Concentrating at work can be a challenge when faced with constant notifications, noisy open spaces, and other demands.
However, concentration is essential to boost your productivity and ensure quality work .
Discover our tips and exercises to improve your concentration and efficiency at work .
The importance of concentration at work
Why is focus essential for your productivity?
Good concentration helps improve your productivity and efficiency . It helps you manage your time better .
Staying focused on one task at a time speeds up your productivity . You can accomplish more tasks in less time, reducing unproductive activities and distractions.
How does concentration influence the quality of your work?
Concentration influences the quality of your work and improves your accuracy .
You are more attentive to details and make fewer mistakes , which increases your job satisfaction and self-confidence.
The Effects of Poor Concentration on Mental and Physical Health
Poor concentration negatively impacts your health. It leads to physical and mental fatigue, stress and anxiety .
You feel constantly overwhelmed by your tasks and losing control over your schedule and responsibilities.
This impacts your overall well-being and motivation.
Tips to improve your concentration at work
Organize your workspace to promote concentration
A well-organized office promotes mental clarity . Choose a clean, tidy, airy, and bright environment to clarify your ideas.
Natural light regulates your biological clock and positively impacts your mood, energy and mental acuity.
Add other biophilic elements to create a calming atmosphere :
- Plants,
- Natural textures and materials such as wood, stone, rattan…
- Water features, such as indoor fountains and waterfalls.
Finally, last but not least, the key to a workspace that promotes concentration is ergonomic design . First, choose a comfortable, ergonomic office chair . For workstations, consider standing desks and smart desks to prevent discomfort and improve concentration.
Choose Active Sitting to Boost Your Concentration
Dynamic seating relies on the use of an ergonomic seat that encourages micro-movements , such as ball seats or ergonomic rocking chairs.
Our Bloon Active Seating boosts productivity and focus by enabling light physical activity while sitting at your desk. The same goes for alternating between sitting and standing positions.
Don’t hesitate to consult our article on the Active Ball Seat to find out all its benefits .
Manage your time effectively
It's difficult to maintain consistent focus throughout your workday. That's why you need to organize your time effectively by implementing several best practices:
- Prioritize your tasks using the Eisenhower Matrix or the 1-3-5 method. The latter involves scheduling one major task, three medium tasks, and five minor tasks into your workday to avoid getting distracted.
- Take advantage of your energy peaks: for example, schedule deep work in the morning rather than at the end of the day and reserve the afternoon for meetings.
- Set clear and achievable goals and objectives during your workday to optimize your mental performance.
- Move forward on one task at a time.
- Learn to delegate and say no to avoid mental overload.
- Create focus rituals: a coffee, a playlist, or a meditation session to signal to your brain that it's time to focus.
Take regular breaks using the Pomodoro method to recharge your focus
Your concentration level varies throughout the day, as does your energy. Breaks are essential for recharging your batteries.
This is what the Pomodoro technique proposes, which involves 25-minute focus phases, alternating with 5-minute breaks. After 4 sessions, take a longer break of 20 to 30 minutes. This cadence allows for intense focus sessions . 25/5 is the standard rhythm, but it is entirely possible to modify it according to your workflow.
Short, regular breaks help you recharge your batteries , oxygenate your brain , avoid mental fatigue and distractions .
Minimize digital distractions and create a calm work environment
In a hyper-connected environment, it's not always easy to stay focused. There are many distractions : notifications on mobile and computer, outside noise, especially in open-plan offices, distracting objects on the desk, and more.
Create a calm work environment by minimizing distractions . To do this, you can:
- Manage digital distractions by turning off notifications and putting your phone on silent.
- Set specific time slots to check your notifications, emails, Slack messages, etc.
- Reduce surrounding noise and interruptions by using earplugs, earphones, or noise-cancelling headphones,
- Personalize your office with simplicity by avoiding overly distracting objects to avoid visual distractions. Replace them with calming and inspiring elements, such as plants, minimalist paintings, etc.
- Keep only the tools you need to complete your tasks on hand .
Incorporate physical exercises to maintain energy and focus
Moving regularly helps improve your blood circulation and oxygenation to your brain, which maintains your energy levels and concentration .
Using a Bloon Swiss ball is particularly recommended because it promotes constant micro-movements and an active posture . This way, you stay active without even realizing it while continuing to work. In addition, you can use this Swiss ball for stretching exercises and sports at the office . Find out more in our article on the 10 best exercises to do with a ball at the office .
Don't worry if you don't have an Active Bloon Seat yet. We've put together an article on how to discreetly exercise at the office . Stretching exercises, walking, and yoga are all easy practices to do during your active breaks to relax, maximize your energy, and boost your productivity.
Use breathing and meditation techniques to refocus
When you work too hard, you sometimes feel a kind of mental fog. To refocus , you can use breathing and meditation techniques .
By calming your mind and reducing stress, practicing deep breathing or mindful meditation for a few minutes improves your focus.
5 exercises to improve your concentration at work
Deep breathing to increase concentration
Oxygenation of the brain is a key element for concentration. Yet, tired from long hours of work, we sometimes forget to breathe properly.
Practicing deep breathing for 5 to 10 minutes is usually enough to improve your focus . The method is simple: take a deep breath in through your nose, hold your breath for a few seconds, and then exhale. Repeat this exercise several times.
By focusing on your breathing, you gradually relax and regain your mental clarity .
Visualization and cognitive exercises to improve your concentration and focus
Just like memory, concentration can be worked on.
There are several types of exercises for this purpose, such as:
- Visualization exercises : For example, you can visualize a simple object, observe its details, and turn it to improve your focus.
- Cognitive exercises : Puzzles, memory games, and sudokus are excellent ways to boost your attention, concentration, and thinking.
Quick meditation to refocus the mind before an important task
To refocus on the current or upcoming task, try meditation .
It's perfectly possible to do quick meditation sessions of 5 to 10 minutes . Mindfulness meditation involves using all your senses to anchor yourself in the present moment. The effectiveness of meditation lies in its regularity.
Don't hesitate to use dedicated applications to support you in this new practice.
Stretching and muscle relaxation to reduce stress and improve attention
Working sitting for long hours at a desk causes muscle tension that needs to be relieved.
You can do a series of stretches for your neck, shoulders, back, and legs . Check out our 12 best exercises for stretching at your desk .
In addition to stretching, you can also perform some muscle relaxation exercises to relieve stress. For example, gradually tense and release each muscle group.
Short walks to boost circulation and energy
Also take advantage of your breaks to stretch your legs by taking short walks outside or in the office.
A 5-10 minute walk helps you stay active, oxygenates your brain, boosts blood circulation and boosts your energy levels.
After a short walk, you regain your focus and mental clarity , which improves your productivity.
FAQ: Everything you need to know about how to concentrate at work
Why can't I concentrate at work?
There are many reasons why you can't concentrate at work, including noise, excessive meetings, constant distractions from notifications and colleagues, and an unsuitable workspace.
How to improve concentration at work?
To improve your concentration at work, you can organize your space, make your workstation ergonomic, use time management techniques, minimize distractions, stay active, take regular breaks, practice deep breathing and meditation.
How to concentrate 100%?
Focusing 100% involves eliminating all sources of distraction and listening to your own rhythm by alternating between periods of intense focus and breaks using the Pomodoro technique.
What to do when you can't concentrate?
If you find yourself unable to concentrate, take a break to do some physical activity, breathing exercises, or meditation.
What are the causes of lack of concentration and attention?
There are many causes of poor concentration and attention. Fatigue, stress, noisy environments, digital distractions, and poor diet are the most common.
How to concentrate when you are stressed?
To refocus and relieve stress, consider deep breathing, mindful meditation, stretching, and muscle relaxation.
