7 tips to improve focus and productivity

1. Lay the groundwork

Maintaining focus begins with self-care, including proper sleep, hydration, and physical activity, Knight writes.

"You could try all the mental health hacks in the world, and you're not going to get anywhere if you're not sleeping well and not hydrating," says positive psychologist Zelana Montminy.

Establishing "focus rituals," such as using a designated workspace or following a consistent routine, signals to the brain that it's time to concentrate. Reducing distractions by turning off notifications and using app blockers also helps create an environment conducive to deep work.

2. Train your attention

According to Gloria Mark, chancellor's professor of informatics at the University of California, Irvine, attention is naturally goal-directed.

"If your goals are very clear, that's going to keep you focused," Mark said.

To reinforce focus, experts recommend writing down goals and keeping them in view. Visual reminders can help train the brain to prioritize essential tasks while filtering out distractions.

3. Manage your emotions

Emotional well-being directly impacts our focus, Mark notes. "People who feel more positive can actually focus better, do more, and be more creative," said Mark.

Visualizing your desired end-of-day feelings — whether calm, accomplished, or relaxed — can guide behavior and concentration. Experts advise setting emotional goals to foster balance and reduce stress. 

6. Practice active listening

Distraction isn't just a solo issue — it affects conversations, too.

"We've become accustomed to not being present with each other," Montminy said. "Shallow interactions have become the norm."

Engaging in active listening — maintaining eye contact, asking thoughtful questions, and avoiding multitasking — enhances both focus and interpersonal connections.

7. Take meaningful breaks

Rest is essential for cognitive recovery, Mark noted. "We tend to pack our days with tasks," Mark said. "We don't realize we have to build in time for when we're not working that will help us refuel."

However, scrolling through social media doesn't count as a true break. Instead, activities like stretching, meditating, or simply looking out a window can help reset mental energy and improve long-term concentration.

By recognizing the value of attention and making conscious choices about how to allocate it, people can strengthen focus and improve productivity in a world full of distractions.

"You have limited cognitive resources," Mark says. "They're very precious. How do you want to distribute them over the course of your day?"