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Episode 20 | Improve Your Focus at Work

by Niamh Moynihan on
Focus Productivity Time Management

Episode Summary 

Distractions are everywhere, and during the summer months, they seem to multiply with holidays, family, and social plans vying for our attention. As we transition into September and return to routine, this episode of The Better Workday Podcast is packed with practical tips to improve focus, manage distractions, and get through your to-do list with clarity and purpose.

 

Key Takeaways

Understanding Focus and Distractions

  • Focus is the ability to direct attention and energy toward specific tasks.
  • Distractions come in three main forms:
    • Digital distractions (emails, social media, notifications).
    • Physical distractions (office noise, interruptions at home).
    • Mental distractions (stress, multitasking, wandering thoughts).
  • Recognising your key distractions is the first step to managing them.

Short-Term Strategies to Stay Focused

  • Create a dedicated workspace: Associate a specific area with productivity and personalise it to inspire focus.
  • Set daily goals: Write down your top three priorities, using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound).
  • Time management techniques: Experiment with methods like the Pomodoro technique, deep work sessions, or shorter blocks like seven minutes to gradually build focus.
  • Minimise digital distractions: Audit and turn off non-essential notifications. Set designated times for emails and messages based on your job's needs.
  • Take breaks: Rest your mind to prevent fatigue and maintain focus. Even simple mindfulness techniques like “blowing out the candles” can help.

Long-Term Habits for Sustained Focus

  • Healthy lifestyle: Regular exercise, a balanced diet, and sufficient sleep are foundational for mental clarity.
  • Continuous learning: Engage in hobbies or new skills to refresh your mind and strengthen your focus.
  • Reflection: Take time to evaluate what’s working, what isn’t, and what changes you can make.

Practical Tips from the Episode:

  • Identify your biggest distraction type (digital, physical, or mental) and take action to minimise it.
  • Experiment with different time-blocking techniques to find what suits your tasks and energy levels.
  • Introduce a simple focus cue like lighting a candle or writing your goals to anchor your work sessions.
  • Incorporate small, manageable changes to your lifestyle, like staying hydrated or scheduling 15 minutes for reflection at the end of the week.

If you found this episode helpful, please share it with a colleague or friend who might benefit from it. Until next time, stay well and have a better workday.

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