Last updated: October 2026
To focus better, work on one task at a time in short blocks, remove distractions like phone notifications, take regular movement breaks, and protect your sleep, which has the biggest effect on attention. Do your hardest work when you’re most alert, usually the morning. A coffee or tea can help short term, especially paired with L-theanine.
Below: 12 science-backed ways to focus better, how to focus when you’re tired, tips if you have ADHD, what to eat and drink, and when poor concentration needs checking.
12 ways to focus better
| Tip | How |
|---|---|
| 1. Sleep enough | A meta-analysis found sleep loss hits attention harder than any other thinking skill. See sleep hygiene |
| 2. One task at a time | Switching between tasks costs time and accuracy |
| 3. Work in blocks | 25 to 50 minutes of focus, then a 5 to 10 minute break |
| 4. Notifications off | Silence email and chat during focus blocks |
| 5. Phone out of reach | Out of sight makes it easier not to check |
| 6. Hardest task first | Use your most alert hours, usually mid-morning |
| 7. Move between blocks | Breaking up sitting gave small improvements in working memory in a 2026 meta-analysis |
| 8. Write a short to-do list | Three priorities for the day, written down |
| 9. Tidy your workspace | Close extra tabs and clear the desk |
| 10. Daylight and fresh air | A walk or a desk by a window |
| 11. Drink water | Mild dehydration makes concentration harder |
| 12. Manage stress | Worry crowds out attention. See nervous system regulation |
A small study found a phone on the desk didn’t measurably affect performance on short tasks, so the bigger problem is checking it, not just seeing it. Turning off notifications matters most. See dopamine detox.
How to focus when you’re tired
- take a 10 to 20 minute nap if you can. See power nap
- go for a brisk 10-minute walk outside
- switch to simpler tasks and save hard thinking for tomorrow morning
- have a coffee or tea, but not late in the day
- if you’re tired most days, look at the cause. See why am I always tired? and the afternoon slump
How to focus with ADHD
If you have ADHD, the tips above help, but structure from outside works best:
- timers and short blocks, with movement in between
- body doubling: working alongside someone else, in person or online
- breaking tasks into very small first steps
- visual reminders and checklists
- noise-cancelling headphones or background sound
Treatment and support are available. Talk to your GP if you think you might have ADHD. See CBD and ADHD and bedtime procrastination and ADHD.
Food, drink and supplements for focus
- Regular meals with protein and wholegrains avoid the sugar crash.
- Caffeine with L-theanine: a 2026 review found L-theanine gives small improvements in attention, especially combined with caffeine. Tea contains both. See L-theanine benefits.
- Magnesium contributes to normal psychological function. See magnesium for focus.
- Iron and B12: low levels can affect concentration; a GP can test.
Our Flow CBD Oil, with ashwagandha and maca, is made for daytime routines. Evidence on CBD and focus is limited; see CBD and focus. See also best supplements for energy and focus.
Thinking about “smart drugs”? See nootropics UK: what works and what’s legal.
When to see your GP
See your GP if poor concentration lasts weeks, is getting worse or affects work or relationships, or comes with low mood, anxiety, memory problems or tiredness. It can be linked to ADHD, depression, thyroid problems, menopause, sleep apnoea or deficiencies. See brain fog.
FAQs
How can I improve my focus and concentration?
Sleep enough, do one task at a time in short blocks, turn off notifications, move between blocks and tackle your hardest task when you’re most alert.
Why can’t I focus?
Common reasons include poor sleep, stress, distractions, multitasking, hunger, dehydration and, for some people, ADHD, low mood or menopause.
How do I focus when I’m tired?
Try a short nap or a brisk walk, switch to simpler tasks, and have a coffee or tea earlier in the day.
What drink helps you focus?
Water, plus tea or coffee in moderation. Tea contains caffeine and L-theanine, which together may help attention.
How long can you focus for?
It varies, but many people work best in blocks of 25 to 50 minutes followed by a short break.
Sources
- Lim J, Dinges DF (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin.
- Huang Z et al (2026). Effect of breaking up prolonged sitting with physical activity on executive function: a three-level meta-analysis. International Journal of Behavioral Nutrition and Physical Activity.
- Hartmann M et al (2020). Does a smartphone on the desk drain our brain? No evidence of cognitive costs due to smartphone presence. Consciousness and Cognition.
- Cotter J, Kilpatrick HE (2026). Effects of L-theanine on cognition, mood and sleep: evidence from human trials. Frontiers in Nutrition.
This guide is general information, not medical advice. Evopure makes the Flow CBD Oil and Magnesium Glycinate Sleep Complex.
