How to Improve Your Concentration and Focus in a Distracted World

Why Is Concentration So Difficult Nowadays?

If you find it tough to concentrate on one thing for an extended period, you’re not alone. In our modern “always-on” culture, distractions are everywhere — smartphones buzzing, emails arriving, social media feeds updating, and a million interesting links just a click away. Our brains are getting trained to switch tasks frequently instead of sustaining attention. Research confirms this: people who juggle multiple streams of media (think watching TV while scrolling your phone) actually struggle more to concentrate even when they try to single-task, because their minds become conditioned to continual switching​. As one Stanford study famously put it, heavy multitaskers are “suckers for irrelevancy” — everything distracts them​.

On top of digital distractions, we also face information overload. The sheer amount of content we consume in a day (news, messages, videos, etc.) is more than the human brain has had to process at any time in history. Our poor brains are over-stimulated, which can lead to mental fatigue and shorter attention spans. It’s no wonder many of us feel like our focus is shot.

Additionally, many common lifestyle factors can sap concentration: lack of sleep, high stress levels, and poor diet/exercise habits all affect cognitive function. Ever try focusing on a detailed task when you’re exhausted? Or when you’re anxious about something? It’s extremely difficult, because your brain is not in an optimal state for attention. Even small distractions have a big cost — studies show that when your focus is interrupted (say, a notification or someone walking into your office), it can take over 20 minutes to regain full focus on the original task​. Multiply those interruptions across a day, and it’s amazing we get anything done!

The good news is that concentration is a skill you can improve. Think of your attention like a muscle — it can get stronger with the right training and habits. Yes, the environment is full of distractions, but with deliberate practice and some smart changes to how you work, you can significantly boost your ability to focus. It’s not about having iron-clad willpower every moment; it’s about setting yourself up for success (much like losing weight isn’t just about willpower but also about not keeping junk food in the house).

Before diving into techniques, take a moment to identify your personal concentration killers. Is it your phone? Noisy environment? Racing thoughts or stress? Boredom with the task? Different causes might need different solutions, and often it’s a mix of many. We’ll address a broad range of strategies so you can tackle focus from all angles.

Create a Distraction-Free Environment

Your surroundings play a huge role in your ability to focus. Start by minimizing external distractions:

• Find a Quiet Space: If possible, choose a work or study spot with minimal noise and foot traffic. That could be a quiet room, a library, or simply facing away from busy areas. If noise is unavoidable (say, you’re in an open office or a loud home), consider using earplugs or noise-cancelling headphones. Ambient background music or white noise can also drown out sporadic noises — instrumental music or nature sounds work for some people. The key is to reduce sudden disruptions. Even at home, let family/roommates know when you need some quiet time.

• Declutter Your Workspace: A clean, organized desk can surprisingly improve focus. When your field of view is clear, your mind finds it easier to zero in on the single thing you’re working on. Remove items that aren’t relevant to your current task (yesterday’s mail, that unrelated report). Keep only the materials needed for what you’re doing. Some people even like to make their computer desktop wallpaper a solid calming color to avoid visual distraction, or use “focus mode” in word processors to hide toolbars.

• Digital Distraction Blockers: Your devices themselves are portals of distraction, so proactively tame them. Silence your phone notifications or put the phone on Do Not Disturb and out of reach while you focus (you can check it during planned breaks). Better yet, use airplane mode or focus modes that only allow urgent calls. On your computer, close any apps and browser tabs unrelated to the task at hand. Consider using website blockers or apps that restrict access to distracting websites (like social media, news, or your email) during focus periods. For example, using Refocus or a similar app, you could block tempting sites for a two-hour work block​. This way, even if your willpower dips, the distraction isn’t available. Remember: out of sight, out of mind – if you don’t see the Facebook or WhatsApp icon lighting up, you won’t think about it. Even muting your notification badges (the little red dots) helps send your brain the signal “nothing to see here.”

• Have Everything You Need at Hand: Before you start a focus session, gather the resources you’ll require (water, documents, tools, etc.). This prevents you from interrupting yourself by getting up to fetch something, during which you might get sidetracked. For example, if you’re sitting down to write a report, make sure you have any reference papers open, your coffee or water filled, and your notepad ready. The idea is to eliminate excuses for your brain to wander off.

By engineering your environment, you remove a huge chunk of the external reasons for lost focus. It then becomes much easier to deal with the internal factors (like boredom or wandering thoughts) because you’re not also battling constant external stimuli.

One Thing at a Time (The Power of Single-Tasking)

Multitasking might seem efficient, but it’s largely a myth that it helps us get more done. In reality, multitasking is an attention killer. When you try to do two (or more) things at once, your brain is actually rapidly switching between tasks, not doing them simultaneously. This switch carries a cost in time and mental energy – you have to recall where you left off each time, and you’re more prone to mistakes. Studies have found that even when people think they’re good at multitasking, they perform worse on cognitive tasks than those who focus on one task at a time. It also increases stress.

To improve concentration, train yourself to single-task as much as possible. This means fully engaging with one task, and giving it your undivided attention for a set period.

• Prioritize Your Tasks: At the start of your day (or work session), write down the 1-3 most important tasks you need to accomplish. Tackle them one by one, in order of priority. Only move to the next after finishing (or reaching a good stopping point on) the current one. This prevents the scatterbrain feeling of jumping between a million tiny things and never completing any. If new to-dos pop up, jot them on a side list to address later, rather than dropping everything.

• Resist the Urge to Context Switch: While working on Task A, if you suddenly remember Task B or get an unrelated idea, don’t switch immediately. Instead, note it down and quickly re-focus on Task A. It may help to keep a “distraction log” — a notepad where you quickly scribble “Check budget numbers” or “Idea for presentation” that came to mind. This way your brain knows it won’t be forgotten, and you can continue with what you were doing.

• Use Time Blocking: Schedule specific times for specific activities. For example, 9-11am for writing a report, 11-11:30am for returning phone calls, 2-3pm for checking and replying to emails (instead of checking email constantly all day). During each block, commit to only that activity. Time blocking not only aids focus but also ensures important things get dedicated attention. Outside the allocated email time, close your email client – yes, really close it! – so you’re not interrupted by incoming messages. If completely shutting things off makes you anxious, start by limiting checks to once an hour, then extend the interval as you get comfortable.

• Practice Mindful Attention: When you focus on a single task, do it mindfully. That is, bring your full awareness to it. If you’re reading, really read — don’t skim while thinking about something else. If you’re coding or writing, immerse in it. Should your mind start to drift (which is natural), gently bring it back to the task at hand. It can help to briefly verbalize (in your mind) what you are doing: e.g., “Now I am analyzing data for Q1” as a way to anchor yourself. Over time, this practice builds stronger mental discipline, similar to meditation but applied to work.

Single-tasking might feel slower at first, especially if you’re used to multitasking, but you’ll likely find you finish tasks faster and with less mental exhaustion. You also get the satisfaction of completion more often, which boosts motivation.

Take Regular Breaks (Quality Over Quantity of Focus)

It might sound counterintuitive, but taking breaks can improve overall concentration. Our brains aren’t machines; they need downtime to recharge. Pushing yourself to focus for too long without rest can lead to diminishing returns — you may be physically at your desk, but your mind will wander and your productivity plummets.

Two effective techniques highlight the importance of breaks:

• The Pomodoro Technique: As discussed in detail earlier, this involves working in focused bursts (commonly 25 minutes) followed by a short 5-minute break​. After 4 cycles, take a longer break (~15-30 minutes). This method recognizes that it’s easier to give full attention when you know a break is coming soon. The break prevents burnout and lets your brain relax briefly. Many people find they can concentrate much harder during the 25-minute sprint because of the promise of an imminent rest. Use a timer to enforce both work and break periods. During the break, step away from work – stretch, walk, grab a snack, or just close your eyes. Avoid engaging in something super engrossing on your break (like watching an episode of a show) because that might extend beyond the break or make it hard to resume work. The goal is a quick mental refresh.

• 52/17 Rule or 90-minute Ultradian Rhythm: Variations of work/break schedules exist. Some studies of productive workers have noted a pattern like ~50 minutes work, 10-20 minutes break, or aligning with our natural ultradian rhythms (90 minutes work, 20-30 min break). The exact timing matters less than the principle: periodic rest. You might experiment with different interval lengths to see what suits your capacity. For instance, if you find you can focus well for 45 minutes straight before tiring, use that as your interval.

Breaks are not procrastination; they are maintenance for your brain. On breaks, especially longer ones, do something different from your work to engage other senses – if you’ve been staring at a screen, get up and move, or chat with someone if you’ve been isolated. One interesting tip: take eyesight breaks too by following the 20-20-20 rule (every 20 minutes, look at something 20 feet away for 20 seconds) to reduce eye strain, which can also help mental fatigue.

Also, don’t skip meals and stay hydrated. Low blood sugar or dehydration will wreck your concentration. So treat lunch or snack breaks as non-negotiable. A quick healthy snack (fruit, nuts) can fuel your brain if you feel yourself fading.

Train Your Attention Span Gradually

Just as a runner trains for a marathon by gradually increasing distances, you can train your brain to concentrate for longer periods. Start with what’s comfortable and slowly extend it. If you currently can hardly focus 10 minutes without checking your phone, challenge yourself to do 15 minutes of pure focus. Once that becomes easy, bump it to 20, and so on. Setting a timer can be like a personal trainer: “I’ll work without interruption for these 15 minutes, I can do this.” Over a few weeks, you may be surprised that you can focus solidly for an hour or more, which previously felt impossible.

Mindfulness meditation is a proven exercise to strengthen attention. Even 5-10 minutes a day of sitting quietly, focusing on your breath and gently bringing your mind back when it wanders, can have significant effects on your concentration in daily tasks. Studies have found that regular mindfulness practice can increase your attention span and working memory, and reduce impulsiveness​. There are apps like Headspace or Calm that guide beginners through short meditation sessions. Think of it as going to the gym for your brain’s “focus muscle.” Over time, you’ll notice you get less frustrated by distractions and can refocus more quickly.

Another training method: Reading long-form content. If you’ve gotten used to skimming 280-character tweets or headlines, reading a book or a long article can be challenging but beneficial. Try to increase how long you can read without your mind wandering. If it wanders, that’s okay—bring it back and continue. This practice not only improves focus but also comprehension.

Brain games and puzzles (like memory games, Sudoku, etc.) can also help improve concentration, but the key is consistency and gradually upping the challenge. However, be cautious not to replace actual productive work with endless “brain training” games. Use them as a fun supplement.

Remember that improving concentration is a process. Just like you won’t get six-pack abs after two gym sessions, you won’t transform your attention overnight. But each time you successfully focus a little longer or resist a distraction, you’re building that muscle.

Manage Internal Distractions (Stress, Thoughts, and Boredom)

Not all distractions come from the outside world. Often, our own minds interrupt us — anxious thoughts, daydreams, or simply boredom can pull us away from what we’re doing. Managing these internal factors is crucial for concentration.

• Address Stress and Anxiety: It’s very hard to focus when you’re stressed about something or your mind is racing. If you’re anxious about unrelated issues (finances, personal matters), it may help to take a moment before work to acknowledge those feelings and “park” them. Some people find it useful to journal for a few minutes at the start of the day to clear their mind of worries. Write down what’s bugging you and tell yourself you’ll deal with those after your focused work session. Practicing relaxation techniques (like deep breathing exercises or a quick mindfulness meditation) can calm an anxious mind. Even a brief walk outside can reduce stress hormones and improve your ability to concentrate when you return. If work itself is the cause of stress because a task is overwhelming, break it down into smaller pieces (as mentioned earlier) so it feels manageable. And ensure you’re getting sufficient sleep and exercise—chronic stress often goes hand-in-hand with poor rest and sedentary habits, which negatively affect focus.

• Conquer Boredom with Techniques: Sometimes the task at hand is just not that stimulating, and boredom invites distraction. In such cases, try the following:

  • Set micro-goals or gamify the task: Challenge yourself (“How many math problems can I solve in 20 minutes?” or “Can I write 300 words in the next 15 minutes?”). Reward yourself after hitting the goal (even if it’s just a short break or a piece of chocolate).

  • Use a countdown timer: Knowing that the timer is running and you only have to push a bit longer can motivate you through dull stretches. It becomes a game to beat the clock.

  • Remind yourself of the purpose: Connect the boring task to a bigger goal or the consequence of not doing it. For instance, “I need to file these reports so that my team can make informed decisions (and so I don’t have to deal with a last-minute panic later).” Finding meaning in the task, or at least in its completion, can make it easier to slog through.

  • Alternate task types: If possible, mix up tedious tasks with more interesting ones throughout the day so you’re not doing 3 hours of boring filing straight. After 30 minutes of something dull, switch to a creative task for a while, then back. This can refresh your mind.

• Deal with Intrusive Thoughts: It’s common that while you try to concentrate, your brain suddenly serves up a random thought — “Did I pay that bill?” “What should I cook tonight?” or “I wonder what’s happening on Twitter.” To handle this, practice the noting technique. Acknowledge the thought (“okay, I’m thinking about dinner plans”) and gently let it go. You might write it down as a reminder for later, then refocus on your work. Try not to judge yourself for getting distracted; it happens to everyone. The key is to notice it quickly and bring your attention back. The faster you catch yourself wandering, the easier it is to refocus. If the thought is something emotionally troubling or very pressing, you may not be able to refocus well until you address it in some way. In such cases, it might be better to take a short break to resolve or calm that concern (e.g., make a quick call to straighten out the bill, or do a brief mindfulness exercise if you’re upset about something) then return to work with a clearer head.

• Use Visualization: Some people improve focus by visualizing themselves concentrating. For example, imagine that your mind is like a spotlight, and you deliberately shine it on the task in front of you, making everything else fade into darkness. Or envision that you have mental “blinkers” (like racehorses wear) that block out peripheral distractions. It might sound silly, but these mental tricks can solidify your intention to concentrate.

• Mindful Breaks for Mind-Wandering: If you find you just cannot focus because your brain is too cluttered with thoughts, take a mindful break. Step away from work and give yourself 5 minutes to do absolutely nothing but observe your thoughts. Let them flow freely. This is essentially a form of meditation. Often, after letting your mind roam for a bit, it will be more willing to settle down when you return to the task.

Healthy Body, Healthy Mind (Lifestyle Matters)

Your concentration is profoundly affected by your physical wellbeing. Think of your brain as part of your body (because it is!) — it needs the right fuel and conditions to operate at peak focus.

• Sleep: There’s no substitute for adequate sleep (7-9 hours for most adults). Lack of sleep impairs attention, working memory, and executive function, making it very difficult to stay on task. If you pulled an all-nighter or slept poorly, acknowledge that your concentration will be compromised. Prioritize getting back on a good sleep schedule rather than berating yourself for being unfocused. Consistent quality sleep will do wonders for your cognitive performance. If you have trouble sleeping, consider improving sleep hygiene (limiting screens before bed, keeping a regular bedtime, ensuring your room is dark and cool, etc.). One of the digital minimalism tips of no screens at bedtime ties in here — reducing late-night screen time (and thereby blue light and mental stimulation) can improve sleep, which in turn improves focus the next day.

• Exercise: Physical activity isn’t just for the body; it benefits the brain’s ability to concentrate too. Even moderate exercise like a brisk 20-minute walk can increase blood flow to the brain and release neurotransmitters that enhance mood and alertness. If you find yourself in a midday slump, exercise can be a better pick-me-up than another coffee. Some people incorporate short exercise or stretching breaks during their workday to keep the mind sharp. Over the long term, regular exercise is linked to better memory and concentration. You don’t need to become a gym rat—just keep active in any form you enjoy (dancing, cycling, yoga, etc.).

• Diet and Hydration: Your brain consumes a lot of energy, and it functions best with steady, quality fuel. Skipping meals or eating a lot of sugary junk can lead to energy crashes and foggy focus. Aim for balanced meals with protein, healthy fats, and complex carbs for sustained energy. For instance, a lunch of lean protein and veggies or whole grains will likely serve your afternoon focus better than a sugary pastry or nothing at all. Some brain-friendly foods include nuts, berries, leafy greens, and fish (thanks to omega-3 fatty acids). Also, stay hydrated. Even mild dehydration (as little as 1-2%) can impair cognitive functions like concentration. So keep a water bottle at your desk and sip regularly. If you notice fatigue or headache, it might be a sign to drink water.

• Caffeine and Focus Aids (Use Wisely): Many people use caffeine as a concentration booster. A cup of coffee or tea in the morning can indeed increase alertness. Just be mindful not to overdo it — too much caffeine can make you jittery or anxious, which hurts focus. Everyone’s sensitivity is different, but generally stick to moderate amounts and avoid caffeine too late in the day (to not mess with sleep). Some find benefits in herbal supplements or nootropics (like L-theanine with caffeine for calm focus, or others), but results vary and scientific support for many supplements is limited. If you choose to use such aids, do your research and maybe consult a healthcare provider. However, keep in mind that no supplement will compensate for poor sleep or a badly organized work routine; those fundamentals have to be in place first.

• Breaks in Nature: This ties both lifestyle and break-taking together: research suggests that spending time in nature (or even looking at images of nature) can restore depleted attention (this is called Attention Restoration Theory). If you can, take a short walk outside in a park or even around the block during a break. You might find that your concentration comes back stronger afterward. Greenery and fresh air have a calming, rejuvenating effect that scrolling your phone during a break doesn’t provide.

By taking care of your body, you lay the groundwork for your mind to function at its best. Think of focus as a holistic challenge—mind and body. A well-rested, well-nourished brain is just primed to concentrate.

Leverage Focus Techniques and Tools

We’ve covered environment, habits, and lifestyle. Let’s touch on a few additional techniques and tools designed specifically to aid concentration:

• Time Chunking & Scheduling Difficult Tasks When Alert: Identify your personal peak focus times (for many, it’s morning; for some, late at night). Schedule your most mentally demanding tasks for those periods when your concentration is naturally strongest. Do routine or low-focus tasks (like answering routine emails or organizing files) during times you typically feel a bit slower. This optimizes the quality of your attention. If you know you fade after lunch, maybe do creative work in the morning and administrative stuff in the early afternoon. Aligning tasks with energy cycles can dramatically improve efficiency and reduce the struggle.

• Eat the Frog (Tackle Hard Things First): This famous productivity adage suggests doing the hardest or most important task first thing in your day. The idea is that your willpower and focus are highest earlier, and accomplishing a tough task first provides momentum (and relief that the worst is behind you). This prevents the scenario of procrastinating all day on an important task while your mind wanders. Once the “frog” is eaten, you’ll likely find it easier to concentrate on other work because that big stressor is off your plate.

• Use Visual Cues to Maintain Focus: Sometimes a simple visual reminder can help you regain focus when you drift. This could be a sticky note on your monitor with a word like “FOCUS” or the name of your current project. Or a small sign that says “One thing at a time” or an inspirational quote about discipline. When you catch yourself veering off, these cues gently nudge you back. Some people even wear a particular hat or item when they’re in a deep work session as a signal (to themselves and others) that they’re concentrating.

• Two-Minute Rule for Quick Distractions: If a small task comes up that will truly take less than 2 minutes (and it’s important), you can apply David Allen’s GTD two-minute rule: do it immediately and get it off your mind. For example, if you’re working and you remember you need to sign a form that takes 30 seconds, doing it and removing that mental nag could help you focus better afterward. But use this sparingly — it’s not a license to derail your day with random little tasks. It’s mostly for things that would bug you incessantly if not handled. For everything else, capture it for later as discussed.

• Alternate Focus Styles: There are different focus modes – some people concentrate best in silence, others with a bit of background stimulus (like a busy café noise or quiet music). If you find silence too oppressive, consider a gentle background ambiance. “Coffee shop” sounds or white noise can create a cocoon that ironically helps some to focus by masking disruptive noises. Similarly, some ADHD individuals report they focus better with music or even while doodling – essentially occupying a part of the brain that would otherwise seek distraction. Figure out if a certain sensory input helps you concentrate, and incorporate it. Just ensure it doesn’t become a distraction itself (lyrics in music can be problematic for tasks involving language, for instance).

• Tech Tools for Focus: Beyond website blockers, there are other apps like Forest that gamify staying off your phone (you grow a virtual tree that dies if you exit the app early), or focus music apps that provide specially designed concentration tracks. The Pomodoro apps that ring bells for breaks, or time-tracking apps that show how you spent your day (RescueTime, for example) can be great for building awareness. Sometimes seeing that you spent 1 hour on social media is the wake-up call to change habits. Even using a simple to-do list app to write down your daily targets can keep you on track — checking off items gives a small dopamine hit that encourages you to focus on the next one.

• Accountability and Body Doubling: If you struggle to stay disciplined alone, find an accountability mechanism. This could be as simple as telling a colleague or friend “I’m going to work uninterrupted for the next hour on X” and then reporting back. Knowing someone else is aware of your goal can keep you more honest. “Body doubling” is a technique (often used in ADHD communities) where you work in the presence of someone else who is also working quietly. This could be in person or virtually (there are even focus sessions on Zoom or study-with-me YouTube videos). The mere presence of another can sometimes help you stay on task, because it mimics a supervised environment.

When Concentration Issues Persist

If you’ve tried various strategies and still find concentration extremely challenging, consider that there might be underlying issues worth addressing:

• Attention Disorders: Conditions like ADHD (Attention Deficit Hyperactivity Disorder) can significantly impact focus. It’s not just kids—many adults have ADHD (sometimes undiagnosed) and struggle with sustained attention and impulsivity. If you suspect this, it might be worth getting a professional evaluation. Management can include behavioral strategies, coaching, or medication. People with ADHD often benefit from external structures: alarms, timers, visual timers, written schedules, etc., more so than others. The strategies in this article still apply, but may need to be more rigorously or creatively implemented.

• Anxiety or Depression: Mental health conditions can sap concentration. Anxiety keeps your brain preoccupied with worries; depression can cause low energy and difficulty in thinking clearly. If you notice other signs (like persistent sadness, excessive worry, sleep/appetite changes), seeking help from a mental health professional can be life-changing. Treating those conditions often brings focus back as a bonus. Therapy or counseling can also teach you techniques to handle intrusive thoughts and improve your mental resilience for focusing.

• Learning differences: Some people have specific learning difficulties (like dyslexia or auditory processing disorder) that make focusing on certain tasks (like reading dense text or following verbal instructions) harder. They might need tailored strategies or tools (such as text-to-speech software, or breaking information into visual maps). Knowing how you learn best (visually, auditorily, hands-on) can help you adjust tasks into a format that naturally holds your attention better.

• Eye or Health Issues: Surprisingly, undiagnosed vision problems can hurt focus – if reading gives you a headache or you subconsciously avoid detailed work because it’s straining, maybe you need glasses. Likewise, conditions like hypothyroidism or anemia can cause brain fog. A general health check-up could be considered if you have symptoms of fatigue beyond just distraction.

Putting It All Together – Your Focus Routine

Improving concentration is really about building a systematic routine that favors focus. It might sound like a lot of changes, but you can implement them gradually:

For example, your new workflow might look like this: Start day with 5 minutes of planning and setting phone to Do Not Disturb -> Work on priority task in a 45-minute focus block (with phone away and site blocker on) -> 10 min break (stretch, coffee) -> Another 45 min block -> Break, etc. During lunch, short walk outside. Afternoon, tackle easier tasks or meetings. Use noise-cancelling headphones in the afternoon when the office is loud. Check email only at 11am and 4pm. Wrap up day by reviewing what was done and making tomorrow’s plan. Over time, this becomes second nature.

By following many of the tips above, you’re essentially optimizing your brain’s environment and training it for better focus. You should start noticing improvements: maybe you can get through a report without checking your phone once, or you find that what used to take 3 hours with distractions now only takes 2 focused hours, freeing up time. You might feel less stressed and more in control of your work. These positive results will motivate you to keep up the habits.

One additional tip: Celebrate your progress. Concentration, like any skill, improves incrementally. If you managed to study or work for 30 minutes straight when last week you could barely do 10, that’s awesome – acknowledge it! Positive reinforcement isn’t just for kids or pets; it works on us too. Reward yourself at milestones (even if it’s just giving yourself a well-earned longer break or a treat after a productive session).

Lastly, accept that no one focuses perfectly 100% of the time. You will have off days, and that’s okay. The goal isn’t to be a robot; it’s to significantly improve from where you are. Even top performers get distracted occasionally. The difference is they have strategies to get back on track quickly. When you slip up (get lost in Instagram for 20 minutes at work), don’t spiral into self-criticism. Just gently course-correct: take a breath, close the app, maybe stand up and reset your intention, and get back to it. Every moment is a new chance to focus.

In summary, improving concentration comes down to: reducing distractions, practicing deliberate focus, taking care of your brain’s needs, and building supportive habits. With consistency, you’ll find your mind wanders less, and you’ll accomplish more during your work or study hours than you thought possible. A focused life is not only more productive, but often more satisfying — you fully experience whatever you’re doing, rather than feeling constantly pulled in a dozen directions. Start implementing these techniques today, and gradually, you’ll reclaim your ability to deeply concentrate even in our distracted world.