Concentration & focus

Why is it difficult for me to maintain concentration and focus?

Some people have an underlying condition called attention deficit hyperactivity disorder (ADHD) that causes them to become easily distracted and interferes with their ability to pay attention. But many other factors can affect concentration and focus. Your age, your health, sleep deprivation, the environment, and your emotions all play a part.

Lifestyle habits often play an important role as well. For instance:

Alcohol. Excessive drinking can slow brain activity and impair concentration.

Digital distractions. People are constantly bombarded with texts, emails, Slack messages, and smartphone notifications. The daily tsunami of digital distractions can challenge the brain’s attention-regulating neural networks.

Medications. Some over-the-counter and prescription medications have side effects that affect attention and focus. Drugs that can cause these problems include:

• sleep aids, allergy medications, and cold and flu preparations containing diphenhydramine
• anti-anxiety medications
• anticholinergic medications, including some antidepressants, antihistamines, anti-Parkinson's drugs, and bladder control medications
• anticonvulsant medications
• cardiovascular drugs and beta blockers
• corticosteroids
• narcotic pain medications
• prescription sedatives and sleep medications.

Multitasking. The ping-pong effect of switching focus back and forth between tasks takes a greater toll on brain power than focusing only on one task at a time.

Sleep. Your brain’s ability to pay attention for longer periods is one of the first things to suffer if you have sleep deprivation.

Stress. Emotional stress weakens the ability of the brain’s prefrontal cortex to carry out its many functions, which include attention and working memory.

When should I talk to my doctor about concentration issues?

Everyone's brain is wired differently, and some people struggle with concentration and focus more than others. But you should talk with your clinician if you notice new or sudden changes in your ability to focus. For example, get checked if you

• struggle to finish everyday tasks and chores
• often lose or misplace important things (like keys, phone, or wallet)
• start making a lot of poor or unusual decisions.

These changes could be a sign of a medical problem that needs treatment, such as heart disease, depression, anxiety, or dementia.

Make sure to review any over-the-counter or prescription medications you use with your doctor or pharmacist. If a medication could potentially be causing or worsening the problem, they may suggest adjusting your dose or switching to a different one.

You may have heard the term “brain fog.” when people talk about having difficulty focusing or concentrating. Brain fog is not a medical diagnosis; rather it’s a term used to encompasses symptoms like feeling mentally slow, fuzzy, easily distracted, or having trouble finding words or remembering things. Doctors may use the phrase when talking with patients because it’s familiar, but clinically they focus on the underlying causes (for example, sleep problems, medication side effects, hormonal changes) rather than “brain fog” itself.

How can I improve my concentration and focus?

There’s no single solution that works for everyone. However, concentration can often improve with a mix of healthy lifestyle choices and practical strategies. Many people can sharpen their focus by making small, consistent changes in their daily lives.

Lifestyle changes to improve concentration and focus

Adjusting certain aspects of your daily routine may help you think more clearly and improve focus. For example:

Do more aerobic exercise. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Examples include running, brisk walking, or swimming. Aerobic exercise increases blood flow to the prefrontal cortex, the part of the brain responsible for focus and concentration.

Practice mindfulness meditation. Mindfulness is about focusing attention on the present moment. Practicing mindfulness has been shown to rewire the brain to strengthen concentration. For a few minutes each day, sit still, close your eyes, and focus on your breathing and the sounds and sensations around you.

Get enough sleep. Aim for seven to nine hours of sleep nightly. Try to go to bed around the same time each night and wake up at the same time each morning. Consult your doctor about any medical issues that interfere with your sleep, such as obstructive sleep apnea, restless legs syndrome, frequent nighttime bathroom trips, menopausal night sweats, or joint pain.

Eat healthier. Plant-based diets like the Mediterranean diet that emphasize eating more fruits, vegetables, and high-fiber foods while avoiding simple sugars have been shown to support brain health.

Habits and strategies to improve concentration and focus

Adopting certain habits and strategies also may help. For instance:

Work in blocks of time. Working in small chunks of time, with rest periods in between, can help with focus, since attention tends to wane after a certain period. How long you can maintain focus depends on the person. Experiment with a time frame that works for you.

Avoid multitasking. Focusing on one task at a time can help with your attention span. Try to complete one task before moving on to the next.

Remove distractions. Limit digital distraction and other interruptions by avoiding TV or other screens in the background, using website blockers, and silencing your smartphone or adjusting its settings to block calls and notifications during certain hours. To cut down on common interruptions, try to find a quiet room and let family members or coworkers know you’re focusing so they don’t interrupt you. If noise is a problem, try earphones or headphones.

Engage your brain. Practice activities that require focus and concentration, preferably ones that require a high level of attention. Try learning a new skill like learning to play a musical instrument or studying a new language.

Stay social. Loneliness can lead to depression, anxiety, stress, and interfere with focus and attention, so stay socially engaged with friends or family to keep your mind active and sharp.