Top Strategies on How to Not Get Distracted and Stay Focused

November 3, 2025

Have you ever sat down with the best intentions only to find your attention drifting within minutes? Nowadays, staying focused on one thing feels like a superpower, with recent research painting a sobering picture: our attention spans are undoubtedly decreasing. Then, within the workplace, roughly 79% of employees report getting distracted in under an hour. Not only that, but after every interruption, it takes about 25 minutes to refocus!

In short, if you’ve ever felt pulled in multiple directions–by your phone, messages, social media, emailing, calling friends or colleagues, or even your own mind wandering–you’re not alone!

So, do you want to learn how to not get distracted? Read on! In this article, we’ll discuss why we get distracted so easily and, most importantly, what we can do about it. We’ll cover everything from internal and external distractions to the neuroscience of focus and the myth of multitasking. But we’ll also explore how introducing cutting-edge neurofeedback training with Mendi can support concentration and promote staying on task!

Key Takeaways

Distractions stem from internal and external sources. Internal distractions include mind wandering, emotions, and impulses for instant gratification, while external distractions come from the environment, such as digital notifications or interruptions from others.
To not get distracted, optimize workspace conditions, practice mindfulness, use neurofeedback (like Mendi), manage energy, sleep, and nutrition, and implement structured goal-setting. These methods can strengthen attention, reduce distraction, and enhance productivity.

The Root Causes of Distractions

Distractions are either internal or external. Internal distractions include mind wandering, emotions, personal worries, and the human nature to seek immediate gratification. Emotional states like stress, excitement, or sadness can pull your attention away from a task and toward whatever triggered the feeling.

External distractions, on the other hand, come from the environment. Reports suggest that roughly 62% of workers identify digital notifications (external distractions) as their primary distraction, while 70% say interruptions from colleagues are the biggest issue.

The Neuroscience Behind Distraction

To understand why we get distracted, we must also understand how our brains process information. It’s all about the Default Mode Network (DMN), which is active when our mind rests or is engaged in internal thought. When you’re trying to focus, your brain’s attention networks need to stay engaged. But the DMN often tries to pull you back into wandering thoughts, like a tug-of-war inside your head. This is not inherently negative, but it can affect work performance.

Plus, our brains can only process so much at once, more specifically, about 110 bits of information per second. Just talking to someone already uses up more than half of our mental capacity, so there isn’t much left over for distractions or multitasking. Therefore, when the DMN kicks in while you’re trying to focus, mental bandwidth is siphoned away from the task at hand.

The Science of Focus and Attention

To understand the science of focus and attention, we’ll cover specifically how attention works, the cognitive load theory, flow state psychology, and the multitasking myth.

1. How Attention Works

Everything is orchestrated by the prefrontal cortex, the brain’s executive hub. It manages working memory, goal setting, task switching, and inhibition. Different attention systems work together: one keeps us focused on our goals, while others stay alert for new, important things happening to us.

In practice, attention shifts in two ways: top-down or deliberate (when you choose to concentrate) and bottom-up or automatic (when something grabs your attention without your control).

The prefrontal cortex is responsible for top-down attention, but once bottom-up signals grab your attention, the PFC can step in to either go along with the distraction or redirect you back to your goal.

2. Cognitive Load Theory

According to cognitive load theory, mental workload can be classified into three types, namely intrinsic (difficulty of subject), extraneous (how the information is presented), and germane (the effort put toward learning).

Reducing extraneous load can help your working memory process information more efficiently.

3. Flow State Psychology

The flow state is a highly focused, almost effortless mental state where you can lose track of time while being deeply immersed in the task at hand.

There are three core conditions for this flow state to happen: clear goals, a balance between challenge and skill, and deep focus. In short, specific, measurable goals channel attention, while matching the difficulty of a task to your skill level prevents boredom/anxiety.

4. The Multitasking Myth

Switching between tasks easily is not necessarily a skill; in fact, it is not physically possible to handle two tasks at the same time; this is just an illusion.

It has been shown that hopping between tasks can reduce productive time by up to 40%. Each hop requires a mental shift, but a part of your attention will always remain on the previous task (attention residue). This residue can take about 25 minutes to clear. In short, multitasking is not efficient. It spreads your attention thin, leaving your brain stressed and tired.

Distractions and Mental Health Conditions

While everyday distractions stem from internal or external triggers, persistent difficulties with focus can sometimes be linked to underlying mental health conditions. These conditions affect how the brain regulates attention, emotions, and energy, making it harder to sustain concentration even in distraction-free environments.

Attention-deficit/hyperactivity disorder (ADHD): characterized by inattention, impulsivity, and hyperactivity, ADHD often makes it difficult to filter out irrelevant stimuli or sustain focus on tasks that require sustained mental effort.
Anxiety disorders: constant worry, hypervigilance, rumination, or catastrophizing can occupy mental resources, pulling attention away from tasks and into cycles of “what if” thinking.
Depression: low energy, slowed thinking, and lack of motivation can impair concentration, making even simple tasks feel overwhelming.
Post-traumatic stress disorder (PTSD): intrusive memories or heightened alertness can interrupt focus, keeping the mind in a state of scanning for threats rather than engaging fully with the present task.
Sleep disorders: Conditions like insomnia or sleep apnea often cause fatigue and impair the brain’s executive functions, directly reducing attention span.

It’s important to recognize that occasional distraction is normal. But if difficulties with focus are persistent, severe, or affecting daily functioning, this may point to an underlying mental health condition. In such cases, seeking guidance from a qualified mental health professional is essential. Self-diagnosis is not reliable, and professional evaluation is the only way to determine the right support and treatment.

Strategies on How to Not Get Distracted and Stay Focused

So, are you ready to make a change for the better and train your brain to stay focused for longer periods? Here are the best methods you can try to develop your resilience against distractions!

1. Create an Optimal Physical Environment

As mentioned earlier, internal and external distractions cause a lack of focus. Since external distractions are often more powerful than internal ones, you must first create an optimal physical environment if you want to not get distracted and stay focused for longer. Here’s what you can try!

1.1. Workspace Design Principles

Aim for a clean, organized workspace with minimal clutter. Lighting matters as well: 300-500 lux of natural or cool white light is recommended for general office work. These settings keep you alert without causing eye strain.

Then comes temperature: productivity peaks at around 22 degrees Celsius, but declines drastically at above 30 degrees.

You should also ensure a comfortable desk height, position your monitor at eye level, and invest in an ergonomic chair. Physical discomfort can really distract you!

1.2. Managing Environmental Distractions

Heat, poor air quality, and noise can degrade focus. We already covered the heat, so let’s talk about air quality and noise.

Clean air reduces fatigue, so keep the windows open when possible. And buy some plants! Plants can improve both air quality and mood.

Noise-cancelling headphones are a must for those working in open offices! You can also listen to music if it helps you focus. The goal here is to create your own focus bubble!

1.3. The Role of Nature

Incorporating biophilic design elements (like the plants mentioned above) can restore attention.

However, short walks and bike rides can also rejuvenate your brain and improve focus.

1.4. Minimize Digital Distractions

Turn off notifications for non-essential or all apps, close unnecessary tabs, and put your phone in another room during deep work periods.

You can take it one step further and also use website blockers or focus apps that can prevent you from checking social media, messages, or email.

The goal is to establish digital boundaries: schedule specific times for checking messages, for example.

2. Train Your Brain to Manage Internal Distractions

Now, it’s time to take care of the internal distractions. And this can be done by leveraging neuroplasticity (namely, your brain’s ability to rewire itself) through neurofeedback.

Neurofeedback is a non-invasive method of training your brain that uses sensors to measure brain activity (electrical signals or blood flow) and provide real-time feedback on it. This way, your brain learns to self-regulate, helping you restore focus when needed and filter out distractions.

Traditional neurofeedback systems use EEG to train brain wave patterns, while newer devices like Mendi rely on functional Near-Infrared Spectroscopy to monitor blood flow and oxygenation. And the best thing about Mendi is that it targets the prefrontal cortex specifically, which is of utmost importance for our discussion (see the PFC’s role in attention above).

Through a game-like app, you control a ball with your mind while wearing the headband. All you have to do is focus on the ball, clear your mind, and ignore all the distractions. When you achieve this, you get a positive response from the app (the ball rises). This real-time feedback shows how well you’re concentrating.

Regular training with Mendi can help train focus and support prefrontal activation, improving sustained attention, decision-making, and cognitive flexibility. It also helps you become more aware of your mind-wandering patterns.

And it doesn’t take much time: 3-5 minutes, 3-4x a week, that's it! With consistent practice, Mendi neurofeedback can help you stay focused for much longer periods and enter a flow state much more easily!

3. Develop Effective Focus Habits

Naturally, neurofeedback is not the only way to control or reduce the effect of internal distractions. It trains your brain to detect the lack of focus and enhances your ability to regain focus when needed, but you can still use a plethora of other strategies to tackle and manage internal distractions.

3.1. Strategic Planning And Goal-Setting

Plan your day ahead, preferably the night before, as simple as that. Write down two or three essential tasks that you want to complete. This action primes your brain to focus on those tasks in particular, instead of drifting to other things that are less important. In other words, set SMART goals: specific, measurable, achievable, relevant, and time-bound.

You can also use a priority matrix (the Eisenhower Matrix) to classify tasks into urgent/important categories, so you can start your day with the most important tasks.

3.2. Task Management Techniques

Break big projects into smaller steps. Large tasks can feel overwhelming, and this makes it easier to procrastinate and get distracted. If you divide them into manageable chunks that allow you to measure progress, you’ll feel more motivated.

You can also use time blocking to schedule specific periods for deep work and administrative tasks. Naturally, experiment with the Pomodoro Technique!

3.3. Energy And Attention Management

Take regular breaks to prevent burnout. Cognitive performance follows ultradian rhythms: 90-120-minute cycles of peak energy followed by natural dips.

Align the most demanding tasks with high-energy periods and schedule recovery activities (short walks, stretching).

3.4. Mindfulness and Cognitive Training

Meditation trains your attention to return to a single point of focus. Start with 3-5 minutes a day: focus on your breath, for example; when and if your mind wanders, gently refocus without judgement.

As your meditation skill grows, try longer sessions or techniques like body scanning and open monitoring.

You can also try cognitive flexibility exercises like attention-switching drills or N-back tasks. They can help improve your ability to intentionally move between tasks without getting caught in distractions.

3.5. Digital Wellness Strategies

Audit how you spend your digital time and identify which apps or websites cause the most distraction. It would be best to practice digital minimalism if you have trouble maintaining focus.

In short, use technology only when it serves a clear purpose. Set app limits, designate screen-free zones, and schedule digital detox days: complete disconnection for a few hours or even during the entire weekend.

Manage notifications by checking email at set intervals, and schedule plenty of offline activities (cooking, reading, going out) to give your brain a break from screens.

3.6. Leverage Accountability and Support Systems

Accountability partners can be a real boost to motivation and can help reduce procrastination. Share your goals with a friend or family member, for example, and schedule regular check-ins.

Naturally, agree on consequences or rewards for missing or meeting your focus targets. Study groups, coworking spaces, or productivity forums can be of great help in this scenario.

4. Practical Implementation Tools

The strategies seem clear, right? But, ultimately, it’s always easier said than done, isn’t it? Don’t worry, though, because we’ve got some great tips that will help you implement them!

Environmental cues - use sticky notes with motivational messages or prompts that tell you to focus on one thing or return to work. You can also create focus zones in your house or workspace to boost focus retention.
Cognitive tools - capture stray thoughts before they derail you! Use a notebook, a journal, or just a piece of paper to write down ideas or worries that pop up while you’re working. This way, you’ll know you won’t forget what made you lose focus and take care of it later!
Technology solutions - leverage apps and software that support focus. You can try website blockers, focus apps (e.g., Forest), and environmental control apps (that adjust light or play background sounds on cue).

5. Health Foundations for Peak Focus

Remind yourself that it's only natural for your physical health to influence your ability to stay focused! As such, here's what you have to keep in mind!

5.1. Sleep Quality

Poor sleep impairs attention, working memory, and decision-making. A single night of improper sleep can significantly hinder performance.

So, aim for 7-9 hours of quality sleep (by quality, we mean a good sleep hygiene: consistent bedtime and wake time, limitation on caffeine and alcohol, no screens during the night, and creating a dark, quiet bedroom, ready for sleep).

5.2. Nutrition for Cognitive Performance

Your brain needs energy to stay in focus. Ensure a balanced diet rich in antioxidants, complex carbs, lean proteins, and omega-3 fatty acids. Fish, nuts, berries, leafy greens, and whole foods do wonders for brain function.

Eat regular meals and choose healthy snacks. And naturally, stay hydrated and, if needed, introduce supplements into your routine (after consulting with a healthcare professional).

5.3. Physical Activity and Focus

Physical activity increases blood flow to the brain and stimulates the release of neurotransmitters like dopamine and serotonin. These enhance mood and attention.

You should incorporate aerobic activity, strength training, and flexibility work into your weekly routine. Also, short movement breaks during work help maintain concentration.

5.5. The Brain-Body Connection

Your physical state affects your mental state. Poor posture can impair breathing and reduce oxygen flow to the brain. You should sit with a neutral spine, shoulders relaxed, and feet flat on the floor.

To improve posture and oxygen flow, you can practice diaphragmatic breathing exercises (deep inhale through your nose, expanding the abdomen, and slow exhale through your mouth).

Moreover, signs of fatigue or anxiety should be met with change: adjust your posture, take a break, or engage in gentle movement to reset your body-brain connection.

Final Thoughts

Staying focused is challenging, but not impossible. Digital distractions, racing thoughts, mind wandering, and external interruptions all sap attention. Plus, the brain’s limited processing capacity and the costs of switching tasks make multitasking ineffective.

Instead, you should build a supportive physical environment, manage your energy and thoughts more efficiently, practice mindfulness, and leverage tools like neurofeedback training with Mendi. These can dramatically improve your ability to stay on task and reduce the chances of getting distracted!

Want to give Mendi a try and get one step closer to your success? Get your own headband today!

Frequently Asked Questions

How do I stop getting distracted easily?

To stop getting distracted easily, eliminate obvious triggers by silencing non-essential notifications and clearing clutter, set realistic goals for each work session, and break larger assignments into manageable steps. Regular breaks, physical movement, and mindfulness techniques like breathing exercises can also help you refocus when your mind drifts.

Is getting distracted linked with ADHD?

Difficulty sustaining attention is a hallmark of ADHD, but anyone can struggle with distractions. If you find that attention lapses interfere with daily life, a healthcare professional can evaluate whether ADHD is a factor and suggest appropriate strategies.

Why do I get easily distracted from studying?

You might be getting distracted from studying so easily because of digital temptations, unclear study goals, fatigue, or trying to absorb too much at once. Creating a quiet, organized study area, removing your phone, and studying in focused blocks with scheduled breaks can reduce distractions.

What is the cure for distraction?

There’s no one‑size‑fits‑all cure for distraction; staying focused requires a combination of habits. Optimize your environment, practice mindfulness, and consider tools like neurofeedback to train sustained attention. Consistent sleep, exercise, and balanced nutrition also support your efforts.

How can I minimize digital distractions while working?

To optimize digital distractions while working, silence non‑essential notifications, close unnecessary tabs and apps on your computer, and use website blockers to limit access to distracting sites.

What are some effective grounding exercises to help me stay focused?

Effective grounding exercises that can help you stay focused include paying attention to your breath or to the feeling of your feet against the floor. These can help you quickly anchor yourself in the present moment when your mind starts wandering.

Why is it important to take regular breaks during study sessions?

Short breaks are important during study sessions because they give your brain time to rest and recharge, improving your ability to concentrate and retain information. Rather than wasting time, breaks help prevent mental fatigue and increase overall productivity.

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