Many people struggle to stay focused at work. One study shows that 60% of employees can’t go 30 minutes without getting distracted. They might get sidetracked by a conversation that runs long or texts and emails that pop up. All these distractions can pull people away from deep work. When they’re unable to focus on the task at hand, productivity drops and anxiety rises.

What can you do? Writer Javiera Navarro contributed a piece for The Muse blog that explains 10 actionable ways anyone can improve their attention span and lock in on their work. We share her guidance in this issue of PromoPro Daily.

1. Limit distractions. Set yourself up for success by turning off non-essential notifications on your devices. Navarro says you could also tidy up your workspace to minimize visual distractions.

2. Try the Pomodoro technique. Set a timer for 25 minutes. Work for this period and then take a five-minute break. This method helps you maintain focus while avoiding burnout, Navarro says.

3. Practice mindfulness. Just practicing deep breathing for 2 or 3 minutes a day can help you center your thoughts and improve your focus.

4. Block your time. Navarro recommends scheduling specific blocks of time for deep work, meetings and breaks. Stick to the plan to train your brain to focus during designated periods.

5. Optimize your environment. If your office has an open floor plan, you might benefit from noise-cancelling headphones. If you work from home, make sure your lighting and room temperature are how you like it.

6. Work on one thing at a time. Forget about multi-tasking. Instead, Navarro advises setting an intention for each work session and not switching tasks until you’re done.

7. Exercise routinely. If possible, try to get 30 minutes of exercise 5 times per week. This can help improve your cognitive functions, Navarro says.

8. Get enough sleep. According to the National Sleep Foundation, people who get less than 7 hours of sleep per night are more prone to cognitive impairments.

9. Practice meditation. Navarro likes apps like Headspace and Calm, but any meditation can help you train your brain to stay present. 

10. Learn something new. Learn to cook a new dish or play an instrument. Learning challenges your brain, Navarro says, and improves its ability to sustain attention over time.

    Whether you work remotely or alongside other promo pros, distractions abound. Don’t let them derail your day. Instead, cultivate a strong attention span by embracing the ideas above.

    Compiled by Audrey Sellers
    Source: Javiera Navarro is a contributor to The Muse blog.