How to stay focused at any age

Just as you may not run as fast or jump as high as you did as a teenager, your brain’s cognitive power—that is, your ability to learn, remember, and solve problems—slows down with age. You may find it harder to summon once familiar facts or divide your attention among two or more activities or sources of information. These changes affect your ability to focus, so you may find yourself getting more easily distracted than you were when you were younger.

Everyday tips for better focus

Applying some simple strategies to your daily routine can help you stay focused on your goals.

Make lists. Prioritize your activities with daily or weekly lists of things you want to accomplish within that time frame. For best results, limit your lists to a few key items and refresh frequently.

Set aside organizational time. Spend a few minutes in the morning and afternoon cleaning your desk and refocusing on what you’ll be doing in the hours ahead.

Use smartphone tools. Apps on your phone can let you set up appointment reminders, mark deadlines, and highlight important days on your calendar. Be careful, though. Smartphones can also turn into a distraction. If you are among those people who can lose many hours on your phone, see “Find your phone-life balance” for strategies to take control.

Conquer clutter in your home and office. Creating space to keep your most important things easily accessible will save you time and effort down the road.

Reduce distractions. For example, this could mean moving your workstation to a quieter area in the office. If working at home, don’t try to get things done while the TV is on or other activities are taking place around you.

Jot down ideas as they come to you. Make quick notes to remind you of things you would like to do, such as a meal you’d like to cook or a movie you want to see. Rather than letting yourself get off track, you can address these ideas once your more urgent tasks are accomplished.

Don’t procrastinate. Dealing with emails, phone calls, and other demands as they come up can help prevent you from getting overwhelmed later on.

Be a clock watcher. Get a watch and get in the habit of using it. The more aware you are of time, the more likely you’ll be able to avoid taking too long on a task.

Do one thing at a time. Multitasking is overrated. Instead, try to focus on completing one task and then move on to the next.

Be realistic about your time. The better you get at refusing unnecessary projects or other commitments, the less cluttered and overwhelming your schedule will become.

Use convenient financial tools. For example, online banking, bill pay reminders, and personal finance software can help you to organize your finances. Consider working with an accountant for taxes and other matters when needed.

Repeat new information. Saying things out loud and writing down new information can help you remember it.

For more information on conquering distractions and finding focus, check out Improving Concentration and Focus, an online guide from Harvard Medical School. 

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