Struggling to Concentrate? Here’s How to Train Your Overwhelmed Mind

If you find yourself reaching for your phone every few minutes—like I do, with a staggering average of 244 times a day—only to forget what you were looking for, you’re not alone. While it’s tempting to blame this on the pandemic, the truth is I was already easily distracted long before that.

As I attempt to write this article, I predict I’ll be sidetracked about 6,132,013 times (give or take). My kids are constantly interrupting, and I’m complicit, bouncing from one social media app to the next, checking numerous chats, and trying to piece together coherent thoughts amid the chaos.

What’s Going on with Our Focus?

Let’s not sugarcoat it: there are plenty of legitimate reasons you might be struggling to concentrate. You might simply have a harder time tuning out distractions, or you could be sleep-deprived. Age, neurodivergent conditions, or hormonal changes due to pregnancy or menopause can also play a role. Additionally, health issues such as concussions, anxiety, and stress can hinder your focus. And yes, the pandemic has been a significant factor in this equation.

Dr. Sarah Mills, a cognitive neuroscience expert at the University of California, reassures us that feeling distracted is perfectly normal in these times. “It’s a natural response to the overwhelming stimuli we face,” she explains. “Your attention system is functioning as it should, reacting to the environment around you.”

Focus Isn’t Just a Decision

Unfortunately, Dr. Mills also delivers some disappointing news: you can’t just will yourself to have better focus. It requires practice. “Expecting a perfectly focused mind is unrealistic,” she says. With so many captivating distractions—like the latest viral trends—how can anyone resist?

Training Your Brain

While the idea of exercising your brain might not sound appealing to everyone, there are effective techniques to enhance your mental agility and improve mindfulness. In her book, “Mind Over Matter: Cultivating Focus and Attention in Everyday Life,” Dr. Mills outlines a four-week training program based on her research. Simple mindfulness exercises can significantly improve your attention span and overall mental health.

Here are some of her top tips:

Breathe Awareness: For one week, dedicate three minutes each day to noticing where you feel your breath in your body—be it your chest or abdomen. Focus your attention there, and gently redirect it when it strays.
Body Scan: In the second week, take a few minutes to mentally scan your body from head to toe, paying attention to any sensations. If your mind wanders, guide it back to the last body part you focused on.
Integrate Focus into Daily Activities: Apply your focus techniques to routine tasks. While brushing your teeth, concentrate on the sensations and actions involved. If your mind drifts, simply return your focus to the task at hand.
Accept Mind-Wandering: It’s natural for your mind to drift; your brain is designed to respond to new stimuli. Your goal is to gently redirect your focus back to where you want it to be.
Dispelling Mindfulness Myths: Many people think they must clear their minds completely to practice mindfulness, which is unrealistic. Instead, recognize that refocusing your attention is part of the practice.
Mindfulness Isn’t About Bliss: Many believe that mindfulness leads to a state of perfect calm, but its true purpose is to help you be present in the moment.

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In summary, if you’re struggling to focus, you’re not alone. With a combination of mindfulness practices and a better understanding of our attention systems, we can retrain our minds to enhance our concentration in an increasingly distracting world.