It is an ugly reality that sometimes our learning environments are incompatible with learning. 

Sleep deprivation and stress can both lead to impaired cognitive performance. Low self-efficacy can reduce motivation and perseverance. Internal and external distractions can hinder concentration.

Fortunately, there are evidence-based techniques to improve your focus and performance even in difficult circumstances. 

• Minimize external distractions.
  • Invest the time in making your workspace as neat and uncluttered as possible, leaving out only those items that you need to accomplish the project at hand.  
  • Unless you have to have it visible, put your phone out of sight. Otherwise, you are likely to be bombarded by constant notifications, texts, photo memories, etc. that break your concentration and make it harder to focus.
  • Turn off email notifications.
  • Delay as many additional tasks as you can. When we multitask, we really aren’t multiplying anything. We are instead dividing. Splitting our attention among several activities and likely doing a poorer job of all of them.
• And don’t forget about internal distractions as well.
  • To the extent that you are able, ensure that hydration, nutrition, and bathroom needs are addressed prior to engaging in the assignment.
  • Use the “parking lot” method if the situation allows. It is unlikely that you will remain 100% focused on your learning tasks 100% of the time. As humans, we just don’t seem to be built like that. So keep a notepad handy. As stray thoughts intrude on your concentration, write them down-then let them go. You can return to them later when they aren’t an interruption.
  • Be careful not to let your parking lot become its own distraction. Taking notes on whatever you are learning pushes you to process that information more deeply, which will improve both your learning and your retention of the material. 
• Make it rewarding.
  • Tasks are rarely completely pleasant or completely aversive. If we concentrate solely on aversive aspects, those can begin to take on outsized importance.
  • Purpose and pleasure don’t always co-exist. When you find certain activities unpleasant, it can be helpful to focus instead on purpose and meaning. Why are you doing this task? What is the desired outcome? How important is that outcome?
• Challenge self-defeating thoughts.
  • Self-talk is our internal monologue, the messages we give ourselves throughout our daily lives. 
  • The first step in changing self-talk is noticing it. Take some time to become aware of your own self-defeating thoughts. It helps to slow down and notice exactly what you say to yourself in times of uncertainty or challenge. Note not only the words you use to yourself, but your overall tone. Are you angry with yourself? Disgusted? Ashamed? Disappointed?
  • If you’re having trouble getting started, you can recognize the activities of your inner critic by some of the following signs:
    • Using global language (“you always screw up, you never do anything right, etc.)
    • Name-calling
    • Extreme self-censure over small mistakes.
  • Once you have identified your self-defeating thoughts, you can substitute more effective ones.
    • “You’re so stupid” -> “You’re still learning this material.”
    • “You’re such a failure” -> “You’ve accomplished a lot, even if you haven’t accomplished this yet.” It can also be helpful to reflect on specific accomplishments. You are a high-achiever or you wouldn’t be where you are right now. Don’t let your inner critic tell you something different.
  • You are not challenging self-defeating thoughts just to feel better (though that is vitally important!) but to be better. Self-defeating thoughts can easily become a self-fulfilling prophecy that negatively impacts learning and performance.
• Use the Pomodoro technique, a well-established productivity and time management tool that systematically breaks work into intervals in order to maintain focus and optimize outcomes. Of course, there will be many situations in which external constraints prevent the use of this technique. But when you can:
  • Make a to-do list of specific objectives.
  • Set a timer for 25 minutes.
  • During that time block, focus solely on one task.
  • Take a short break (2-5 minutes) when the timer goes off. Stand up and stretch if you can.
  • Repeat the process as you work through your tasks.

Keep in mind that these are practices and not one-and-done interventions. You can’t expect results from one day of physical exercise; one day of mental exercise is similarly ineffective. But with continued use, you will likely see both an increase in your ability to focus and a boost in your performance.