6 Ways to Improve Focus
I used to think struggling to focus meant I just wasn’t trying hard enough.
But what I’ve come to understand, both personally and professionally, is that focus isn’t about forcing yourself to push through. It’s about listening to what your nervous system might be trying to tell you.
When your system feels overwhelmed, unsafe, or disconnected, staying present can feel nearly impossible. That’s not failure, it’s a sign you need support, not pressure.
Here are 6 somatic ways to gently reconnect and make space for focus again:
Let Your Body Give You Feedback - Your body often knows when something’s off before your mind does. Tight shoulders, shallow breath, fidgeting…these are cues. Pause, check in with what you’re feeling physically, and notice without needing to fix.
Use Grounding Practices to Come Back - If your mind is drifting or your body feels buzzy, grounding can help. Try pressing your feet into the floor, looking around and naming what you see, or breathing slowly to help your body reorient to the present.
Help Your Nervous System Feel Safe - When your body doesn’t feel safe, focus becomes secondary to survival. If you’re restless, avoidant, or feeling scattered, try gentle movement, deep pressure, or wrapping yourself in a blanket to offer comfort and regulation.
Work With Your Natural Rhythms - Rigid routines often backfire when you’re overwhelmed. Instead, notice when your energy naturally rises and falls. Focus in short sprints, use rituals to ease in and out of tasks, and honor your body’s need for rest.
Gently Bring Your Attention Back - Your attention will wander…it’s human. The key is learning to return with kindness. Try saying, “It’s okay, let’s begin again.” That soft redirection helps make focus feel safer and less shame-filled.
Use Your Senses to Support Focus - Scent, sound, taste, and touch can ground your system and signal, “It’s time to focus.” Try a calming tea, ambient music, essential oils, or a comforting object nearby to help your body settle.
Remember, you don’t have to push through. You can work with your body instead of against it.
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