Why you can’t concentrate at work (and what you can do about it)
We’ve all had days where we can’t seem to focus on the task at hand and actually accomplish anything. We take way too long to reply to an email, then open a YouTube video and go down its often-inevitable rabbit hole, or scroll through social media much longer than we should. Knowing that our list of things to do is only mounting doesn’t help either. What gives, you may wonder. In this Pacific Prime UK article, we look at why you can’t concentrate at work and what you can do when you can’t focus.
You’re exhausted
If you start the workday with eyes that barely seem to open, a triple espresso in your mug and non-stop yawning, you are probably exhausted. And when you’re that tired, it becomes that much more difficult to concentrate. Based on research surrounding the impact of sleep deprivation on cognitive performance, there is a direct link between lack of sleep and impaired cognitive function. It hinders one facet in particular, and that is the ability to focus.
But what is even more disturbing is that extended wakefulness can cause brain cells to die. Without enough sleep, neurons don’t get a chance to rest either, which can lead to them being damaged and ultimately destroyed. Even though studies have been done on mice, it’s likely that lack of sleep could kill our human brain cells too.
The solution
That triple espresso might help you push through but it’s merely a quick fix. If you can’t have a quick nap during the workday, then the next best thing you can do is go for a walk. It’s even better if you can go for a walk outdoors, as you’ll benefit from moving your body and getting some natural light as well.
As tempting as it may be to keep your coffee levels high, you’re better off downing lots of water as sleepiness is one of the main symptoms of chronic dehydration. And while these tips will help you get through the day when you rather curl up underneath your desk, nothing beats getting enough rest at night (which is 7-9 hours for most people), so make sure to prioritise sleep.
You don’t like what you’re working on
If you’re having trouble staying focused at work despite plenty of rest and high energy levels, you might just not like whatever it is you’re supposed to be working on. From sheer boredom to self-doubt, there are many reasons why you may have a tough time getting to work and end up browsing aimlessly, mindlessly chatting to colleagues and filling up your water bottle for the third time in an hour. The good news is that lack of focus isn’t the problem; it’s just procrastination.
The solution
There’s a reason why “do the hard things first” is common advice, and that’s because it works. By eating the frog, you start the day with the most important, or most dreaded, task. Once that’s done, anything else on your to-do list will seem much more manageable and enjoyable, which will help you stay focused and motivated as the day goes on.
You’re distracted by news
Meeting after meeting and chatty colleagues aside, there are plenty of things that can distract you during the workday. After all, we all have personal lives, and some days our personal matters steal our attention. Don’t be hard on yourself when this happens, as it’s hard for anyone to focus when their emotions are elsewhere.
While negative news impacts our mood for various reasons, so does good news. The saying too much of a good thing applies, as the adrenaline from positive news can often turn into anxiety, and thereby impact work performance. Whichever direction your emotional state is pulled towards, being out of balance makes it difficult to stay focused at work.
The solution
It’s not always easy to keep your emotions in check. No matter how much you try to push away thoughts of the news, it just keeps coming back. According to experts, your best bet is to acknowledge the distraction first and recentre yourself through breathing exercises, a quick meditation, or jotting down some notes to look at later. The idea is not to avoid what you’re feeling but to recognise it and set it aside for when you can deal with it properly.
Taking a few minutes to do this will help you rebalance your mood or adrenaline levels so you can concentrate on work again. It may sound simple, but simple solutions are often the most effective.
Your work environment isn’t right
We all thrive in different environments. The ideal work environment for you can improve your concentration and make it easy to focus for much longer than one that isn’t. While some people might prefer a quiet room all to themselves, others may enjoy a traditional office setup with colleagues all around. What’s more, comfortable, ergonomic furniture plays an important role too, as it’s hard to concentrate when you can’t even sit properly.
The solution
Some offices and coworking spaces keep workspace design in mind and offer customised workspaces for this very reason. But if yours doesn’t, then do what you can to make your space suitable for you. For instance, you might want to use a backrest, a laptop stand, or your own keyboard and mouse. If you prefer natural light, you could try swapping your desk with a colleague who sits by the window if rules allow for it. If you work from home, invest in good quality furniture like a desk and chair for your home office.
You’re spreading yourself too thin
Multitaskers like to think that doing a lot of things at once makes them more productive, but that isn’t always the case. Sure, it may feel like you’re doing more, but studies show that our brains aren’t as equipped for multiple tasks as we may believe. While there are some instances when multitasking can be good, such as with tasks that require minimal attention or when it motivates you, times when you’re finding it hard to focus at work are not one of them.
The problem with doing too many things at once is that you often end up producing less overall. On top of that, interrupted work often results in more frustration and higher stress levels. Being under too much stress is comparable to having too much adrenaline in that both make it harder for you to focus and perform.
The solution
Even if we know that multitasking can spike our stress levels and make us less productive, it’s something that many of us do habitually. We’ve all said that we’re going to focus on the task in front of us, only to find we return to doing several things at once. Fortunately, there are little things you can do to increase your ability to focus. You can:
- Put your phone in your bag or in another room
- Reduce the number of tabs open in your browser
- Play white noise or study music through your headphones so you can’t hear what’s going on around you
Lists are also a great way to focus on daily priorities. Write down a few of your top priorities for the day ahead so you know what you want to accomplish by the end of it. Additionally, planned breaks like the Pomodoro Technique give you shorter periods to work with. Not only does this help you get more done in a shorter amount of time, but it ensures you get some much-needed breaks to rest and refocus.
How to focus on work
There are many reasons why it can be challenging to focus at work. Remember that everyone has days when they’re not at their best. Be kind to yourself and take a few minutes to recentre yourself so you can tackle one thing at a time. You might feel like you don’t have time to spare, but those precious minutes can do wonders instead of letting your thoughts go around and around without getting anywhere. You’ve got this!
Stay healthy with Pacific Prime UK
Another reason you might have trouble focusing at work is due to an unhealthy lifestyle. For example, you could be deficient in essential nutrients or not get enough exercise. If your lack of focus at work is persistent, your best bet is to speak to a healthcare professional. Fortunately, with the right health insurance plan, you can confidently access quality healthcare whenever you need it.
As a leading insurance broker with over two decades of industry experience, Pacific Prime UK can help you find the ideal plan for your needs and budget. We compare plans from leading insurers, including expat health insurance and family health insurance in the UK, as well as pre-existing condition insurance in the UK and so much more.
Contact us for impartial advice and a free quote today!
Jantra curates and reports on the results of Pacific Prime’s monthly newsletters, as well as manages Pacific Prime’s Deputy Global CEO’s LinkedIn posts. Complemented by her background in business writing, Jantra’s passion for health, insurance, and employee benefits helps her create engaging content - no matter how complex the subject is.
Growing up as a third-culture kid has given her a multicultural perspective that helps her relate to expats and their families while 8 years of working remotely have given her unique insight into hybrid work arrangements and enthusiasm for employee benefits.
- Wellness Wednesday: Boosting Employee Well-being at Work - August 16, 2023
- What Is the Average Cost of Family Health Insurance in the UK? - August 7, 2023
- Why the World Needs More Women in the Workplace - July 21, 2023
Comments
Comments for this post are closed.
We'll notify you
when our team replies!