Better focus at work is something that most people would agree is a good thing. However, the brain isn’t designed to go from one boring task to another without some reprieve, and we are often too hard on ourselves. But of course, you can’t just break out Angry Birds in a meeting, so what can you do?
There are a few tried and tested methods that help you recenter and refocus while at work, from mindful breathing exercises to doodling while on a conference call!
Complete a Quick Puzzle
You don’t always have a lot of time at work, especially for engaging in something fun. However, a quick puzzle can engage the brain logically and creatively, pushing the two sides to work together. When this happens, you can focus much more efficiently and make better use of the boosted brain power. Something like a crossword, math riddle, or even a word jumble can get your gray matter in gear and help you achieve a better flow while getting through tasks.
Better Focus at Work with Mindful Breathing
A study into productivity drains found that 79% of workers get distracted while at work to the point that it affects performance. However, there is a breathing technique you can use to bring yourself back down and prevent the mind from wandering, so you can focus once more:
- Set a time for five minutes when you have a break or some practical downtime.
- Make sure you are comfortable and focus on the sensation of your breathing.
- Bring your mind back to breath when it wanders to control your attention and focus.
Learn to Ground Your Senses
We have five main senses that we rely on all the time. Sight, smell, touch, taste, and hearing are the five senses that take in the world around us. However, they can become overloaded and stressed to the point of decreased focus and productivity. However, there is a mini-game where you can try to ground your senses and bring your attention back to the moment. Think about 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.
Build a Memory Palace
The memory palace concept, designed by the ancient Greek poet Simonides of Ceos around 556 – 468 BCE, is a common technique that many people use for better recall of complex information. Over the long term, you can train your brain to become a memory powerhouse, which will help you maintain focus in any situation. To build a memory palace, map what you need to a specific space or associate it with an object so you instantly recall it when needed.
Better Focus at Work with Constraints
In a study of workers across all sectors, researchers found that most workers are genuinely productive for around 2.9 hours per day. Of course, there could be many reasons your productivity is plummeting, but brain games with constraints can help get you back on track.
Count backwards with a set increment
The brain works best when it is exercised, and focus is necessary for productivity. A good way to challenge your mind is to count backwards from 100 in increments of 7 instead of 1.
Test your math with Sudoku
Most people will turn to a word game because they are considered more fun. However, the constrained grid system in Sudoku forces you to solve math problems with some creative flair.
Online word games
Common word games such as crosswords have constraints because words are required to fit into grids and intersect with each other, often resulting in refitting and rearranging them.
Many brain training games come with constraints by their very nature, and the limitations can get more challenging as they progress. This forces your brain to act logically and creatively at the same time, with excellent results such as better memory and focus, especially over time.
Mastering the STOP Technique
Another common focus activity is the STOP technique. This is a popular method used by office workers and people with high-stress jobs to alleviate pressure when it starts to feel like too much. It only takes 30 seconds, but it can be pretty powerful. First, Stop what you are doing immediately. Then Take a breath while Observing your thoughts, then Proceed with the intention that is needed for the task ahead. It might sound simple, but really helps you refocus your mind.
Actively Reading Your Documents
Active reading is one of the most challenging methods to master, but it pays off massively when you do. Have you noticed that you can read entire pages of a document or even an entertaining book and come away remembering almost nothing from it? That’s because the mind begins to wander after a small amount of time. To actively read, set a five-minute timer and review what you have read in your mind. Doing so will help you retain smaller chunks of information.
Better Focus at Work with Call Doodling
It might be hard to believe, but doodling while on something like a conference call has been shown to improve information retention by as much as 29%. Doodling on a sketch pad while taking a call can help maintain the required focus and improve attention towards the call:
- Doodling engages the brain’s cognitive, kinesthetic, and visual centers at the same time.
- It can also prevent boredom while on a call, which in turn helps you focus more.
- You can also recall complex data by drawing symbols that represent the information.
Divergent Thinking with Alternate Uses
We all have everyday objects that we use daily, from a paperclip to a smartphone. One of the best ways to engage the brain and improve focus is to think divergently or outside of the box. As a small exercise each day, pick a random object from your surroundings and set a two-minute timer. In those two minutes, list as many possible uses for that object as you can. This stimulates the mental agility of your mind and helps form stronger neural pathways.
Summary
Completing a quick puzzle, such as a crossword, can engage the brain and help maintain better focus at work. You can also try games with constraints, such as Sudoku, and you can improve mental agility by listing as many alternate uses for a random object within two minutes.
