How to Focus on One Thing at a Time

Last week I was making a fresh coffee between meetings and said to myself, “I would like to go on a run after work.” I proceeded to pick up my phone to see what the temperature was outside. As soon as my phone recognized my face and opened, a text notification appeared from my Marketing Director Danielle. I had been waiting to hear from her so texted back then set down my phone. Wait a minute – what was I going to do? Oh yes…check the forecast.

Has this ever happened to you? You start doing something, get distracted, and then do something else. Do you begin an important project, find yourself thinking about another task you need to do, and before you know it you are working on something else completely?

I know I have been guilty of this. Just in doing the research for this blog, I found myself having fifteen screens open at once and then going down an internet rabbit hole to an interesting article that had nothing to do with my writing.

My computer popped up an E-bike I had searched the day before, and before I knew it, I am reading about the varied brands and pros and cons of electric bikes… 🤦‍♀️

If you want to have a better quality of life, as well as accomplish more in less time, learn how to slow down, simplify, and focus. You can’t do everything at once, so focus on one thing at a time.

Keep reading to understand why you get distracted and what you can do about it.

The Reason Your Mind Wanders

As you undoubtedly know, staying attentive to the task at hand is easier said than done.

If you are concerned about your trouble paying attention and find your mind wandering a lot, you are not alone. Mind-wandering is a natural part of how your brain works, and studies on the brain show your thoughts wonder about half of the time.

Neuroscientist Amishi P. Jha, PhD, and author of Peak Mind found in her research on professionals from various occupations – soldiers, firefighters, executives, and athletes - that it is impossible to pay attention without getting distracted.

In study after study there were zero circumstances in which participants maintained their focus 100 percent of the time. In her words, “You cannot simply decide to pay attention better.”

Instead, you need to train your brain to work differently.

Give Up Trying to Multitask

Multi-tasking is the attempt to simultaneously do as many things as possible, thinking it will help you check off the tasks on your list faster.

Sadly, multi-tasking does not exist. Instead, when you try to do two things at once your brain is split tasking. It chooses which information to process, and your brain will switch from one to the other.

“Multi-tasking is driving home and wondering who drove,” says productivity consultant, David Allen.

You may feel more productive in the moment, but you’re really losing productivity. Studies show that when our brain is constantly bouncing back and forth between tasks – you lose productivity and become less efficient.

Learn How to Focus on One Thing Despite Distractions

Throughout your day, focus on each task and one thing at a time. This can be difficult to do when competing priorities make you feel like you must do it all at once—but it is possible!

If you keep your attention on what you are doing in the moment instead of worrying about the future, or past, or other tasks not related to what you are working on right now, you will train your mind how to be focused and present.

Here are five strategies to help you do just one thing at a time:

1. Put everything else away before you work on a project.

This seems obvious, but how many times do you have a desk full all around you of other projects and tasks you are working on.

Take a few minutes before you get started to pick up papers, books, and other items so you have a clean work area.

2. Eliminate outside distractions.

You may not be able to stop your mind from wandering but you can, as much as possible, avoid other interruptions.

Close out of your email and put your phone on do not disturb. If you work with a group, let others know when you are scheduling uninterrupted work time.

3. If it’s on your mind get it out of your mind.

Sometimes you will have a penetrating thought such as “I need to pick up_______, or I need to call_______.” It may be a little thing but if you are worried you are going to forget something, it will keep on distracting you.

Just stop, make a quick note about it, then you can forget about it. If it’s on your mind get it out of your mind, then get back to work.

4. Concentrate on what you're doing.

Rather than thinking about what is next, put all your effort into the task at hand. When your mind wanders, and it will, just calmly recognize it and bring yourself back to what you are doing presently.

A helpful mantra for me when this happens is to say to myself, “not now.” You can think about this evening’s schedule later – not now.

5. Set a timer for a specific time.

This may seem a little excessive, but it has been a game changer for my personal focus. Rather than using a timer on my phone (as my phone is a natural distraction) I purchased an inexpensive kitchen timer.

I set the time for 60 minutes, then take a 10-minute stretch and walk break, and then focus again for another 60 minutes. Think of it as a HIIT workout for getting work done!

You can approach life in a much more enjoyable way simply by slowing down and focusing on what is happening at any given moment, rather than overcommitting or doing too many things at once.

The key is to focus on one thing at a time and to concentrate on it as best you can. If your mind wanders, gently bring it back to where you are and what you're doing right now.

It takes practice, but you can do it. You can learn how to focus on one thing at a time.