As I’ve gotten older, one thing has become apparent to me.
It can be quite a struggle to focus for long periods.
Bear in mind I travel frequently to cities, work in two different time zones as a Vice President with ONE Championship and host my own podcast, Quite Franklin.
With such a hectic lifestyle, it’s normal to have momentary lapses in concentration and focus.
It’s not hard to see why as well.
We’re inundated with information and over saturated from consuming content every day.
In effect, we’ve become desensitized.
As a result, our capacities to hold attention have atrophied significantly.
Studies have even compared a human’s attention span to that of a goldfish.
If you look at Google search results, “how to focus better” has become a widely searched phrase.
People from all walks of life are now facing the same issue. We can’t focus for too long and we get easily distracted.
And in today’s world where the demands of work are constantly increasing, it has become an exhausting uphill battle to even pay attention anymore.
When you focus, do you imagine directing your concentration towards an object or task?
Just visualizing it starts to make one feel tired already.
Well, this might surprise you, but there are ways to focus better without feeling like you must maintain concentration all the time.
Slow down
I live a fast-paced life.
Oftentimes, I listen to voice recordings and audiobooks at 2x speed just to get more done in less time.
However, I am also deliberate in taking it slow on specific tasks, like my bible readings.
As a daredevil myself, I confessed to SEAL Robert O’Neill that only after thousands of skydives did I finally begin to see the beauty of the parachute and how it’s an amazing contraption.
If I can slow down in the fastest and most adrenaline-inducing activity, I’m sure you can too.
It’s ok to rush when work and deadlines come calling.
But remember to find tasks where you can take them slow and consciously choose to appreciate the little things.
This builds your ability to focus over time.
Don’t multitask
Work and life can pull us in many different directions at one time.
We’ve evolved into multitasking as it feels like the most natural way to be productive.
I’m guilty of multitasking, often out of necessity. Sometimes I’m in meetings while preparing my breakfast or doing the dishes.
Your focus is a finite resource. Spending it on too many things at one time leaves you with little to spare after.
Instead, try channeling the bulk of your focus or attention to one task.
I’ve started to direct more effort on specific tasks and enjoy checking them off.
Do it right, do it well and hone your focus in the process.
Flip that off switch
You can’t sustain focus forever.
During a recent conversation with Randy Couture, I likened myself to a cheetah.
Either I’m gunning it at 100miles per hour or you’ll find me chilling in a tree.
We all need a break. I try to split up my tasks into 45-minute blocks and laser focus on getting as much done. Then, I take a 10–15-minute break.
Experiment and find out what works for you.
Go for a walk or exercise or get some fresh air and sunshine.
Let your brain take in external stimuli from a different environment. Like the sound of traffic as you’re jogging or the clink of iron weights in your gym.
Having something else to pay attention to while taking a mental vacation can help loosen your mind.
So, when you jump back into work, you can adjust easily and focus better.
Learn to flip that off switch, you’ll thank me.
Build firewalls
No thanks to my strict nutrition, eating out can feel like a chore sometimes.
I can burn a hole into the menu just staring at all the food choices.
If you want to focus better, it starts with conserving your energy and focus.
Don’t allow unnecessary activities to sap your focus. Instead, use firewalls to insulate yourself.
I’m a regular patron at several diners. They know what I want and how I want my food.
This removes any decision fatigue, and I don’t even bother with the menu anymore unless it’s a special occasion.
Not only does this settle my nutrition, but I also have more energy left to focus on the things that matter.
Progressive Overload
Fitness junkies and bodybuilders will love this one.
Train your focus and attention as you would a muscle.
Do it gradually. Start 15 minutes on a dreaded task. Repeat the next day for 20 minutes.
Keep going and you’ll discover that your capacity to focus expands alongside it.