If your attention is getting worse, you feel depleted, and it’s hard to focus at work, leverage a career coach's experience and professionalism.

The Miranna app. Once the Miranna app is downloaded, you tap into the knowledge of Miranna’s best coaches. Here you can get texting support through a built-in chat or book a video session with top coaches. Try these options to get highly relevant advice for improving your concentration.

Final Thoughts

In conclusion, high productivity boils down to the ability to focus for substantial periods. Despite a myriad of factors that drag us down, we can take our attention back and use it meaningfully.

I invite you to experiment with these strategies and explore the Miranna app for more in-depth work on your areas of improvement.

FAQ

Why am I having a hard time focusing at work?

Many factors can contribute to struggling to focus at work, including stress, workplace distractions, lack of sleep, poor nutrition, or even underlying conditions like ADHD or anxiety. As Matthew Crawford wrote, “Attention is a resource - a person has only so much of it.” If you can’t focus at work, it may be due to an overstimulating environment, mental fatigue, or burnout. Identifying the biggest focus blockers and implementing strategies like the Pomodoro technique or prioritization methods can help improve concentration.

Do I have ADHD if I can't focus at work?

Not necessarily. While having a hard time focusing at work can be a symptom of ADHD, other factors such as stress, workplace chaos, or poor sleep can also impact attention. ADHD can cause difficulties in staying focused on tasks, forgetting deadlines, and experiencing mental restlessness. If you consistently find it hard to focus on work, it may be beneficial to consult a professional to determine whether ADHD or another attention-related condition is affecting you.

What is the syndrome of not focusing?

The inability to concentrate at work is often linked to "attention depletion syndrome," which occurs when constant distractions, stress, and exhaustion make it difficult to focus. Factors like adrenaline spikes due to stress, chaotic environments, and digital interruptions can lead to focus problems. If you’re struggling to focus at work, you may benefit from techniques such as mindfulness, a distraction-free workspace, and better time management strategies.

Can ADHD focus on one thing at a time?

Yes, people with ADHD can focus deeply on tasks, a phenomenon called "hyperfocus." However, it can be difficult to control which tasks receive this intense focus. This often means that while someone with ADHD might struggle to focus at work, they may also get completely absorbed in certain activities, sometimes at the expense of other responsibilities. Managing ADHD-related focus challenges may involve structured time management techniques, productivity apps, and professional support like ADHD coaching.

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