How to increase focus at work

Modern-day offices are demanding places. Employees are required to multi-task all the time, work long hours to meet deadlines and steep targets. In short, they are required to perform in an environment of constant pressure and competition. Little surprise then that many people often find it difficult to have a sustained attention span and complain of fatigue and confusion.

The cumulative result is that performance begins to flounder. "It's a vicious cycle. More mistakes, more pressure and more pressure will lead to more mistakes," says Dr Samir Parikh, Chief of Department of Mental Health and Behavioural Sciences at Max Healthcare, Delhi.

Dr Rachna Khanna-Singh, Psychologist & Lifestyle Expert at Artemis Health Institute, Gurgaon, has devised a strategy — "ABC: Awareness, balance and control" — for dealing with such problems. This entails knowing why a person is suffering from a lack of focus and then fixing it. If there is such a situation, nutrition levels should be checked. "Erratic eating habits can make people suffer from decreased attention and fatigue," says Dr Khanna-Singh. Moderate exercise at work can also help, so can some relaxation techniques. "Cut down on oil and spices; lunch should be light," she says.

THE ANTIDOTE Take short breaks of 2-3 minutes every 40-45 minutes. Do not merge and mix your tasks. Break them into sub-tasks. If you are able to focus better in the morning, arrange your schedule accordingly. Talk to colleagues. Good relationship at work helps. Try working on crosswords, puzzles. And the best remedy? Get good sleep at home.

Time management and personal organisation expert Mark Barnes in his book, Time to Think, offers a multipronged prescription to manage energy and overcome distractions. According to him, it helps to be aware of one's natural body rhythms. One should identify one's peak times, then plan and prioritise the day so that high energy time is utilised for complex or high value tasks, while periods of low energy might be better used for simple, low-value tasks—or even as an opportunity to refuel.

High energy time should be protected by blocking it out in one's schedule. "This would also be a good time to put your phone onto divert or over to voicemail, just as you would if you were attending a meeting with other people," Barnes suggests. Beyond this, taking a short break from work can also help. "Take a rejuvenation break every quarter for 3-4 days. You will be pleasantly surprised at what it can do to your attention span," says Dr Khanna-Singh.