Staying Focused Starts at Night

Staying Focused Starts at Night

Staying Focused Starts at Night

Introduction

We are often faced with tasks that cannot be completed during the day. This is not always a problem, as much research has shown that you can get more done at night granted that you are still getting enough sleep afterwards. For night owls, this is even more true.

A couple reasons why some people are more focused in the evening are because you are more relaxed and there are less distractions. This is true not just for night owls, but for most people in general.

You are More Relaxed at Night

At the end of the day, most people breathe an audible sigh of relief—the major tasks are done, and your mind is free until tomorrow. For some this means that their minds shut off for the evening, but for night owls it can provide a burst of motivation.

This is because we are more relaxed if there is less expected of us at that particular time. Chances are, your boss or coworkers won’t be calling you at 3 am. There is also the sense of relaxation that comes with:

  • Lack of expectation for news or communication

    • New laws, policies, or major COVID updates are not likely to be released at night

  • You don’t expect to make or receive phone calls from family and friends

  • There will likely not be new work assignments designated in the late evening hours

This lack of expectations allows your mind to relax and makes you better prepared to complete tasks efficiently.

There are Fewer Distractions

There is much less going on in the evening than during the day, including:

  • Minimized contact with others

  • Fewer outside noises

  • Fewer tasks to complete

When you are faced with limited external stimuli, your ability to focus improves drastically. People associate the day with activities such as mealtimes, fitness routines, school, and work, but our nights are generally considered open. The song “Night Time, My Time” comes to mind.

The truth is that during the day, there is stuff going on all around us—its inevitable to get sucked in from time to time, which diminishes your ability to focus. At night, this is a non-issue.

Conclusion

The bottom line in all of this is that focus begins at night mainly for night owls, as there are some diehard morning people who are most productive in the wee hours of the morning. However, for those night-dwellers, focus is greatly improved because of being in a more relaxed state and faced with fewer distractions that could hinder concentration.

Staying Focused During Breaks

Staying Focused During Breaks

Staying Focused During Breaks

Introduction

When you are working for a long time, it is extremely beneficial to take short breaks. However, if you become too absorbed in your down time, it can be difficult to get back into the flow.

For this reason it is important to maintain some level of thought on your current task, even when you’re taking an interlude. One way to stay focused is to engage in energizing break activities—this is particularly effective for study sessions. A couple of these activities include going outside and practicing meditation.

Going Outside

Never underestimate the impact that a breath of fresh air can have, especially when you are fully focused and engaged in a task. You can start to feel cooped up and restless, and even a brief outdoor endeavor can make a big difference.

Some options for breaktime outdoor activities include:

  • Taking a quick walk

    • If you have a dog, you can take them with you

  • Sitting on the porch, patio, or other outdoor space

  • Go out and pick up your favorite coffee

Along with the benefit of alleviating restlessness, taking short walks also help with brain function, cognitive performance, and memory—all of which you can use when your break ends.

Practicing Meditation

Meditation has a myriad of benefits when you’re trying to maintain a level of focus. It can take as little as a couple of minutes to make an impact on your brain and ability to refocus when the time comes.

Some suggested meditation practices are:

  • Deep breathing (for any duration of time)

  • Stretching or doing yoga

  • Sitting down in a quiet, empty room to be alone with your thoughts

Since what some find relaxing others don’t, it is best to pick an activity that is the most soothing to you for your meditation period. Some people enjoy listening to a bit of soothing music, petting their animals, or tidying up the room to be the most relaxing.

The ultimate objective is to choose a tranquil activity that will refresh your mind without making you sluggish—you may have to experiment with different techniques until you find the ones that work best for you.

Conclusion

Taking breaks during a focus-driven task is one of the most effective ways to maximize focus and attention. Though everyone has different methods of recharging, two that have been proven most efficacious are going outside and meditating. Don’t be afraid to investigate other types of downtime activities—it will pay off in the long run!

How to be Mindful While Staying Focused

How to be Mindful While Staying Focused

How to be Mindful While Staying Focused

Introduction

Staying focused on a task in and of itself can be tricky. This is further complicated when you must maintain active mindfulness during the activity, as your brain could become stretched thin.

Being mindful involves becoming self-aware of our thoughts in the present. Though this sounds easy, research has actually showed that people spend almost half of their time thinking about other things when trying to accomplish a task. Our brains essentially go into auto mode, where it is common to overlook important details or other considerations.

How to Achieve Mindfulness

Mindfulness does not begin simultaneously with the task—you must first put yourself into the right mindset. Try meditating briefly by taking deep breaths and organizing your thoughts before you begin so that you start with a fresh, clear mind. If you notice yourself drifting, repeat the deep breathing process.

Focus and awareness are two key components of mindfulness:

  • Focus refers to capacity to concentrate only on the task at hand

  • Awareness refers to ability to filter out unnecessary stimuli (ex. an email) while also being receptive to necessary stimuli (ex. a call to attention from an employer)

At times the thought of taking a break seems unfathomable, but research has shown that taking micro-breaks throughout the day actually increases mindfulness because it lets you reorient yourself to the present task.

Similar to the logic of deep breathing exercises, it can also be helpful to take a moment and get back in touch with your surroundings when you’re feeling distracted. You can do this by tapping into your senses:

  • Visual environment (sight)

  • Surrounding/background noise (sound)

  • Physical sensations (touch)

  • Lingering flavors (taste)

  • Physical environment (feel)

Why is This so Hard?

Our minds are constantly processing a million things at once, so it’s easy to become preoccupied. For the most part we are considering the past and future along with the present, which makes it hard to focus on just one. To modify this, try to empty your mind of everything except your current activity and block out other events.

Because we are taught that accomplishing the most amount in the least time is optimal—which technically, it is—this practice also makes it easy to fall prey to multitasking. Multitasking has been proven to diminish efficiency and productivity, often leaving you worse off than you started. Instead, give your full attention to whatever you do to increase both the quality and quantity of your work.

Conclusion

Staying focused while being mindful can seem like a daunting task, but there are ways to set yourself up for success. Being in the present and diligent in your work may require some refocusing, but don’t be discouraged. Getting into the habit of these practices can make you the model of efficiency!

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How To Stay Focused – Does Coffee Help?

How To Stay Focused – Does Coffee Help?

Can Coffee Really Help You Stay Focused?

Introduction

There have been many studies about the effects of coffee on productivity. Caffeine is the main source of effects experienced, as it is a stimulant—this means that it kicks our nervous system up a notch and is thus a good facilitator of focus. Two ways it does this by increasing your levels of alertness and mental performance.

Though its benefits are substantial, use caution to monitor your coffee intake. On the flip side, too much can be counterproductive towards your goals and inhibit cognitive abilities rather than improve on them.

Mental Performance and Alertness

Some tasks are just plain tedious; there’s no way around it. Going through this process can make you feel sluggish and decrease patience throughout the day, and sometimes a cup of coffee is just what you need to reorient yourself.

Studies assert that caffeine can improve concentration and attention. This is especially useful in times when you are:

  • Experiencing a midday lag

  • Experiencing lack of sleep

  • Performing extended repetitive tasks

  • Working at night

Because your attention span wanes throughout the day, sometimes a cognitive boost is needed to power through it. One or two (depending on your tolerance) cups of coffee can not only renew your focus, but also improve on mental acuity. This means that you can continue to be effective and thorough, even when a day drags on.

Be wary, though, as too much caffeine can cause jitteriness and actually impair your productivity. Moderating your coffee intake, such as limiting yourself to 2 or 3 cups daily, is an easy way to make sure you don’t overdo it and experience a crash later on.

As a stimulant, the caffeine in coffee actually blocks brain receptors related to fatigue. In reasonable amounts it can be a great way to increase cognitive abilities, including:

  • Self-control and willpower

  • Decision-making

  • Memory

  • Attention and concentration

When You’ve Had Too Much

Conversely, drinking excess amounts of coffee can be detrimental. Caffeine as a stimulant is good in small amounts, but too much has the opposite effect.

Sleep patterns, for example, are strongly impacted by caffeine intake. Too much coffee late in the day may make it harder to fall asleep. It can also cause a decline in sleep quality and quantity, which increases your need for caffeine during the day—this can become a vicious cycle.

The consequences of this cycle wreak havoc physiologically. Some of these impairments are:

  • Elevated blood pressure

  • Elevated adrenaline

  • Higher risk of “crashing”

    • This is when the caffeine in your brain wears off

    • You are often left with less energy than when you began

Conclusion

In moderation, coffee can be great for productivity. It increases cognitive functions and alertness to maximize your daily output. However, too much can cause significant problems. As long as you monitor consumption, caffeine can be a useful tool for success.

Two fabulous packages, available to help you improve your focus...

Download your free report here

 

Superb Focus Package - More Information Here