Staying focused and productive is not about working harder all the time. It is about using strategies that help you manage distractions, stress, time, and energy. The following practical hacks can help you build better habits, improve your focus, and make steady progress toward your goals.
- Limit screen time to reduce sensory overload.
- Turn on the Do Not Disturb feature on your phone to minimize interruptions.
- Close the door or post a sign to let others know you are working.
- Lower the volume or listen to instrumental music instead of music with lyrics.
- Use fidget tools or other sensory supports to help maintain focus, if they work for you.
- Designate a dedicated workspace, or keep a bag with all of your work materials if you are on the go.
- Ensure your workspace has adequate lighting.
- Keep your workspace clean and free of clutter.
- Use a timer to stay on task. If possible, avoid using your phone as a timer to minimize distractions.
- Use the buddy system. Try body doubling with a friend or join a group session hosted by Academic Support.
- Acknowledge your thoughts and emotions, including stress. Recognize your feelings, then let them go. Avoid dwelling on worries, especially those that are outside of your control.
- Avoid hunger by eating balanced, nutritious meals to help maintain your energy and focus.
- Challenge imposter syndrome by:
- Embracing mistakes as opportunities to learn and grow.
- Being mindful of your internal dialogue and practicing self-compassion.
- Celebrating your progress and accomplishments, no matter how small.
- Prioritize getting enough sleep.
- Avoid recreational drugs and alcohol, especially during periods of high stress.
- Write in a journal to process your thoughts and emotions.
- Smile and laugh. They can help boost your mood by releasing positive neurotransmitters.
- Choose your narrative. Ask yourself whether what you are feeling is stress or excitement, and consider reframing your perspective.
- Practice slow, deep breathing with long exhales to help calm your mind and body.
Try the 3-3-3 Rule:
- Name three things you can see.
- Name three sounds you can hear.
- Move three parts of your body, such as your fingers, ankle, or arm.
Manage Your Schedule
Work around your most productive times.
Use self-reflection and ask yourself:
- Do I wake up and go to bed at the same time every day?
- When do I feel the most alert during the day?
- Are there days when my schedule is less/more hectic?
- What can I adjust/eliminate in my schedule to find more time?
- Is there a stressful event in my future?
- Organize your thoughts by identifying your short-term and long-term goals.
- Prioritize your tasks and use your available time intentionally.
- Be honest with yourself and hold yourself accountable for your progress.
- Reach out for support when you need it. Consider scheduling a meeting with an Academic Coach to develop strategies and stay on track.
Timeboxing
Timeboxing is a time-management strategy similar to time blocking, but with one key difference: you decide whether each task has a hard or soft time limit.
- Hard timebox: The task or activity must stop when the allotted time is up, even if it is not finished.
- Soft timebox: The end of the time period is a guideline, allowing you to wrap up what you're doing before moving on to the next task. This approach works especially well for long-term projects and goals.
Pomodoro Technique
The Pomodoro Technique is a time management method that alternates focused work sessions with short breaks to help improve concentration and prevent burnout.
- Work for 25 minutes
- Take a 5-minute break
- After 3 cycles, take a 30-to-60-minute break.
- Get comfortable with being uncomfortable. Growth often happens when you work through challenges.
- Be patient with yourself and recognize that progress takes time.
- Allow patience to guide you as you gain clarity about your goals and purpose.
- Practice managing impulsive behaviors by pausing and making intentional choices.
THINK
Practice the pause before you speak or act. If what you are about to say doesn’t
pass through these filters, then do not speak or act.
- T = is it true?
- H = is it helpful?
- I = is it inspiring?
- N = is it necessary?
- K = is it kind?
Two-Minute Rule
If a task takes less than two minutes to complete, do it immediately.
This prevents small tasks from piling up and can help build momentum for tackling larger
assignments.The Five-Minute Start
Commit to working on a task for just five minutes. Often, getting
started is the hardest part, and once the initial barrier is overcome, it's easier to
continue working.
- Remember that success takes consistent effort. It's a marathon, not a sprint.
- Focus on your effort and not the outcome.
- Reward your effort, not just achievement.
- Use your support system to boost your effort.
Remember that progress is created through consistent effort, self-awareness, and using the support systems available to you. Small changes can lead to meaningful results.
Need More Help?
Looking to improve your student skills? Book with a coach! To learn more about Academic Coaching, see the What is Academic Coaching page.
Mackey, I. (2022, June 9). FAQ. Huberman Lab. Retrieved July 7, 2022, from
https://hubermanlab.com/faq/
Mastering Time Management for college students. Purdue Global. (n.d.). Retrieved July 7, 2022, from https://www.purdueglobal.edu/blog/student-life/time-management-busy-college-students/
(PDF) an examination of patience and well-being - researchgate. (n.d.). Retrieved July 7, 2022, from
https://www.researchgate.net/publication/254336846_An_examination_of_patience_and_well-being
Tricaso, K. (2021, July 5). Are you really incompetent, or is it imposter syndrome? Modern Intimacy. Retrieved July 9, 2022, from https://www.modernintimacy.com/are-you-really-incompetent-or-is-it-imposter-syndrome/
U.S. Department of Health and Human Services. (n.d.). National Institute of General Medical
Sciences (NIGMS). National Institute of General Medical Sciences. Retrieved July 10, 2022, from https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx#:~:text=Circadian%20rhythms%20are%20physical%2C%20mental,the%20stu
YouTube. (2018, July 5). The only way to stop procrastinating | mel robbins. YouTube. Retrieved July
9, 2022, from https://www.youtube.com/watch?v=4x7MkLDGnu8