7 ways to improve focus
It’s often claimed that we’re much less able to focus nowadays than we used to be — that we’ve somehow lost our ability to focus. With all the technological advancements and algorithms that perfectly exploit our weaknesses when it comes to attention, it’s easy to believe that our concentration has simply deteriorated.
But according to Stefan van der Stigchel, Professor of Cognitive Psychology, that’s nonsense. He argues that our concentration problems don’t stem from a lack of ability, but are entirely caused by our environment. With our changing workspaces and our smartphones, it feels like we’re constantly “on.”
His solution is simple: optimise your environment so you can improve focus.
That’s why this blog is dedicated to exactly that — optimising the environment around you. Here you’ll find seven effective ways to improve your focus.
1. What is your task?
When we talk about concentration or focus, we’re really talking about carrying out a specific task. That task can be a technical skill you’re trying to improve, your breathing that you want to pay attention to, something creative you’re working on, or a tactical skill needed to perform at your best.
When you know exactly what your task is — whether it’s for a training session or a race — you can constantly check whether you’re actually working on that task and whether you’re executing it well. This helps you maintain your focus and significantly reduces distractions.
2. Recognise your distraction
When you know where your weaknesses lie in terms of distraction, it becomes much easier to recognise them and become aware of them. So when you’re training, studying, or even performing in a tournament or race, you can start to notice where your unhelpful thoughts are drifting. Is it background noise? Your phone? Your opponent? The crowd? Or are you easily distracted by the end result?
The first step in improving your focus and concentration is developing awareness of your weak spots.
3. Eliminate distractions
The next step is to eliminate or reduce these distractions. You can do this in several ways — for example, by using mental skills. You can use self-talk to bring your attention back to your task, set goals to stay focused, or visualise yourself keeping your attention on the task you defined beforehand.
4. Use the circles of attention
The attention circle is a powerful method for categorising your focus or sources of distraction. The different numbers in the circles you see below each represent a specific type of focus or distraction:
Task focus
Direct distractions (crowd, coach, opponent, weather)
Thoughts about what you should be able to do
Success or failure
Consequences of success or failure
“What am I doing here?” thoughts
You can use these circles to recognise and categorise your distractions, just like in tip 2. The further you move away from the core, the harder it becomes to return to task focus. So make sure you have a clear understanding of your task and actively recognise your distractions.
5. Bepaal een tijdsframe
It’s impossible to stay focused for hours at a time. That’s why it’s important to determine a specific time frame — and if you want to train your focus over several weeks, build it up gradually. Start small, for example by focusing on your task for just 10 minutes. Over the next weeks, you can slowly increase this to 15 minutes, 20 minutes, 30 minutes, and so on.
This approach gives you a sense of achievement each time you succeed, and that feeling will motivate you to continue improving your focus.
6. Here and now
An important part of focusing is being fully present in the here and now. You can ask yourself: What can I do right now to deliver the best possible performance? This aligns with circle 1 of the attention circle. The moment you move outside that first circle, you’re no longer in the present moment — and your performance will decline.
So make sure you stay in the here and now, and it will become much easier to maintain or improve your focus.
7. Reward yourself
By rewarding yourself, you create a positive association with improving your focus. It also encourages you to consciously acknowledge the goals you’ve achieved. This is important for building stronger self-confidence and a healthier self-image. In short, by rewarding yourself after a period of focused work, you increase your motivation to concentrate again — a win-win situation!
My name is Lex, and as a sports psychologist I specialize in the mental coaching of cyclists.
Do you want to become mentally stronger? Schedule a free Mindset Scan through the link below and I’ll give you your first practical tool to help you improve your self confidence!
