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How To Improve Your Focus And Concentration Level While At The Office

“Focus is the ability to maintain your attention on a single, immediate activity and direct your energy towards it”. However, with so many distractions found in today’s world, being able to focus can be difficult. We try to multitask to get to everything we need to do in a day, but does that work? Actually, it doesn’t. The brain doesn’t multitask. It task switches. So how do we get our focus back when we are overtired and have so much to do? Here are some tips you can use to improve your focus and concentration levels while at work.

1. Have a distraction-free workspace

You need to have a quiet environment in which you can feel motivated and focused. It’s very easy for you to be distracted by so many competing demands for your time. Remove the noise, by just focusing on one thing at a time. It will take far less time to complete your task and will be less draining as your brain is working more efficiently this way.

2. Take little breaks to allow your brain to rest

It’s important for you to take breaks often while sitting at work. Try setting your alarm for 20 minutes and doing a solid block of work, then take 2 minutes to look away from your computer and stretch your legs. Walk around a bit or take a social break. Just taking a pause allows your eyes to rest from your laptop or computer screen and allows the brain to unplug for a minute.

3. Define the top 5 things you need to focus

We will always have more work to do than we can get done in a day. Start by creating a goal of the high-priority items and choose 5. It’s hard to stay motivated if we constantly feel like we are leaving things unfinished. If you can prioritize the top 5 and get those done, it will light up the little reward centers in your brain that feel good when you complete a task. You’ll start to feel better and you complete the items on your list. The rest can wait till tomorrow.

4. Plan your work in advance

By planning ahead for the day, you will be able to get ahead of any distractions that might occur. As a result, you will be able to spend more time on the more important things that you need to accomplish and less time on unimportant tasks. By planning out your day in advance, you will also be able to get rid of your distractions and free up your mind so that you can concentrate better while at work.

These few steps can help reduce the amount of time and energy spent and streamline your focus. Here’s to a more productive and relaxed you!


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Ronda is a Peak Performance Coach focusing on Life Coaching and the Mental Wellbeing of Athletes in her practice. She is also contracted through a large Division 1 University program to work with their athletes as a mental coach. She specializes in fear, pressure, adversity, uncertainty, removing obstacles, anxiety, doubt, recovering from injuries or setbacks, and identity beyond a sport or a role. She provides a proactive approach to the mental health of athletes and teams on wellbeing and the mental side of the game. Ronda is also an accomplished athlete herself and spent five seasons as a head coach for a Professional Women’s Hockey team in the Premier Hockey Federation, and is a scout for the Nashville Predators of the NHL.

Ronda’s education includes undergraduate studies in Psychology, a Masters in School Counseling and post graduate certifications in Applied Positive Psychology, The R.E.W.I.R.E. Mindset Systemᵀᴹ, and is certified as an Applied Positive Psychology coach, specializing in Leadership, Mentoring and Coaching, Teamwork and Collaboration. While Ronda has specialized in the athletic mindset, she is passionate about helping any person wanting to uncover what is possible and learn to use their mind as an asset for reaching their full potential.


Sylvia Halligan is a mind-body mental agility and change management coach. She helps organizations successfully lead and navigate change, make it stick, and empower individuals to transform into flourishing, thriving beings. Her personal coaching practice incorporates a blend of eastern philosophy practices backed by western science. Interventions include guided visualization, hypnosis, breath work, embodiment, energy psychology, positive psychology, and neuroscience.

Sylvia is a Yoga Alliance Registered Yoga Teacher (RYT), holds certifications in Applied Positive Psychology (CAPP) and Applied Positive Psychology Coaching (CAPP), and is an ICF credentialed Associate Certified Coach (ACC). She is also a Prosci-Certified Change Management Practitioner and certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Specialties: Leading organizations through change and making it stick. Guiding individual change journeys through holistic mind-body coaching. Teaching people to thrive, not just survive.


Anjali is a Holistic Health & Positive Psychology Pracitioner. As a naturally intuitive, compassionate, and deeply empathetic coach, Anjali creates an environment for her clients that allows them to truly understand the connection of how the mind and body coexist and relate to one another. Assisting clients in understanding the mind & body connection, how blocked emotions can reappear in emotional patterning or physical alignments in the body, and aids in healing through the use of various techniques, including The R.E.W.I.R.E. Mindset Systemᵀᴹ.

Anjali holds degrees in Communications and an MBA, along with post graduate degrees and certifications in Applied Positive Psychology, Integrative Holistic Health Coaching and Breathwork.ᵀᴹ


Marjolein is a trainer, facilitator and coach, specializing in Emotional Intelligence and Leadership. In her individual coaching practice, Marjolein works with people to educate and empower them with the tools from Positive Psychology, Self Compassion and Emotional Intelligence. Her work with corporations includes embedding innovative, human-centric mindset coaching, training and facilitation. She’s a Senior Leadership Facilitator for THNK, The School of Creative Leadership in Amsterdam, Netherlands where she develops global leaders in international corporations to unlock their full potential in leading themselves, and others, for greater impact.

Marjolein holds certifications in Emotional Intelligence and Leadership, Applied Positive Psychology (CAPP) and is an Applied Positive Psychology coach. She is also trained in Self Compassion, through the thought leader in this space, Kristen Neff, and is certified in The R.E.W.I.R.E. Mindset Systemᵀᴹ. Marjolein holds a Masters degree in Biomedical Sciences and Post Graduate degrees in Management and Positive Psychology.