I Can’t Concentrate at Work: 5 Ways to Boost Your Focus and Productivity

Understanding the Struggle to Concentrate

Facing challenges in focusing on your tasks is more than just a hiccup in productivity.

Over the long term, an inability to concentrate at work can erode your confidence.

Missed deadlines and overwhelming information inflows can wreak havoc on your routines, and without establishing new habits, your productivity will only decline.

Dissecting the Terms: What Does Concentration Mean?

Time management, productivity, focus, and concentration are terms often used interchangeably.

Let's set the record straight:

Time Management: The strategic planning of how you allocate your time across various activities.
Productivity: Efficiency in getting the right things done, not merely more things.
Focus: A focal point or center of attention.
Concentration: The ability to focus on a single task for a fixed duration.

In short, it’s Time Management > Productivity > Focus > Concentration. A failure at any stage affects the whole chain.

Procrastination: A Symptom or a Cause?

Is your inability to concentrate at work just a form of procrastination?

My college roommate used to rearrange furniture whenever it was time to study for finals. Talk about task avoidance.

However, lacking concentration is not the same as procrastination.

The latter often occurs when you're surrounded by distractions—like an untidy desk, incessant notifications, or pressing deadlines—that make concentration difficult.

When you can't concentrate, procrastination becomes an easier choice.

Adulting and the Will to Focus

Sure, part of being an adult involves tackling tasks head-on. But if the solution were just a matter of willpower, you wouldn't be here.

Increasing your ability to focus isn't a mysterious skill; it’s more like an experiment that needs time and practice to yield results.

Steps to Tackle the 'I Can't Concentrate at Work' Issue

Open a Google Doc: Record how your inability to concentrate has been affecting you at work and at home.
Health Check: Consult a doctor to rule out underlying health issues or undiagnosed conditions that may be affecting your focus.
Dopamine Detox: Be aware of where you're getting your dopamine hits from and try redirecting them to more productive activities. I’m going to bet it’s a Digital Detox you need.

Breaking the Cycle: Coached Solutions

I once coached a manager who always worked with her door open.

Through coaching, we realized her open-door policy was a response to her need to feel needed.

This disrupted her concentration, and her team had become accustomed to interrupting her whenever they had questions.

By breaking this cycle, we helped her focus on her work. And helped her team to become more self-sufficient.

Products to Try for Enhancing Concentration

Nootropic Supplements: These cognitive enhancers can support mental clarity and focus. But consult your doctor first, especially if you have any medical conditions.
Brain Alpha Wave Music: Listening to music that induces alpha brain waves can help improve focus.
Pomodoro Technique Apps: These apps can help you work in short, focused bursts.
Standing Desk: Sometimes, changing your physical posture can also help your mental posture.

Final Thoughts: Training Your Brain to Focus

You're not alone in feeling like you can't concentrate at work.

The brain is a muscle that can be trained.

Your inability to focus at work is more than just an inconvenience; it's an obstacle to your growth.

Be intentional with your concentration to build a stronger, more focused you.

5 great things to do when you can’t focus

Why only five? Because you don’t need more distractions.

Seriously.

Experiment
Commit to doing this experiment for a month. Set a reminder on your phone or whatever you need to do keep it top of mind.
Set up your focus environment
1. Set up a supporting environment - in coaching, we call this ‘setting yourself up for success.’
  1. Remove as many temptations as possible that can break your concentration, like email, calendar, and Slack alerts.
    Do not underestimate the power of those little notifications on your laptop and phone, even if you’re not consciously aware of their interruption. Turn them off. Set up your phone’s do-not-disturb. And most do-not-disturb settings allow certain numbers you designate through in case of emergency.
    Most apps or programs have a ‘Focus’ setting - clearing out all peripheral clutter, allowing you to concentrate on the matter right in front of you.
  2. Set aside time - schedule concentration blocks. More on that below.
Use your mental tools
Use your brainpower for your good. Help it work for you with your concentration.
1. Help your brain associate the time set aside for concentration by anticipating the positive outcome you’ll gain from task completion. Tell yourself something agnostic like, “I’m interested in this experiment I’m doing.” Sounds a lot better than, “Crap, I have to do those stupid expense reports.”
2. Music can positively affect your focus. So why isn’t music included in the Environmental category above? Because it turns out, what you’re listening to while you’re concentrating can really affect your brain’s ability to focus. You’ve got a natural noise filter (think: working on a report while sitting in a coffee shop). The right focus music can keep the part of your brain that tempts you with distractions busy. Try:
  There are plenty of concentration music options on YouTube to experiment with. Use your headphones while listening, surrounding your brain with the sounds- an important part of this experiment to see if this helps you.
  1. The guys at brain.fm will give you three free sessions and they’re coming at it from a scientific angle. I’ve used this in the past and have enjoyed a noticeable difference in my concentration.
  2. I now use Focus@will, more ‘brain music’ used by some big names. They say when “...members use our unique neuroscience-based web service it helps increase their focus by ‘zoning out’ distractions.” The approach is more customized based on the type of person you are. You’ll get a week free with them for signing up and it’s risk-free, meaning you can cancel anytime.
3. I urge you to try focus@will or brain.fm first instead of listening to something random you found on YouTube - you can’t be certain the music you’re playing has the researched-backed sounds to help your brain filter out distractions.
4. Find your ‘passive action’ - those distractors that feel productive but really aren’t. Raise your awareness about the activities you’re doing, not on your to-do list, that feel productive to you. What are those things you gravitate toward when you’re procrastinating? Raising your awareness is the first step in redirecting your attention and therefore, your concentration.
5. Help your brain help you. Give it what it needs. Eat more vegetables. Start your day with a tablespoon of MCT oil. Experiment with taking a nootropic (here’s my favorite, check out the reviews).
6. Just like with #5, this focus herbal tea is another way to get your brain to help you concentrate. I love this brand for all my supplements, and the tea is herbal so you don’t have to be concerned with extra caffiene.
Be social - to a point.
1. Tell someone you’re committing to a couple of “Focus Sessions” per week, or tell your team you’re going to knock some things out - when my husband and I are both working in our home offices, I tell him I’m going to shut my door for a couple of hours and he knows I”m trying to knock some stuff out and unless it’s an emergency, wait to knock and talk to me. Unfortunately, my cat doesn’t understand that cue with the closed door.
Be accountable to yourself and someone else.
1. Don’t underestimate the power of telling someone else what you’re going to do. This accountability factor can increase your social feedback, which your brain may like (hello, dopamine!).
2. Challenge a friend or partner to complete two focus sessions of 55 minutes each per week. SCHEDULE IT IN YOUR CALENDAR, find a way to look forward to it by telling yourself you’re excited about this experiment and freeing yourself (instead of dreading it which can also cause avoidance).
3. Give yourself a false deadline.
  1. Part of why people procrastinate is they are adding an adrenaline-inducing deadline to make the task more interesting. You put off those expense reports because you think the work will be exceedingly dull. So by putting the reports off until the last day to get them in to get paid in this credit card cycle gives you that deadline you need to force yourself to get it done. And the impending deadline can raise your adrenaline, even an imperceptible amount to your conscious - but your brain knows. And that makes meeting the deadline a wee bit exciting. So change your false deadlines using this next tip.
4. Employ the Pomodoro technique.
  1. Essentially, it’s a work block timer. This technique puts the tasks you need to concentrate on in 25-minute increments, with a 5-minute break in between. The key is to not let that break go longer than 5.
    Challenge yourself to work in these blocks. There are a million apps and Chrome extensions. Using the method can be your game-changer.
    Here’s a good free one to try, and I like that the timer stays visible in the tab while you’re working. I use this in conjunction with my Panda Planner.
5. (I’m biased here because it works and I am one but) Hire a coach.
  1. Time management is a very common leadership coaching topic for clients (so is procrastination, can’t focus, increase productivity, no time for big-picture thinking/being strategic, getting sh*t done...they’re all pieces of the same puzzle).
    Coaching provides some skin in the game; social, accountable, and financial, which raises the commitment bar to solve the concentration puzzle once and for all.
    Most coaches, including me, offer a first discussion free of charge before committing. Let’s talk.

Keep Concentration Top-of-Mind

Here are my favorite productivity resources for further learning:

While I don’t subscribe to his system anymore, reading this book resulted in about 53 “a-ha!” moments; I do take bits and pieces of Getting Things Done by who some think is the Godfather of Productivity, David Allen. It’s worth a read - definitely.

Another favorite is not so much a book as it is a system, the Panda Planner. So instead of having to read a book and reengineering how you’re functioning, you can watch a couple of quick videos and be on your way. Here are my favorite ways of using it.

A Kindle for reading these kinds of books - you can highlight notes and passages or segments that spark ideas and email them to yourself for organization and implementation.

Deep Work by Cal Newport - if the thought of reading the book is too draining on your focus, you can get this gist on this podcast.

Beyond the To-Do List Podcast - I love this resource, started years ago by a guy in graduate school who made productivity a study ever since.

Concentrate on Concentrating

Try an experiment - for just this week. Heck, even tomorrow. Implement one of the five - just one. See how it affects you.

Don’t fall into the passive action trap.

Remember:

Information plus inaction equals...information.

However,

Information plus action equals knowledge and change.

A little experimentation is all it may take.

Planning & procrastination

I’m the queen of many things, not the least being distractions. As a lifelong practitioner of procrastination (I’m an expert at this point), focusing on something I might find boring or doesn’t make my brain spark takes considerable will and effort.

More effort than a similar task would take for the average Joe.

Funny thing is, I coach OTHER PEOPLE on how NOT to procrastinate and how to increase productivity.

How am I qualified to do that? Proper coaching and client commitment produce results no matter what the topic.

But the spirit of coaching says never ask your clients to do anything you haven’t or wouldn’t.

Physician, heal thyself!

It was time to crack the productivity code once and for all.

Being an ENFJ doesn’t help with focus per Myers Briggs, as I once read in the descriptor that we ENFJ’s are “prone to relaxation.”

“Prone to relaxation.”

I almost said, “Who isn’t?” but there are many personality types who are prone to the opposite of relaxation . . . running around all the time, the proverbial Type-A.

Add that relaxation-prone tendency to a person who is high in Ideation on Gallup StrengthsFinder like me, and you’ll have someone who can really focus when the occasion calls for coming up with ideas about fun things but not so much when the need is for a long-term focus on uninspiring projects and tasks.

We are not our labels though, are we? Even those labels or descriptors we identify with.

Cracking the Productivity Code

These personality assessments help me to contextualize why I am the way I am, to know that I have a default mode, and to also recognize that I need to be ever vigilant and deliberate in my planning and focus.

top-ten-reasons-to-use-the-panda-planner

Enter Panda Planner.

Panda found me and asked if I’d like to try planning my days with his suggestions. He offered to send me one to give it a go and create a Panda Planner review.

As per my usual enthusiasm . . . that ideation part of me started sparking. Nothing to lose except a disparate planning system.

It was a system but I certainly wasn’t blazing any trails with it.

One key question helped to make my decision to give it a go:

“What if I keep doing what I’m doing for planning . . . where will I be next year?”

The answer wasn’t pretty.

why i love the panda planner

“Yes, Panda, I will try your planner and give you my thoughts about it.”

Two weeks in, and here is my Panda Planner review - the thoughts on why I love it:

Writing things down by hand has significant benefits as far as processing...this was a big miss when I moved solely to digital.
When you write something down as opposed to typing, you’re accessing a different portion of your brain - not to mention igniting a concentration that’s more focused and more prone to memorization than when you type.
Handwriting is a form of thought processing and helps the brain to learn - hence, why this planner actually supports habit-building and positive thinking.
The planner has built-in room for reflection which is key to my new planning system. Taking the time to reflect each day on what went well, and “how I’ll improve.”
Twelve weeks of that shift alone ought to be mind-boggling. We’ll see.
Even if I don’t write reflections every day, and I likely won’t, the mental prompt is enough for progress.
The planner has enough flexibility to encourage creativity, although creativity is not required to be successful with the system.
Room for creativity could also be a downfall as I found with the Bullet Journaling approach - too much freedom, too many colorful distractions, too much doodling.
I am more productive with a framework (see thoughts on focus above). I have a feeling this is just enough of one to keep me on track. Time will tell.
A month - week - day format. The visual of each page type helps me to look at my goals top-down in accordance with time.
I even keep using Google Calendar as my initial calendaring go-to.
I thought it would be hard to use both digital and written, but in some ways, using both is easier because I’m accomplishing more (notice I didn’t say ‘getting more done’ - big distinction. I am getting the right things done towards my goals instead of just completing random tasks as before).
More day- and week-pages than exist in a quarter - a thoughtful touch.
Panda knows we don’t use our daily pages every day (e.g. I don’t do weekends) and instead of having that mess me up, they give me an extra week page so I can utilize more pages before ordering my next one (hello, Amazon subscribe-and-save).
If day-planning isn’t your jam, they offer a Weekly Planner and other types.
Little “H” boxes, or daily habits checks on the monthly pages. These encourage the building of micro habits, which, let’s face it, is the only way to build any habit...and track them by day.
Points for being consecutive.
And points for progress, not perfection.
A weekly section prompt for your passion project - whether it’s felting acorns or writing a book, this little box on the weekly pages makes me stop for a second and consider that little extra wedge of time I could devote to something that’s extra fulfilling.
You can easily change that box to ‘self-care’ or ‘meal prepping’ or some other thing you’d like to schedule, or at least spend some time noodling on.
The affirmation box on the daily pages.
I’m such a proponent of a mantra and/or affirmations, especially when it comes to confidence.
Often when we’re feeling ‘less than’ or nervous, an affirmation can stop that mental swirl and set you on your course, giving you a shot of courage.
You could spend some time coming up with a different one each day (this book has great ones for confidence) or my preference is to use the same one each day for a week or longer...gives it more of a chance to stick.
Mike’s story (the founder). Such an inspiration. Talk about turning lemons into lemonade.
These amazing Panda Planner Sticky Notes are pure genius. There are three kinds, and by golly, they even put paper between the colors so you can flip and use any color you wish without wrecking the stack.
I use them for my running list (I almost wrote that in the plural, but thanks to Panda Planner, I only have ONE running list instead of 12 random ones) and to tab my current day, although there are three place-marking ribbons.
The layout is rooted in #positivepsychology which is described as ‘the scientific study of attitude changes to see life in a healthy way’ (wiki).
It’s kind of mind-bogglingly amazing what can happen when we focus on the positive. Not Pollyanna=ish sort of way, but consciously finding the good and reframing the bad.
Just like with The Three Things exercise...when you do it daily, your brain starts looking for positive things, dimming the view of or reframing the negative. Utilizing the planner itself helps to build that muscle.

All right, that was 11. And I could keep going.

What I don’t love about the Panda Planner

What don’t I love? No elastic pen loop. But I just clip my pen to the top elastic band that goes around the planner to keep it shut.

Problem solved.

Panda has even come out with this amazing yearly habit builder - helps you to visualize your habit-building all in one place during a 5-day week. Motivation!

If you do nothing else after reading this, at least have a think about where you’ll be in 12 months if you keep doing what you’re doing and planning how you’re planning.

And determine how far off that is from where you could be, even with one little change.

And if you replace a habit or two, and/or look at your daily goals differently, what is possible for you?

Panda Planner - I’m a convert.

PS - there is a spot to write an affirmation every day - here’s my favorite resource for affirmations and confidence mantras.

Introduction: The Quest for Greater Confidence at Work

Want more confidence at work?

Who doesn't.

Whether you're starting from a point lower than most or already have a decent level of confidence, there's always room for improvement.

So how do some people seem to effortlessly exude confidence, while others grapple with self-doubt?

The good news is that confidence is both a talent and a skill you can develop. Let's explore how to be more confident at work and in work settings.

Talent vs. Skill: The Foundation of Confidence

We're all born with innate talents. But what differentiates talent from skill?

Essentially, talent is what you're born with—it's inherent.

Skill, on the other hand, can be acquired and nurtured at any stage of your life.

And that's fantastic news, especially when it comes to confidence.

While some may be naturally confident, the skill of confidence can be honed and mastered.

And trust me, this skill is a game-changer.

Strategies to Build Confidence: Where to Begin?

So, how can you start on this path to greater confidence?

The fact that you're reading this means you've already taken the first step, consciously or unconsciously.

You've identified a desire for greater confidence, and with that realization, followed by even the smallest action like clicking this link, you're already ahead of the curve.

Proactive Steps to Actual Progress

Rather than drowning in endless research without action, which does little to improve your confidence at work, try this actionable plan to make real progress:

Arm Yourself with a Pen and Paper: Write down five things you currently understand about confidence. No wrong answers here. It could be attributes like "boldness" or "assertiveness."
Identify One Small Step: Consider one manageable action you can take within the next three days that signals your journey to greater confidence at work. It might be as simple as maintaining better posture or sitting in a more prominent place during team meetings.
Set a Reminder: Input this small step into your phone and set a reminder to execute it. Make the reminder recurring for a month to instill the habit.
Act: When the reminder prompts you, take action. No exceptions.
The key to confidence is in the doing, not just the knowing.

Avoiding the Pitfalls: Breaking the Cycle of Inaction

Many people fall into the trap of collecting information on how to be confident at work but never applying it.

If you find yourself gathering articles, bookmarking pages, or even buying books on the topic without reading them, you're stuck in a cycle of inaction. T

his approach won't elevate your confidence.

Instead, turn your focus towards taking the small, actionable steps in the list above.

Making a Lasting Change: Building the Skill of Confidence

So what's your next move?

What tiny step will you commit to this month to help boost your confidence?

The journey to mastering the skill of confidence doesn't require giant leaps.

It's about consistent, small steps that gradually push you out of your comfort zone…practicing until those small actions become part of your comfort zone.

The comfort zone expands.

Wrap-up: Your Path to Greater Confidence at Work

By committing to a month-long practice of these small but effective actions, you're setting yourself on a path to build the skill of self-confidence.

Confidence is not just about how you feel; it's about how you act. And actions, after all, speak louder than words.

So take that small step today and witness how it amplifies your confidence at work and in work-related situations.

There you have it! A straightforward guide on how to be more confident at work. It's all about making the shift from passive knowledge to active application.

Are you ready to take that step?

The Interplay Between Resilience and Your Inner Narrative

Resilience is more than just a buzzword; it's a skill set that can be developed over time.

What does your inner narrative have to do with resilience in the workplace? More than you might think.

Your "story"—the internal dialogue that shapes how you perceive yourself and the world around you—plays a crucial role in your resilience.

Let's dig deeper into the concept of resilience, how your internal narrative affects it, and ways to improve resilience at work.

What's Your Story?

We all have a story, a narrative that we've created about ourselves based on our experiences, beliefs, and self-perceptions.

This story may include simple statements like "I'm not good at public speaking" or more complex narratives based on past experiences.

Although these stories can serve as useful frameworks for understanding our place in the world, they can also become self-imposed limitations that hinder growth and resilience.

Time to Reevaluate Your Story

A significant step in building resilience involves questioning these ingrained stories.

Why? Because your thoughts about past experiences might not have evolved or matured along with you.

So ask yourself, are these stories still true? Are they serving you well? If not, it might be time for a narrative overhaul.

And if you’re already believing what you’re telling yourself, it might as well be good, right?

The Scientific Connection: How Mindfulness Enhances Resilience

I know, I know…all this talk about mindfulness.

And for good reason: Mindfulness is scientifically proven to bolster resilience by enhancing executive functions like attentional control, cognitive inhibition, and working memory.

These functions modulate emotional responses, helping you become more resilient in the face of adversity.

Studies have shown that mindfulness activates the prefrontal cortex, which in turn regulates the amygdala, the emotional center of the brain.

What Does Mindfulness Look Like at Work?

Mindfulness at work doesn't mean sitting in a Zen pose at your desk; it's more about being fully present in your tasks, approaching challenges with openness and curiosity, and reframing setbacks as opportunities for growth.

Challenging to practice. But life-changing when you do.

Strategies for Building Resilience at Work

Meaning What You Say (Follow-through, Action)

Resilience is not just about enduring hardships but about emerging stronger and wiser. Be consistent between your words and actions. If you commit to a task, see it through.

Saying What You Mean (Clear and Concise)

In the fast-paced business environment, clear and concise communication is crucial. Try to articulate what you mean as straightforwardly as possible to avoid misunderstandings that can erode resilience.

What You Don't Say Is As or More Important Than What You Do Say

Sometimes silence speaks volumes. Knowing when to speak and when to listen is a skill that contributes to resilience. Your body language, tone, and even what you choose not to say can send strong messages.

Product Recommendations: Tools for Enhancing Resilience

To take your resilience to the next level, consider these three products:

Resilience Journal: Keeping a journal focused on resilience can be a powerful tool for self-reflection and growth. You can note down challenges faced, coping strategies, and small wins to celebrate. Looking back on your progress over days and weeks supports your growth and - you guessed it - your resilience. Prompts are included below.
Mindfulness Apps: Apps like Headspace or Calm offer guided mindfulness sessions that can be easily incorporated into your workday.
Books on Resilience and Communication: Consider reading "Grit" by Angela Duckworth or "Crucial Conversations" by Kerry Patterson and Al Switzler for actionable insights into building resilience and effective communication.

Journal Prompts for Building Resilience

Sometimes the best way to understand our inner narrative is to put it down on paper. Here are some journal prompts to get you started:

Describe a situation at work that challenged your resilience.
How did your inner narrative influence your reaction?
What's one resilience skill you'd like to improve?
List three small steps you could take to begin improving that skill.

Or consider “The Resilience Journal” which includes a year’s worth of prompts to support your growth.

The Ongoing Journey

Building resilience is an ongoing journey that involves constant self-reflection, learning, and growth.

While life's challenges are unavoidable, how you respond to them is entirely within your control.

Resilience isn't a trait you're born with; it's a skill you develop. By understanding and adapting your inner narrative, practicing mindfulness, and applying actionable strategies, you're well on your way to becoming more resilient in the workplace.

To improve your resilience, it's not enough to know how to be more resilient; you must also act on it.

As the saying goes, knowing is not enough; we must apply. Willing is not enough; we must do.

Heidi LumpkinMay 12, 2023