How to Stay Focused in a World Full of Distractions
By Dr. Mario G. Figlioli — MENTAL COACH & PERSONAL TRAINER
Why Is It So Difficult to Stay Focused?
Every day, we are bombarded with hundreds of distractions, both from the external world and from within ourselves. Social media notifications, emails, ads, and even our own thoughts can distract us continuously. According to some estimates, the average human processes around 103,000 words daily. This gives us an idea of just how challenging it is to maintain focus.
Humans are similar to dolphins — mammals that are inherently curious. Dolphins love to explore and interact, and we are no different. Distractions provide us with a source of pleasure because they involve the release of dopamine, the “feel-good” hormone. Think about it: every time we pick up our phone to check notifications, we are seeking that small dopamine rush.
Three Powerful Strategies to Improve Focus
So, how can we stay focused? Here are three simple strategies I personally apply that can make a significant difference in your daily routine.
1. Eliminate the Unnecessary
It may seem obvious, but it’s the foundation of everything: reduce distractions. If you need to focus on a specific task, remove everything that might distract you. Put your phone on airplane mode, close unnecessary browser tabs, and create a physical and mental space free from distractions. These simple but essential steps help the brain stay focused on what truly matters, avoiding unnecessary mental energy drains.
2. Stay Hydrated
Drinking water is essential for both our physical and mental well-being. The brain needs oxygen and glucose, and water plays a crucial role in transporting oxygen to brain cells. Proper hydration prevents fatigue and exhaustion, enhancing our ability to focus. I recommend drinking at least 1.5 to 2 liters of water a day. It’s incredible how even mild dehydration can negatively affect our mental performance.
3. Breathing Techniques for Better Focus
When I feel distracted, instead of picking up my phone, I focus on my breath. I practice a breathing technique that involves a deep inhalation for a few seconds, followed by a brief moment of holding my breath, and then a slow exhalation. This technique is particularly useful for activating the sympathetic nervous system, which increases alertness and readiness. Mindful breathing helps redirect our focus inward, mentally recharging us in just a few moments.
Physiologically, inhalation activates the sympathetic nervous system, stimulating attention and energy. Adding a brief breath-holding pause after inhaling enhances this effect, allowing us to be more present and vigilant. Conscious breathing is a powerful tool that’s always available, capable of reducing stress, improving concentration, and promoting a sense of calm.
Find Your Mental Balance
Staying focused is not easy, especially in a world full of constant stimuli. But with a clear strategy, it’s possible to make great improvements. Eliminating distractions, staying well-hydrated, and practicing breathing techniques are three simple yet effective actions that can help you stay focused and improve your overall well-being.
Remember that improving concentration requires practice and consistency. There are no magic solutions, but with small daily changes, you can make significant progress. Keep the curiosity of a dolphin, but learn to control it so as not to waste precious energy. Try applying these tips and let me know how it goes.
If you want to explore more techniques for managing focus and enhancing mental performance, keep following me on the blog. I’m here to help you reach your full potential!
A big hug,
Mario.
