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4 Exercises to Improve Your Focus

Written by Leon Ho
Founder & CEO of Lifehack
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In today’s bustling world, distractions are as ubiquitous as air. To not get swept away by the cacophony, we need power – a lot of it – to remain unwavering and focused. Believe it or not, our brains can be molded and strengthened, much like the muscles in our body, to be more resilient and powerful. This isn’t just some poetic comparison. Viewing the mind as a muscle isn’t merely an analogy, but a true reflection of how it operates.

Just as our biceps and quads have a set strength and stamina at any moment, so do our attention “muscles.” Let them sit idle, and they’ll wither; exercise them deliberately, and they’ll flourish.

But just like our muscles scream for a break after a heavy workout, our minds too yearn for rest after a heavy bout of concentration. Ever felt that sinking sensation in your stomach right before a grueling workout or before diving deep into a lengthy read? It’s that voice whispering, “Maybe, not today.” Yet, in those very moments, we have to steel ourselves, take a deep breath, and plunge right in.

In the thick of a workout or halfway through an article, that voice might re-emerge, coaxing us to give up, to click on a new tab or pack up our gym gear. Yet, if we challenge ourselves just a tad bit more, it’s astonishing to realize the reservoirs of strength and focus we actually possess.

Here I’m going to share with you 4 simple exercises that can help improve your focus.

4 Exercises to Improve Your Focus

These focus exercises are your toolkit to sharpen concentration. Some might guide you to make the most of your time, while others keep your mind calm.

But, just like physical training, building focus is an energy game. Regularly practicing these exercises will not only help you concentrate better but will also give your brain the stamina and clarity it needs in this whirlwind of a world.


1. Exercise Your Body

Engaging in strength training and other physical activities is not just about flexing muscles. It’s a practice that inculcates discipline and fills you with energy. There’s science behind this, and it’s not something we can easily dismiss.

Exercise lowers insulin resistance, calms inflammation, and triggers growth factors. These chemicals enhance the wellbeing of brain cells, foster the growth of new blood vessels, and even promote the birth and survival of new brain cells.[1]

What’s even more interesting is that numerous studies reveal that the areas of the brain steering thinking and memory are more developed in people who exercise. Dr. Scott McGinnis, a Harvard-affiliated neurologist, adds to this insight. He tells us that even a moderate and regular exercise routine over six months to a year can expand certain regions of the brain.

So, start with something as simple as dedicating 15 or 30 minutes a day to an activity that gets you moving. It could be a brisk walk, a dance class, a jog in the park, or even a quick session of jumping jacks in your living room.

You don’t need to be an athlete to begin. Just find what you enjoy and start moving. The focus follows.

2. Practice Active Listening

Active listening is a skill that’s as subtle as it’s powerful. It’s not just about hearing the words; it’s about tuning into the essence of a conversation and responding in a way that shows you’re truly engaged.


Why would listening actively help with focus? Well, active listening forces your brain to concentrate on one task at a time. Your mind doesn’t wander; it stays riveted on what’s being said.

You’re training your attention muscles to stay with the conversation, to dig deeper into understanding, and to respond thoughtfully. In essence, it’s a workout for your concentration.

To become an active listener, make a conscious effort to pause after your partner has spoken the next time you find yourself in a conversation. Take that moment to truly grasp what they said. Reflect on it. Think about your response.

While they’re talking, nod your head or toss in an “I see” or “Go on.” These small actions can have a big impact, nudging you to stay in the moment and keeping your attention from drifting.

You can learn more about active listening here: How to Practice Active Listening (A Step-By-Step Guide)

3. Meditation

Meditation is a gateway to understanding your mind; a way to train your mind to concentrate and remain placid in the ever-noisy world.

According to research from Columbia University Medical Center,[2] meditation isn’t just about closing your eyes and sitting still. It’s a practice that can change both how your brain looks and how it works.


Benefits of meditation include a decrease in stress, anxiety, and depression, and an increase in focus, learning ability, and concentration. It can also improve memory, bolster your immune system, build resilience, and even enhance your sleep.

How does meditation pull off all these wonders? It’s largely about breath control and observation of your thoughts. By practicing meditation, you learn to watch how your mind wanders and understand how you think. You start to recognize patterns in your emotional responses and begin to discern how to harness them.

In short, you become a master of your mind, learning to command your focus rather than being ruled by distractions.

This mastery over your thoughts leads you to a greater ability to concentrate on any task at hand. It’s like having a wild horse and slowly training it to respond to your commands. Your mind, once all over the place, learns to stay put, to focus on what’s important, and to ignore what’s not.

Want to give meditation a shot? This article can help you to get started: Meditation for Beginners: How to Get Started

4. Try the Pomodoro Technique

Ever felt like your focus drifts off after working for too long on a task?

Our minds, like our bodies, need breaks to recharge and regain strength. That’s where the Pomodoro Technique comes in, a simple yet effective method to help you stay concentrated and energized.


Here’s how it works:

  • You pick a task you need to accomplish, set a timer for 25 minutes, and work on that task and only that task until the timer rings.
  • Then, you take a five-minute break to stretch, grab a coffee, or just breathe. Repeat.
  • After four cycles, you take a longer, 15-20 minute break.

It’s as uncomplicated as it sounds, yet its impact is profound.

The brilliance of the Pomodoro Technique lies in its rhythm. By focusing on a task for a specific, manageable chunk of time, you train your brain to concentrate. It’s like lifting weights with your mind, working hard and then taking a rest to recover.

During those 25 minutes, your mind is fully engaged, knowing that a break is coming soon. It becomes a game, a challenge to stay focused, and the regular breaks ensure you don’t burn out.

But why does this technique work so well? The secret is in the balance between work and rest. Your brain learns to engage fully for those 25 minutes, knowing that a reward – a break – is just around the corner.

It’s training your mind to understand that focus isn’t an endless marathon but a series of sprints with rest in between. This rhythm builds a mental stamina that’s both resilient and sustainable.

Learn more about the technique: The Pomodoro Technique: What It Is & How It Boosts Productivity

Bottom Line

In our bustling, distraction-filled world, maintaining focus can sometimes feel like a Herculean task. Yet, as we’ve discovered, it’s not an impossible one. Like a well-tuned machine or a carefully exercised muscle, the mind can be trained, strengthened, and honed.

None of the above practices I’ve shared is a quick fix. They demand work, commitment, and, most of all, patience. It’s about building habits, one step at a time.


So, whether you’re a professional aiming to concentrate, or simply someone who wants to enjoy a book without reaching for your phone, these exercises are your tools. Pick them up, experiment with them, and find what works best for you.


[1]Harvard Health Publishing: Regular exercise changes the brain to improve memory, thinking skills
[2]Columbia University Medical Center: How Meditation Can Help You Focus
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