After a summer of more relaxed routines, it can be harder to stay focused for longer periods.
According to experts, a number of simple changes can help the brain gradually rebuild its ability to focus, Real Simple reports.
Start with five to ten minutes
Trying to concentrate for several hours at a time can be difficult.
Instead, start with five or ten minutes of focused work and gradually increase the amount of time as it becomes easier.
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Put your phone in another room
Make it more difficult to get distracted.
If your phone is in another room, retrieving it requires more effort, which can reduce the likelihood of automatically checking it.
Accept that your mind will wander
Good concentration does not mean that you never get distracted.
What matters is noticing when your thoughts drift away from the task and then redirecting your attention back to it.
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Leave short breaks empty
If you reach for your phone every time you are standing in a queue or waiting for the elevator, your brain becomes accustomed to constant stimulation.
It can therefore be beneficial to preserve small periods of boredom.
Write down your thoughts
Tasks, shopping lists and other things you are trying to remember can take up mental space.
Writing them down on lists can free up more of your attention for the task you are working on.
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Wait before switching tasks
When you feel the urge to check your phone or start doing something else, try continuing with your current task for one more minute.
As this becomes easier, you can gradually increase the time to two minutes and later to five.
Close your email
It can be easier to concentrate when potential distractions are not immediately accessible.
Close your email completely instead of simply trying to resist the temptation to check it.
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Use consistent cues for your brain
Certain surroundings can become associated with concentration.
This could, for example, be a particular workspace, a specific playlist or a drink that you often have nearby while working.
Listen to understand
Concentration can also be trained during conversations.
Try listening with the aim of understanding the other person rather than primarily thinking about what you are going to say in response.
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Use a timer
A timer can make it easier to define periods of focused work.
Combined with short and realistic goals, it can help you gradually stay focused for longer periods.
Do not escape boredom
If you switch tasks as soon as something becomes boring or difficult, your brain may learn that discomfort means you should stop.
Many tasks that require concentration naturally include periods that are less engaging.
Consider sleep and stress
Difficulty concentrating is not necessarily caused by a lack of discipline.
Stress, poor sleep and an overloaded schedule can also affect your ability to stay focused.
Establish consistent routines
The same surroundings, the same starting time and familiar habits can act as signals that it is time to concentrate.
After periods of more relaxed routines, it can take a few weeks to get back into a rhythm.
Train your concentration gradually
The ability to focus can be built up over time.
Small, achievable goals can provide a sense of accomplishment and make you more likely to repeat the practice and gradually increase its duration.
Return to the task without judging yourself
A technique from mindfulness can be useful when your concentration slips.
Notice that you have become distracted, then return to the task without spending additional energy criticising yourself.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.