How to Improve Focus: Deep Work Strategies for a Distracted World

You sit down to work on something important. Five minutes in, you check your email. Then a message pops up. Then you remember you need to look something up, and somehow you end up reading about a celebrity you don't even like. Forty minutes later, you've done about six minutes of actual work, and you feel strangely exhausted.

If focusing feels harder than it used to, you're not imagining it. Our tools, workplaces and feeds are built to grab attention, and our brains are paying the price. The good news is that focus is a skill, not a fixed trait. With a few smart strategies, you can get more done in less time, feel calmer while you work and enjoy the deep satisfaction of truly concentrating.

What is deep work?

Deep work is a term popularized by computer science professor Cal Newport in his 2016 book Deep Work. He defines it as professional activities done in a state of distraction-free concentration that push your cognitive abilities to their limit. It's the kind of focused effort that creates real value and improves your skills.

The opposite is shallow work: tasks that are logistical, easy to do while distracted and often less valuable, like answering routine emails, scheduling and scrolling through messages.

Both have their place. The problem is that many of us spend almost all our time in shallow mode.

Why focusing is so hard today

Constant interruptions

Research by Gloria Mark at the University of California, Irvine, has found that after being interrupted, it can take a substantial amount of time, often cited as around 23 minutes, to fully return to the original task. Her research has also found that people's attention on screens shifts very quickly, often in under a minute on average.

Attention residue

When you switch from one task to another, part of your attention stays stuck on the previous task. Researcher Sophie Leroy called this attention residue. It's one reason quickly checking email in the middle of focused work can be so costly. Our guide to the multitasking myth explains why your brain doesn't really multitask.

Phones nearby

Some research suggests that simply having your phone within sight may reduce available mental capacity, even if it's turned face down. Results have been mixed across studies, but many people find their focus improves when the phone is in another room.

Always-on work culture

Expectations of instant replies to messages and emails can make it feel impossible to step away for a focused hour.

Stress, poor sleep and fatigue

Focus depends on a well-rested, calm brain. Stress and sleep loss make it much harder. Our guide to brain fog covers more causes of poor concentration.

Benefits of deep work

• Higher-quality work in less time
• Faster learning of complex skills
• Less stress, because you're making real progress
• More satisfaction, often including the enjoyable experience of flow
• A career advantage, since the ability to focus deeply is increasingly rare and valuable

12 strategies to improve your focus

1. Time-block your day

Schedule specific blocks for deep work on your calendar, just like meetings. Many people find 60 to 90 minutes a good length for a deep work block. Protect these blocks as if they're appointments you can't move.

2. Do your hardest work when your energy is highest

Many people focus best in the morning, but notice your own rhythms. Put deep work in your peak hours and save shallow tasks for lower-energy times.

3. Put your phone in another room

It sounds simple, but it's one of the most effective changes you can make. If you need your phone, turn on do-not-disturb and keep it out of sight.

4. Close everything you don't need

Close email, messaging apps and extra browser tabs. Use full-screen mode for the task you're working on.

5. Batch shallow work

Instead of checking email constantly, check it at set times, like three times a day. Group small tasks, calls and messages into dedicated blocks.

6. Set a clear goal for each session

Before you start, write down exactly what you'll accomplish: "Draft the introduction and first two sections of the report." Clear goals make it easier to focus and to know when you're done.

7. Use a focus timer

The Pomodoro technique, 25 minutes of focus followed by a five-minute break, is a great way to start if long sessions feel hard. As your focus improves, try longer intervals.

8. Create a focus ritual

Use the same cues each time you start deep work: a specific place, a cup of tea, a particular playlist or noise-cancelling headphones. Over time, these cues signal your brain that it's time to concentrate.

9. Keep a distraction notepad

When a random thought pops up, like "I need to buy dog food," write it on a notepad and return to your task. You'll deal with it later, and your brain can let it go.

10. Train your attention gradually

Focus is like a muscle. If you can only focus for 10 minutes now, start there and add five minutes each week. Practicing boredom without reaching for your phone also helps. Our guide to boredom and creativity explains why.

11. Take real breaks

Breaks restore attention. Step away from screens, walk, stretch or look out a window. Our guide to microbreaks at work has ideas. Scrolling social media during breaks often isn't restful.

12. Use a shutdown ritual

At the end of your workday, review your tasks, plan tomorrow and say (even out loud) "work is done." A clear end to work helps your brain switch off and recover. Our guide to work-life boundaries has more tips.

Supporting focus with healthy habits

Your ability to concentrate depends on the rest of your life too:

• Sleep: Aim for seven to nine hours. Sleep loss hits attention hard.
• Exercise: Physical activity supports attention and brain health. See our guide to exercise and the brain.
• Hydration and food: Regular meals and water help steady energy.
• Stress management: Breathing exercises, time outdoors and mindfulness can calm a scattered mind. Our guide to what is mindfulness is a good start.
• Screen habits: Heavy short-form video use may make it harder to sustain attention. Our guide to brain rot and attention span explores the research.

Deep work when you can't control your schedule

Not everyone can block three hours of uninterrupted time. If you work in a busy job, have kids or share a space, try:

• Micro deep work sessions of 20 to 30 minutes
• Early mornings or late evenings when it's quieter
• Communicating your focus time to coworkers or family
• Using a "do not disturb" signal, like headphones or a sign
• Asking your manager about protected focus time for important projects

A sample deep work day

• 8:00 to 8:15: Plan the day, set your top three priorities
• 8:15 to 9:45: Deep work block one, phone in another room
• 9:45 to 10:00: Break, walk or stretch
• 10:00 to 10:30: Email and messages
• 10:30 to 12:00: Meetings or shallow tasks
• 12:00 to 1:00: Lunch away from screens
• 1:00 to 2:30: Deep work block two
• 2:30 to 3:00: Email and messages
• 3:00 to 4:30: Meetings, calls and smaller tasks
• 4:30 to 5:00: Shutdown ritual and plan for tomorrow

Frequently asked questions

What is deep work?

Deep work is focused, distraction-free work on cognitively demanding tasks. The term was popularized by Cal Newport in his book Deep Work.

How long should a deep work session be?

Many people find 60 to 90 minutes works well, but beginners can start with 25 to 30 minutes and build up.

How can I stop getting distracted while working?

Put your phone in another room, close unnecessary apps, batch email and messages, set clear goals for each session and keep a notepad for stray thoughts.

Does having my phone nearby affect focus?

Some research suggests the mere presence of a phone may reduce focus, although results vary. Many people find that keeping it out of sight helps.

How can I train my attention span?

Practice focusing for short periods and gradually increase the time. Reduce multitasking, limit short-form video and get enough sleep and exercise.

Focused attention is a superpower for intellectual wellness. See how all eight dimensions are doing with our free wellness wheel quiz.