Top Ways To Increase Your Focus

We’ve all been there, you have a ton of work to do or you have a big presentation coming up and you just can’t get your mind to focus – it’s the worst right! If you find your mind wandering and you can’t seem to get yourself to focus on your task at hand, the below can help to increase your focus and attention quickly!


This is the number one, best natural way to boost your attention and focus. The more vigorous, the better, but even just a short walk can help to boost focus in the brain. If you know you will need to be extra focused one day, make a point to get a workout in that morning to get  blood flowing to the brain to boost attention and productivity..


Caffeine is one of the very best ways to boost concentration and focus in your brain. I recommend natural sources of caffeine, such as from coffee or tea. Even decaf has some caffeine so if you can’t tolerate a typical cup of coffee or tea then try decaf next time.

Caffeine’s peak effect happens between 30-60 minutes of consuming, so drink accordingly 😉

Power nap

If you didn’t get enough sleep the night before, a short nap that does not last longer than 25 minutes is perfect for re-charing your brain. Anything longer than this can put you into deeper stages of sleep which can make you feel more groggy when you wake up, so make sure to set an alarm on your phone!

Nap booster:

Increase the power of the nap by drinking a cup of coffee right before you take a nap. Coffee takes about 15 minutes to be absorbed and peak action of the caffeine happens within 30-60 minutes. The benefits of the nap plus the peak in caffeine will boost your focus and concentration to an even higher level.

Avoiding carbohydrates

Carbohydrate heavy meals can make you feel sleepy and lethargic – not what you want if you need to be focused! Cut down on the carbs for the day, and instead increase protein and fat and vegetables into your meals. These foods will keep you fuller longer and won’t cause dips in energy or focus as will carb heavy meals.


This definitely includes saying “no” to any treats that might find their way into your office. Just one bite of a donut or cupcake can cause a downward spiral for the day.


Practicing mindfulness with meditation is a great way to center yourself, and to set up your brain to be focused for your tasks for the day. Mindfulness makes you be in the present, and helps to calm your brain from thinking about the past or future events. When our mind is distracted, this causes us to not be able to focus.

Meditation does not have to be long to feel the benefits, even just 5 minutes can be beneficial.


Listening to music, especially lyric-free music, can help to get your mind focused on the task at hand. There is a reason athletes listen to music before games – it gets them focused and ready to dominate.

Main takeaways…

The above are some great ways to boost focus and attention for when you need it the most. If you find that the above work great for you, try incorporating them into your daily routine so that you can feel your best and work at your optimal level everyday 🙂

About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

Follow us on Instagram

You may also like...