In today’s world, where distractions abound, staying focused on a single task can feel almost impossible. Whether it’s the allure of social media, the constant ping of notifications, or the general chaos of modern life, many of us struggle to maintain our attention on important tasks. But focus isn’t something elusive—it’s a skill that can be developed and strengthened. Below are five secrets to enhancing your focus, with practical examples and research-based strategies to help you get started.

1. Plan Your Time Ahead

The first secret to mastering focus is planning your time effectively. Imagine you’re a student preparing for a major exam, and you have two weeks to study. Instead of cramming the night before, you break down your syllabus into manageable sections, assigning specific times for each. This structured approach not only helps you track your progress but also ensures that your mind is less likely to wander, as you’re focused on completing a smaller task within a given time frame.

Psychologist Roy Baumeister, in his book Willpower: Rediscovering the Greatest Human Strength, discusses how mental energy can be depleted by decision fatigue. By planning your time ahead, you reduce the number of decisions you have to make in the moment, conserving cognitive energy that can be spent on more meaningful tasks.

Pro Tip: Use tools like Google Calendar or time-blocking apps to assign specific blocks of time to each task. Stick to your schedule and watch your productivity soar.

2. Listen to Focus Music

Music has the power to influence our emotions and mental state. Research shows that certain types of music can enhance focus and productivity. Take the story of Michael, a graphic designer who struggled with distractions in his open-plan office. He started listening to instrumental, ambient music and noticed an immediate improvement in his ability to concentrate. Without lyrics to pull his attention away, Michael was able to dive deeply into his work.

Studies support this approach. A 2017 study published in Scientific Reports revealed that listening to low-volume background music can improve cognitive performance. Classical music or lo-fi beats, which are often repetitive, can help create a “zone” for concentration.

Pro Tip: Try out platforms like Spotify or YouTube that offer playlists specifically designed for focus, such as “Study Beats” or “Deep Work Instrumentals.”

3. Don’t Overcaffeinate

Coffee may seem like your best friend when you’re trying to stay alert, but too much caffeine can have the opposite effect. After that initial energy boost, caffeine can lead to restlessness, anxiety, and eventually, a crash in energy levels—destroying any chance of maintaining focus.

Consider Sarah, a software engineer who would drink three cups of coffee before starting her coding sessions. She felt energized initially, but by mid-afternoon, she would find herself jittery and distracted. Realizing this pattern, Sarah cut back to one cup in the morning and switched to herbal tea throughout the day. She found her focus improved dramatically, and she no longer experienced the dreaded afternoon slump.

Moderation is key. The Mayo Clinic suggests that up to 400 milligrams of caffeine (about four cups of brewed coffee) per day is generally safe for most people, but beyond that, the risks can outweigh the benefits.

Pro Tip: Instead of relying on caffeine, experiment with hydrating well and eating nutrient-rich foods that provide a steady source of energy throughout the day.

4. Turn Off Social Media

One of the biggest threats to our focus is the constant stream of distractions from social media. Notifications from Facebook, Instagram, or Twitter can pull you out of deep focus and lead to hours of wasted time. For instance, Jenna, a marketing manager, found herself constantly checking her phone while working on important presentations. She decided to log out of all her social media apps during work hours and set specific times for social media breaks. This simple adjustment allowed her to stay immersed in her work and complete tasks more efficiently.

Research shows that multitasking, particularly switching between tasks and social media, can significantly decrease productivity. A study from the University of California found that it can take up to 23 minutes to regain focus after being interrupted. By turning off notifications and creating “distraction-free zones” during key work periods, you can drastically improve your concentration.

Pro Tip: Use tools like Focus Booster or the Pomodoro technique to structure work time into intervals with short breaks in between. During these breaks, you can allow yourself to check social media, but outside of those windows, keep the apps closed.

5. Start with a Small Task

When a big project feels overwhelming, the hardest part can be simply getting started. By breaking a daunting task into small, manageable steps, you can overcome procrastination and build momentum. Take the example of Jake, a college student facing a 10-page research paper. The thought of writing the entire paper was intimidating, so he set a goal to write just one paragraph. As he began writing, Jake found himself naturally transitioning into the flow state, and before he knew it, he had completed several pages.

Psychologist Mihaly Csikszentmihalyi, who coined the term “flow,” describes this as the mental state where a person is fully immersed in an activity, experiencing energized focus and enjoyment. Starting small creates the necessary entry point into this state, allowing you to build focus gradually.

Pro Tip: When you’re stuck, commit to spending just 5-10 minutes on the task at hand. You’ll often find it easier to continue once you’re in motion.