Simple ways to boost your concentration at work

Step away from the phone

Our phones are the biggest distraction in all of our lives, right? It’s so easy to get lost in group chat, or scrolling on social media that you don’t realise how much time you are wasting. We’re championing the ‘out of sight, out of mind’ policy to keep our concentration levels high, put it on silent, in a drawer or face down on your desk. Whatever it is… can wait ‘til lunch.

Your emails can wait

Just like your phone pinging/flashing/vibrating every few minute, receiving emails is just as distracting. “But we can’t ignore work emails” we hear you say… yes you can. A study at Loughborough University found that the average UK office worker checks their email around 36 times an hour. That’s a lot of time wasting. There’s lots of thing you can do to stop pesky emails from disrupting your workflow, why not try disabling desktop notifications or turning off automatic downloads and see if your concentration levels improve.

Set reasonable + achievable goals

There’s nothing quite like a to-do list as long as your arm to demotivate you the minute you start work. Prioritise and break it down. By setting reasonable goals for the day it will be easier for you to track your progress and you’ll feel more accomplished after ticking them off. Even better, if you can allocate time for each goal you’ll be more likely to power through without wasting time.

Reclaim your lunch hour

We’re all guilty of eating at our desks and working right though our lunch hour but you really need a break to disconnect from what you’re doing and reset your mind. Make the most of breakout areas, local parks (when it’s warm) or go and meet a friend.

Another good way to boost your concentration is to go let off some steam at the gym during lunch. Studies show that a 30 minute workout can boost your concentration for the rest of the day, not to mention help you with your beach body goals… However we’re not all lucky enough to have our gym on our work-doorstep. Stretch your legs and get some fresh air into your lungs. Trust us, you’ll feel energised after stretching your legs and ready to power through the rest of the afternoon.

Cut the coffee

No, not entirely… we wouldn’t suggest such a thing. That late afternoon coffee when you’re working late? Forget it. You might think you need it at the time but who wants to be kept awake at night by caffeine? Not us! Which brings us to our next point…

Get some sleep

Here are some random facts about sleep and why you should get more of it.

(Facts via https://sleepfoundation.org)

1. “Man is the only mammal that willingly delays sleep.”- We’ve all been there, “just one more episode” later and we’re full of regret after setting your 6am alarm and realising you’ll only be sleeping for 5 hours tonight.

2. “In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep. Others can’t perform at their peak unless they’ve slept ten hours.” – Know what works for you, if you know you can’t function on any less than 8 hours, change your routine and watch to see your concentration levels change. Getting the right amount of sleep with keep you feeling energised and motivated.

3. “We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the post-lunch dip.”- Taking our advice on lunchtime exercise will keep you feeling energised, but you can also beat the post-lunch slump with a well-timed coffee. Make 2pm your last of the day to ensure you power through the day and aren’t left staring at the ceiling all night.