You have a deadline to meet and you can’t seem to focus. What’s the best way to get back on track?

In my experience, if I find I’m lacking focus, I remove myself from the office and do something else for a few minutes. I might go for a brisk, 5 minute walk to freshen my perspective; grab a glass of water or sit in the sunshine for a few minutes. ‘Grounding’ with bare feet in the grass is also wonderful, although can be tricky if I’m not working from home. The change of environment triggers my brain to look for something new; and the walk or grounding or water helps freshen my mood if I’m feeling fatigued.

Research states that when we lack focus more oxygen is needed at the prefrontal cortex. This is that part of the brain where decisions are made about what to pay attention. Focus can be achieved with some classic Yoga poses like Taadaasana (the palm tree pose), Surya Namaskaras (The Sun Salute exercises), Viraasana (The Warrior pose) etc. Now that your brain is in a position to focus you can use other known techniques like To improve your performance, stop thinking about it (unselfconsciousness). To avoid worrying about the future, focus on the present (savoring). To make the most of time, lose track of it (flow). If something is bothering you, move toward it rather than away from it (acceptance). Know that you don't know (engagement).

Stop messing about and get on with it. That's it. See above. See above. See above... Why do I have to write so much? Don't over-think it. Pull yourself together and do it.

normally we cant focus because we either have too many things in our heads or too many distractions. put some time aside, block the time in your calendar to do the task. put an out of office so no emails come through to distract you. go for a walk or make a drink or something that will "re-set" your brain. make sure you understand what it is you have to do and if required break the task in smaller chunks. you dont always have to do it all in one go. at the end of the day, most of us we will find the time if we know we have to do something by a specific time, but try and make it more enjoyable for you and ensure that the quality at the end is also to the required standard.

Having grown up and lived in western victoria for 45 years, it is an easy environment to develop a early morning routine. I found the need for a routine started at around 30 yo and from then onwards i have always got up early and started the day with a minimum one hour brisk walk followed by a coffee and a light breakfast. This routine gives me good early morning thinking time with a fresh clear thinking brain ready for the day at work. This routine is now 43 years old and the benefits are even greater as you get older.

OUTCOMES : What exactly do you need to accomplish by the deadline? Be specific & avoid vague statements like make progress on the project. POWER LEAPS: Don't try to tackle the entire project at once. Divide your goal into smaller, more manageable tasks. MILESTONES : With each smaller task, set a specific deadline for completion. This helps you stay accountable and measure your progress. WRITE IT DOWN: The act of physically writing down your goals makes them more concrete and enhances your commitment. Remember, setting clear goals isn't a one-time event. As you work, re-evaluate your goals and adjust them if needed. This flexibility ensures you're adapting to unforeseen circumstances and staying focused on achieving the desired outcome.

I normally use Excel and look up a project planner template where I can map out a game plan and set dates. I then map this to my Microsoft OneDrive where I can integrate calendar reminders and set goals for myself. Making clear directives and setting goals allows me to motivate myself to completion. The best knowledge I’ve received about projects is to see them all the way through and don’t start a new one in the middle. This way you complete your projects and don’t have 5 incomplete projects on your plate. You show proficiency not by how many projects you are doing, but how many you complete.

Most likely you already know but this time what the deadline is. Whatever goals or milestones you set, it's important that it inspires you to focus rather than increases anxiety - which can hinder performance even more.

It isn't just about defining what you want to achieve; it's about understanding the 'why' behind your goals, which fuels motivation. By breaking down larger objectives into smaller, manageable tasks, you turn daunting challenges into a series of achievable steps. This approach not only clarifies the path forward but also provides a roadmap that makes adjustments easier if you veer off course

Em casos como esse: Determine quais tarefas são mais críticas para cumprir seu prazo e concentre-se nelas primeiro. A técnica de Eisenhower, que divide as tarefas em categorias de urgência e importância, pode ser útil.

ATTENTION is key so avoid distractions External distractions: ▸ Silence your phone ▸ Tame your email ▸ Conquer the social media monster ▸ Create a quiet space ▸ Communicate your need for focus Internal distractions: ▸ Avoid multitasking ▸ Tackle procrastination ▸ Minimize daydreaming Remember, eliminating distractions is an ongoing process. Be patient with yourself, and if you find your attention wandering, gently redirect it back to the task at hand.

There are certain deliverables that I am not excited to do but need to be done. What I tend to do is do anything else except that deliverable. But, when I realise that i am getting closer to the deadline, I block any other thoughts and work and just focus on it. Many times I have realised that it was not as dreadful as I thought it was in the beginning.

MIT Professor termed the phrase "deep work" (and wrote a whole book on this). In order to achieve depth and quality of work in less time, deep work is a requirement in today's world. Ideally this kind of work is done at a time where you feel most productive, with minimal external inputs in your mind and no distractions around you. - Put your phone away - Have no other tabs open - Be in a quiet space - Let everyone know you're doing deep work - Set a timer so you know you have an end time I find 2 hours of deep work is far more productive than 6 hours of interrupted and distracted work.

Some additionals to save the day: white noise, sitting on a gymnastic ball, breathwork, brain sync exercise such as drawing figure 8 with both hands, strong white/blue light exposure, PMR and chewing gum can help to boost focus.

Change Your Environment: If you're struggling to focus in your current environment, consider changing it. This could mean moving to a different room, working in a coffee shop, or simply rearranging your workspace for better ergonomics and comfort.

Siempre cuando estés cerrado o te no te estén funcionando las cosas detente algún minuto sal toma aire camino un poco tal vez Tómate un café algo que te agrade y después de unos 5 minutos retoma las actividades esto te podría ayudar

Two things I have found helpful when I can't seem to focus: 1) taking a 30-40 mins nap, especially during a long working day and 2) building accountability by sharing it with somebody who becomes an accountability partner.

We were made to sit in a chair for more than 1000 seconds! The science shows this. It's important to getup and move. Find your own rhythm. I get up every 45 mins when I can. Even if it is to get up and sit back down. It gets the blood flowing. Going for a short walk in between work sessions also activates creative parts of the brain which would have been difficult to access without movement.

I am fortunate that exercise feel like a break to me! I will work for a bit and then when I stall or become unproductive I take a break to do a workout.

I also want to highlight the importance of personalization in our work habits. By finding a rhythm that resonates with our individual needs, we can optimize our performance and well-being. This adaptation and flexibility in managing our focus underscore a deeper understanding that productivity flourishes not from relentless exertion, but from a balanced rhythm of engagement and relaxation.

Having a reward, or something to look forward to after you've completed work for a deadline is a scientifically proven way to develop a habit of working consistently. When your mind knows it can rest and relax after a work session, you're able to focus in the present with an end in mind.

Rewarding yourself is not just about indulging in fleeting pleasures; it's about harnessing the power of dopamine to reinforce positive behaviors. By strategically rewarding yourself after completing tasks or reaching milestones, you're essentially training your brain to associate productivity with pleasure. So, whether it's enjoying a delicious treat, taking a well-deserved break, or engaging in a favorite hobby, each reward releases a surge of dopamine, reinforcing your focus and motivation. Just remember to keep your rewards in balance, ensuring they support your long-term goals rather than detract from them.

Sometimes, we get so caught up in the struggle that we don't realize we need help. Be honest with yourself. If you've tried the previous steps and still find it challenging to focus effectively, don't hesitate to reach out. Identify potential sources of support - Colleague or Friends and family or Mentors or Professionals or Coaches like ME ( Yeah reach out to me) Remember, seeking help doesn't diminish your abilities; it empowers you to leverage the expertise and support of others to achieve your goals and overcome challenges.

Always be committed to what you have been assigned break down your task or project with time line and make time to evaluate your performance before the dead to see if there is a need to change your strategy towards achieving your set goals.

When you're struggling to focus the FIRST thing to do is WALK AWAY! It's rooted in the same psychology as getting up when you're experiencing insomnia. If you try to focus when you can't, you're pushing uphill and that's not ease. So before you analyse anything - walk away. Take a step back. Redirect. Do something entirely different for a while. Nine times out of 10, you'll be able to return and focus on the deadline. But if not, you can now diagnose and solve - and that's where the points in this article could be followed.

My go-to is mind-mapping the task or objective. It serves 3 purposes: (1) the process of writing down your thoughts and joining up key ideas quickly draws you into the problem… enabling you to process which topics will take a lot of time to resolve and which ones you already know or are close to resolving (2) the resulting mind map is a reference tool to prioritise effort required and help with task delegation if working in a team (3) a 15 min mind map helps overcome procrastination because there is generally some element that worries me and which I start to explore, thereby making progress on the overall task

Remove distractions. When you cannot focus is because you have something else going on in your head. Delegate that thing that is keeping your mind busy, turn your mobile off. Tell everyone you will be unreachable for the next hours and dive deep into what you have to do.

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What I have found helpful is to walk away. Do something completely different or just take a walk in nature.You return to see the task in a different light. It may also be time to ask someone else for feedback on what you are doing. It may provide new perspectives or insights which you could not see.