Better focus is something we’re pushed towards from a young age. In school, improved focus can mean better grades and, later, a more successful career. Focus during exercise can mean improved performance. And focus in social settings can even make way for deeper connections. Really, this type of improved concentration has the power to benefit many areas of our lives, both personal and professional. But despite its importance, most of us aren’t explicitly taught how to improve focus. 

That’s why we spoke with experts on the subject—a psychologist, a professional counselor, and a Peloton meditation instructor—to learn more. Below, everything you need to know about how to improve focus and why it’s worth doing.

What Is Focus, Exactly?

“Focus is the cognitive ability to concentrate, keep one’s mind on a specific task or goal, and shut out distractions,” says Cameron Sepah, PhD, a clinical psychologist, professor of psychiatry at UCSF Medical School, and performance optimization specialist. “Focus involves working memory, executive function, and attentional control, allowing one to process the relevant information and ignore irrelevant stimuli.” 

For example, a student is particularly focused if they’re able to write an essay while blocking out stimuli like their phone or social media. Meanwhile, an athlete may display particular focus if they can concentrate on their breathwork during yoga rather than letting their mind wander to a challenging conversation.

Essentially, when you’re focused, you’re better able to work at peak performance, whether in academics, work, or athletic training, Sepah explains. At its core, focus is essential for productivity, learning, and achievement. 

Why Staying Focused Can Be Difficult

Here’s what no one tells you about focus: Your brain is actively working against it. 

Research suggests mind-wandering occurs for approximately one-third of the time we’re awake. There’s a reason for that: “Your brain’s default mode is to scan for threats, seek novelty, and prioritize immediate gratification over deep work,” says Mandy Morris, a licensed professional counselor and executive psychology coach. “The modern world is an all-you-can-eat buffet of distractions.”

 Not to mention, external factors like lack of sleep, chronic stress, and even nutrition and exercise habits can also affect focus. “Lack of sleep compromises the prefrontal cortex's functionality, lowering cognitive control and attention,” Sepah explains. “Stress boosts cortisol levels, which can overload the brain with prioritization. And a diet that is high in processed foods and sugar creates blood sugar spikes, which cause mental fogginess.” 

Mental health conditions such as attention-deficit/hyperactivity disorder (ADHD), generalized anxiety disorder (GAD), and depression can also make it harder for a person to concentrate. If you’re concerned about your symptoms or experience sudden changes in your concentration, speak with a healthcare provider. They can help map out a plan that’s right for you.

The Benefits of Improving Focus and Concentration

Apart from increased productivity, improving your focus can result in a few additional (and somewhat surprising!) advantages in both personal and professional aspects of life. Here are a few ways razor-sharp focus can potentially benefit someone:

Lower Stress and Anxiety Levels

“There is evidence from research that has found that persons with greater sustained attention have decreased stress and anxiety levels, since they are in a better position to manage thoughts and responses,” Sepah says. Essentially, devoting your attention to one specific task at a time helps reduce competing thoughts or feelings and, as a result, leaves you with more mental energy and cognitive resources.

Improved Workout Performance

Greater concentration can also play a role in your physical performance. For instance, professional athletes often apply attentional management strategies, like meditation or intentional breaks, to boost overall performance, pain tolerance, reaction time, and coordination, Sepah says. 

There’s even evidence that greater mental fortitude may actually increase muscle strength. In a study published in Neuropsychologia, scientists found that participants who simply performed “mental contractions” on their little finger abductor and elbow flexor muscles experienced enhanced cortical signals in the brain, resulting in increased muscle activation and strength. That said, it’s important to note this study is from 2004 and had a small sample size, so more research is needed to say for sure.

Enhanced Cognitive Function

Research indicates that focus is important for a wide range of cognitive processes, such as problem solving. Greater concentration may also help with memory, according to the Mayo Clinic. 

Stronger Relationships

Focusing on the person you’re talking to—or being genuinely present during interactions—can lead to better conversations and deeper connections. Plus, studies suggest mindfulness training and the ability to be present in the moment can significantly improve emotional regulation—another helpful tool for maintaining positive relationships. 

How to Improve Focus

Improving your focus helps in every area of your life, says Peloton instructor Kirra Michel. “It can help you stay efficient, consistent, and safe,” says Kirra, who, as a meditation instructor, knows a lot about focus. 

But contrary to popular belief, improving your focus isn’t about trying harder—rather, it’s about “hacking” your brain’s built-in attention system, Morris says. Here are a handful of proven strategies to do just that: 

1. Limit Distractions

Minimize any external stimuli or distractions around you. This could mean turning off the notifications on your phone, finding a quiet space away from other people, or using apps that put time restrictions on certain apps or even block distracting websites.

2. Reward Yourself

“Your brain will always keep you distracted because it’s a dopamine junkie,” Morris explains. “Every time you check your phone, jump between tasks, or scroll mindlessly, your brain gets a tiny dopamine hit. It craves these micro-rewards, making deep concentration feel boring by comparison.” 

One way to combat this is by creating healthy rewards for focus-related accomplishments. “Make deep work feel rewarding again by tying small pleasures to it,” she says, pointing to examples like a great cup of coffee or a playlist reserved for focused work.

3. Prioritize Tasks

Starting with your most important or challenging task can help you get the job done better and more efficiently, since you’ll be working on it when your mind is fresh and your focus is at its peak. If your mind is constantly wandering to other items on your to-do list, you may be able to reduce that mental clutter by writing out a to-do list or journaling about distracting thoughts. 

4. Take Short Breaks

It might feel counterproductive to take breaks when you’re working to improve your focus. But continuous work without any downtime to rest and recharge can actually impair focus, which is why it’s so key to plan periodic breaks. 

One especially great way to spend your time away? Step outside for a walk or run. These are both examples of a therapeutic technique called “bilateral stimulation,” which involve movements that activate both sides of the brain and can help hone your focus. 

“When you engage in bilateral stimulation, your brain synchronizes its hemispheres, which sharpens problem-solving, focus, and emotional regulation,” Morris says. “This works because bilateral stimulation reduces amygdala over-activation (when the brain’s fear and anxiety center becomes overwhelmed, causing an emotional or irrational response).” 

5. Meditate 

Meditation helps train your mind to stay focused on the present. “When we do bicep curls, we get stronger and better at curls, but it also becomes easier to lift your groceries or kids,” Kirra says. “It’s the same with meditation—we can become more focused while meditating, and that focus can show up off the cushion and in other areas of your life too.” 

6. Get More Sleep

Lack of sleep can hinder your ability to focus, so make sure you’re well-rested. For adults, experts recommend somewhere between seven to nine hours or sleep per night. 

7. Eat Nutritionally Rich Foods 

Eating a healthy diet packed with foods like fruits, vegetables, whole grains, and lean proteins, as well as nutrients like omega-3 fatty acids, has been linked to enhanced cognitive function and improved focus. 

8. Drink More Water

Point blank: “Your brain doesn’t work without water,” Morris says. “Even a 2 percent drop in dehydration messes you up, because it can cause cognitive impairment—affecting focus, working memory, and decision-making.”

Aim for between 11.5 and 15.5 cups of liquid per day from both beverages and foods, and make it a point to hydrate all day long. 

9. Get More Exercise

Working out leads to a boost of brain chemicals that promote new brain connections, helping to improve attention and cognitive function, according to Harvard Health Publishing. Experts recommend 150 minutes of moderate-intensity aerobic exercise—jogging, brisk walking, or dancing, for example—per week to help increase blood flow to the prefrontal cortex, which is the part of the brain in charge of focus.

Strength training and high-intensity interval training (HIIT) are also key for focus, says Morris. “Research shows they increase dopamine, norepinephrine, and BDNF—key chemicals that boost cognitive function,” she explains.

Psst: You can find strength, HIIT, and cardio workouts on the Peloton App (in addition to tons of other fitness modalities).

10. Spend Time In Nature

Studies suggest even short periods of time spent in nature—eating lunch outside or taking a brief outdoor walk, for example—can help improve both attention and executive function.

11. Train Your Brain 

Crosswords, puzzles, and other brainteaser games may help improve attention and concentration, according to one 2021 study on 40 male participants. So if you’re having trouble focusing, a quick play break may help. 

Not a huge gamer? Trying a new hobby—like a new language, musical instrument, or a skill like cooking or painting—can also improve focus.

Tips for Staying Focused During Exercise

Now we know it’s beneficial to improve focus for both everyday life and your fitness routine—but what can you do to maintain that focus, especially when you’re mid-workout? Here are a few tips for staying in the zone during exercise:

These are all strategies worth trying, Kirra says, since a sharper focus allows you to stay present during exercise, focus on your breath, and hone in on your performance. “You’ll be able to feel your body more and make micro adjustments to stay safe and get the most out of the exercise,” she adds.