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Why can’t I concentrate? How to find focus if you’re struggling right now

Posted by for Life

With so much going on in the news right now, it’s no surprise that so many of us are finding it hard to concentrate. So, what can we do about it? Stylist asked an expert to share their top tips.

If your concentration levels have taken a hit during the third lockdown, you’re not alone.

The last three months have been particularly tough on everyone’s mental health, and with the isolation and monotony of working from home for a year beginning to take its toll, it’s hardly surprising that so many people are finding it difficult to focus.

That’s not forgetting the ongoing impact of the news cycle, too. From the latest coronavirus updates to the recent discussion about women’s safety, there’s been a lot to take in, so it’s understandable if you’re struggling to concentrate on seemingly menial or everyday tasks like doing work or reading a book. 

A person picking a book
Many of us are struggling to get through a couple pages of a book without losing focus.

As everything is changing so fast, your mind is playing catch-up and trying to process everything that’s going on. It’s also why you might be feeling stressed about the smallest of things or feeling particularly exhausted.

If you’re struggling to concentrate, it’s important to remember that it’s OK not to be productive at the moment and take every day as it comes. 

Although we’re now one year into the pandemic, the current situation is still one none of us have really faced before, so we need to give our minds time to process all the information we’re receiving and adapt.

However, if you want to try and do some thing to make concentrating on a task a little easier for yourself, then that’s OK too.

To find out more, we asked Sarah Romotsky, director of healthcare partnerships at Headspace, for her top tips. Here’s what she had to say.

1. Navigate change by accepting new thoughts and feelings

“This is a very new, very trying time for all of us. Most of us will never have experienced anything like this before in our lives, and we hope never to again. During this uncertain time, it’s normal to feel anxious, confused and even a bit overwhelmed at times,” she says.

“As we navigate the very real, very physical effects of the impact coronavirus is having on the world, and immediate environment around us, it’s also important to navigate what’s going on internally and mentally, too. We may find ourselves experiencing a host of new emotions or thoughts, and some of us may be finding it difficult to stay focused or concentrate on any one thing for very long, especially as the world around us continues to change so quickly too.

A woman lying on a bed
“During this uncertain time, it’s normal to feel anxious, confused and even a bit overwhelmed at times.”

Mindfulness is a tool that can help us ground these feelings and is proven to help people better manage difficult emotions as they emerge. By becoming more aware of how we are feeling, even if it’s just noticing that we are becoming distracted or losing focus, we can observe them and accept these as normal and understandable experiences.

“Using our breath as an anchor, we can feel connected to the present moment versus worrying about the uncertain future or not being able to complete the task we’re working on right now.”

2. Use mindfulness to focus attention

“While it can be hard to maintain focus outside of your usual working routine or environment, especially as cabin fever begins to set in, mindfulness can be used to minimise distraction and help us learn to focus on the present moment,” Romotsky explains. “It’s important to keep in mind that while we’re all in this together, each person has unique life circumstances that may cause more or less acute concern.

“For those finding themselves distracted, here are some ways you can address this: 

  • Look: take time to check-in with yourself. Look for the physical. How are your energy levels? Do you just need a break?
  • Listen: practice mindful listening with yourself. Give yourself the space to be open and honest about how you feel, both mentally and physically.
  • Feel: everyone is going to be feeling a range of different emotions. Taking the time to acknowledge how you are truly feeling empowers us to respond with kindness and compassion to what we are experiencing.
  • Respond: in times of high stress, it’s easy to let frustrations get in the way of action. Pause and give yourself space to respond to what you really need in a skilful and kind way. Maybe you need some fresh air or a cup of tea before you try to tackle your next goal.”

3. Lean on routine

“While your daily routine has likely been impacted by this crisis, it can help to create structure even while stuck at home,” Romotsky says. “It’s perfectly normal to get caught up in the news cycle and find yourself finding simple tasks, like finishing a paragraph of your favourite book, difficult to get through or complete. During times of uncertainty, it’s important to take charge of the things you can control yourself – and ensure you are taking time to prioritise your own wellbeing while doing it.

“Now is a great time to establish healthy habits and routines. A few ideas include waking up at the same time or eating a healthy breakfast every morning to encourage positive habits throughout the day. These are two of the highest impact things you can do to have healthy sleep and a healthy body. The more we incorporate our grounded routines into a disruptive schedule, the healthier and happier we will feel.

“You can also introduce breathwork and meditation into your daily practice and simply try to be more mindful in the everyday tasks that you do. This could be as simple as mindful handwashing, making a cup of tea or simply taking moments to pause and check in with yourself. 

A cup of tea
Taking regular breaks to do something simple like make a cup of tea or practice breath work can help you to build greater awareness of how you're feeling.

“Rather than letting yourself get lost in a moment of frustration, acknowledge it, accept it, sit with it, focus on your breathing and bring your attention back to how you’re feeling and why. This will help you to be intentional in every interaction or activity and make better decisions from a place of awareness and clarity.

“Through these intentions you will find yourself beginning to understand your thoughts and feelings more and learn to work through them to increase your focus on the here and now, as well as investing in a healthy relationship between your mind and body.”

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Lauren Geall

As Stylist’s digital writer, Lauren Geall writes on topics including mental health, wellbeing and women’s issues. She’s also a big fan of houseplants and likes to dabble in film and TV from time-to-time. You can find her on Twitter at @laurenjanegeall.

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