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Do you find it hard to stay focused in today's constantly connected world? Between work emails, text messages, and news and social media alerts, it can feel impossible to get anything done. Research shows that collective attention span is on the decline. That means people lose interest in conversations, news, and tasks quicker than ever before. But helpful strategies can sharpen your concentration skills.

How can you improve your focus?

Trouble concentrating is more than a lack of focus. And it affects people differently. Some might have difficulty making decisions or meeting deadlines, while others might make minor mistakes or lose things frequently. But no matter which symptoms you experience, concentration problems can be frustrating.

So, if you're not feeling as sharp as you'd like to, consider trying these 13 research-backed methods to boost your concentration and memory.

1. Eliminate distractions

Constant interruptions - whether from coworkers, family members, or your phone alerts - can make it incredibly difficult to concentrate. In fact, after an interruption, it can take up to 20 minutes to refocus and get back on track.

But eliminating those distractions is easier said than done. These tips might help:

• Turn off your notifications. Having a computer and cellphone means that distraction is just a click or swipe away. A study showed that smartphones contribute to brain drain, hurting memory and concentration. Try turning off notifications - for emails, text messages, and more - while you work on a specific task.

• Put your device away. When you don't need it to perform a given task, put your phone away. To avoid visual distraction, place it somewhere out of sight, like in a drawer or a different room.

• Clean your workspace. Speaking of visual distractions, clutter in your environment can affect your cognitive function. When you're surrounded by multiple visual stimuli - like stacks of paper and old notebooks - they compete for your attention. That can make it difficult to focus. So, a clear desk could mean a clear mind.

2. Find a quiet place to work

Noise is another sensory stimulus that can distract you. Loud noises, in particular, can affect performance and focus. A noisy office environment, for example, may impair concentration, decrease productivity, and increase errors.

Tune out the noise by closing your office door. Or set up at a local library, museum, or a laid-back coffee shop. If you can't find a quiet place to focus, consider investing in noise-canceling headphones. These gadgets will block out sound to give you a quiet workspace, wherever you are.

3. Listen to music

If complete silence isn't your thing, a little music might be a better option. For some people, music can improve focus. But research suggests that the type of music you listen to matters. Slower music at quiet volumes may boost concentration more than up-tempo music at high volumes. And repetitive songs may be more helpful when focusing on reading tasks. You can try different songs to find what helps you focus and get in the groove.

4. Make a to-do list

Some people can't function without a to-do list. Others find these lists intimidating or overwhelming. If you've tried a to-do list without success, it might be worth revisiting. There are many ways to make a to-do list, from bullet journaling to using an app. So, don't be afraid to play around and see what works best for you.

To get the most out of your to-do lists, try these approaches:

• Make separate to-do lists for work and home.

• Organize each list by priority.

• Break large tasks into smaller, more manageable steps.

• Keep a master weekly or monthly to-do list and a daily to-do list. Choose one or two things from your master list each day and focus on those tasks.

5. Focus on one thing at a time

Multitasking involves switching between two or more tasks in an effort to do them simultaneously. You might be alternating between a conference call, checking your email, and thinking about the next item on your to-do list. This is an all-too-familiar scenario for many. But it's not an efficient use of your time.

Multitasking can drain your ability to concentrate. Research suggests that people who multitask complete tasks with less accuracy and speed than those who focus on one thing at a time. The same research notes that frequent multitaskers may also have problems with long-term and working memory.

To avoid multitasking:

• Set aside short blocks of time to complete each task.

• Mark your calendar during those blocks of time so your colleagues know you're busy.

• Set an alarm to notify you when each block of time is up.

• Adjust your phone settings to limit your screen time on apps you may be tempted to check.

6. Take breaks throughout the day

It might sound like a contradiction, but taking breaks can help you focus and get more done. In a small study, researchers assigned university students a 45-minute task that required sustained attention. One group completed the task without a break, while other groups took a 5-minute break halfway through the assignment. Those who took a break did better on the assignment.

Time chunking is a simple way to add short breaks throughout your day. For example, you could organize your workday into 30-minute blocks of time. That means you'd work on a task for 25 minutes and then take a 5-minute break.

And your phone doesn't have to be off-limits the whole day. Those short breaks might be the perfect time to watch something funny or lighthearted online. A 2021 study found that short work breaks help employees improve their mood, relieve stress, and stay on task. Employees who watched funny video clips had better results than those who watched a documentary clip or listened to music. So, go ahead and watch those bloopers or adorable puppy videos without shame. It might boost your concentration.

7. Connect with nature

Green space is key when it comes to sharpening your cognitive skills. Spending time in nature may improve your memory and attention span, among other benefits. You can thank a variety of outdoor stimuli - like the smell of flowers or the sight of bright green trees - for the brain-boosting benefits. So, try to take your breaks outside when possible.

If you live or work in an urban area, look for a park where you can exercise or meditate to clear mental clutter and refocus. And, if that's not possible, consider adding some greenery to your workspace. According to a 2014 study, doing so may improve concentration, productivity, and work satisfaction.

8. Practice mindfulness

Mindfulness is a great way to stay focused on the present moment. A mindfulness practice involves observing your thoughts, feelings, and environment without judgment. And it's been shown to lower stress, improve working memory, and increase awareness.

For example, when beginners did a 10-minute meditation session, they had better concentration than those who didn't do a meditation session. Plus, there are several ways to practice mindfulness with or without meditation. Examples include mindful walking, yoga, and controlled breathing exercises.

9. Exercise regularly

Staying active has plenty of benefits, many of which go beyond weight loss. In addition to improving heart health and boosting your mood, regular exercise may sharpen your concentration.

Research suggests that being active may help children, teens, and adults to focus. And a study found that aerobic exercise and a nutritious diet may help adults prevent age-related cognitive decline. The researchers explained that active adults have been shown to have better cognitive flexibility. Cognitive flexibility allows you to change perspective, focus your attention, and process information.

Adults should aim for moderate 30-minute cardio workouts 5 days a week. There are numerous choices when it comes to heart-pumping aerobics. Examples include:

• Power walking

• Hiking

• Running

• Swimming

• Cycling

• Kickboxing

• Rowing

10. Train your brain

You know your body needs exercise, but what about your brain? It turns out that "exercising" your brain with certain games and activities can improve your concentration.

One study found that doing 15 minutes of brain training 5 days a week may sharpen your cognitive skills. Brain-training techniques include concentration, problem-solving, and memory tasks. Participants who incorporated various activities had even better results than those who focused on one training method.

Brain-training activities include:

• Jigsaw puzzles

• Crossword puzzles

• Chess

• Bridge

• Sudoku

• Scrabble

11. Eat a healthy diet

A balanced diet supports both your physical health and mental well-being. Certain foods - such as leafy greens and fatty fish - may be especially good for your brain. No single ingredient can improve focus all on its own. But sticking to a well-rounded diet has been linked to better brain health.

Consider these nutrition tips to power your body and mind:

• Eat foods high in omega-3 fatty acids, such as nuts, seeds, and oily fish.

• Consume plenty of fruit and leafy green vegetables like blueberries, kale, and spinach.

• Don't forget your fiber from beans, oats, and whole grains.

• Try not to skip meals.

• Start your day with a nutritious breakfast.

• Stay hydrated, especially before and after exercise.

• Avoid ultra-processed foods - such as deli meat, ice cream, and sugary breakfast cereals - as much as possible.

• Limit foods high in saturated fat and added sugar, including chips, cookies, and cakes.

12. Have a little caffeine

Good news for tea and coffee drinkers: A little caffeine in the morning might do more than boost your energy. Studies show that low to moderate amounts of caffeine may improve your ability to focus. It's also been linked to better short-term memory, less mental fatigue, and enhanced problem-solving skills.

There are several sources of caffeine. An 8 oz cup of green tea, for example, has about half as much caffeine as a cup of coffee. According to a review, green tea might boost cognitive function, including working memory and attention.

But, remember, moderation is key. And everyone responds to caffeine differently. So, cut back or ditch the caffeine if you start having jitters, headaches, or trouble sleeping.

13. Get more sleep

Your brain uses sleep like your phone uses an electric cord to power up and recharge. And you need adequate sleep to function at 100%. So, it's no wonder researchers have established a link between a lack of sleep and poor memory and concentration.

To get a good night's sleep (7 to 9 hours for adults), try these sleep hygiene tips:

• Get sunlight during the day.

• Try to go to bed at the same time every night.

• Create a nighttime routine with relaxing activities, such as reading, deep breathing, or calming yoga poses.

• Cut caffeine at least 6 hours before bedtime.

• Avoid alcohol, big meals, and vigorous exercise too close to bedtime.

• Put away electronics 1 hour before bed.

What can cause you to lose focus?

Everyone gets sidetracked sometimes. But several factors can make it especially difficult to concentrate. Just a few examples include:

• Age-related changes in the brain

• Hormonal changes that occur during pregnancy and menopause

• Mental health conditions, such as attention deficit-hyperactivity disorder (ADHD), anxiety, and depression

• Certain medical conditions, such as hypothyroidism, dementia, and multiple sclerosis, to name a few

• Alcohol

• Lifestyle factors, like stress, poor diet, and lack of sleep

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