How to focus in a world of distractions: phone, notifications and deep work

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Concentration has become harder to protect. Phones, chat apps, email and endless feeds are all designed to grab attention, and each small interruption costs more than the few seconds it takes: getting back into a complicated task takes a while. The good news is that focus is not just a personality trait. It is largely shaped by your surroundings and habits, and those you can change.

Tame notifications

Every notification is an invitation to switch tasks. Most can go.

Turn off all notifications that are not from people. News alerts, app promotions, likes and game reminders rarely need to reach you instantly.
Keep only essential people-based alerts: calls from family, messages from your manager or anyone you are responsible for.
Use focus or do-not-disturb modes on your phone and computer during work blocks, with exceptions for genuine emergencies.
Remove badges (the red numbers on app icons). They create a constant itch to check.
Check messages and email at set times rather than whenever they arrive. Most messages can wait an hour without anyone noticing.

Where your phone sits matters

Many people find that simply having a phone in view pulls at their attention, even when it is silent. The simplest fix is distance:

Out of sight: in a drawer, a bag, or better, another room while you work.
Out of reach: if you have to stand up and walk to check it, you will check it less.
Move tempting apps off your home screen, or log out of them so opening one takes deliberate effort.
Charge it outside the bedroom so it is not the last thing you see at night and the first in the morning.

Deep work blocks

"Deep work" is a term popularised by the computer scientist and author Cal Newport for focused, undistracted work on cognitively demanding tasks. You will not get it by accident; you have to schedule it.

Book the time. Put one or two blocks of 60 to 120 minutes in your calendar, ideally at your sharpest time of day.
Decide the task in advance. Know exactly what you will work on before the block begins, so you do not waste the start choosing.
Remove the exits. Phone away, notifications off, unrelated tabs closed, a note on the door or a status in your chat app.
Start small. If you are used to constant switching, even 30 minutes of real focus is hard at first. Build up.
Stop on purpose. End with a quick note of where you got to and what comes next, so tomorrow's block starts quickly.

Single-tasking

Multitasking usually means rapidly switching between tasks, and each switch costs time and attention. Practise doing one thing at a time:

One tab, one window, one document for the task at hand.
A "parking" notepad next to you. When an unrelated thought arrives ("buy milk", "reply to Jo"), write it down and return to the task.
Batch similar small jobs: answer all messages in one sitting, make all calls in another.
In meetings and conversations, put the laptop lid down or the phone away. People notice.

Work with your attention, not against it

Expect your mind to wander. It is normal. The skill is noticing and coming back, not never drifting.
Use a timer for short sprints if long stretches feel impossible; the Pomodoro Technique has its own guide in this room.
Reduce noise: earplugs, noise-cancelling headphones, or a consistent background sound if silence is not an option.
Clear the desk: visible clutter, unopened post and other tasks are all small calls on attention.

Rest and sleep are part of focus

No strategy compensates for exhaustion. Concentration, memory and self-control all suffer when you are short of sleep.

Aim for regular sleep and wake times, including at weekends where possible.
Wind down without screens for a while before bed.
Take real breaks during the day: stand up, walk, look at something far away, go outside. Scrolling a feed is not much of a break for the mind.
Move your body. Many people find a short walk restores focus faster than another coffee.

If you have persistent trouble concentrating that affects work, study or relationships, or it comes with low mood, anxiety or poor sleep, it is worth speaking to a doctor. Conditions such as ADHD, depression, anxiety and sleep disorders can all affect focus and can be treated. What is your biggest distraction, and what has helped you most? Share your tips or questions in the comments.