Locations:
Search IconSearch

3 Ways to Refocus and Stay on Track at Work

Sustained attention is critical to finishing tasks

Woman working at home by a window

We’ve all been there — there’s a task at work that needs to be done, but we just can’t seem to finish it. Instead, we’re checking our email, looking at Facebook or just staring at the computer while our mind wanders.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

The ability to keep control of our attention over time, known as sustained attention, is vital for many tasks we perform every day. Sustained attention is critical to focusing on and finishing tasks.

Need to refocus? Here are three tips to staying on task from clinical psychologist Scott Bea, PsyD.

Stop thinking about yourself

Sometimes we get overly involved in our own thoughts and lose sight of what’s happening right now. To regain concentration, focus on what’s happening around you instead of thinking about yourself, Dr. Bea says.

“Imagine a ballplayer. He’s had two fat ones go right past him. He starts to think about himself too much rather than just see the ball and hit it. And whenever we get overly involved with our thoughts, we lose sight of what’s happening in the here and now,” Dr. Bea says.

Even tuning in to the sounds or smells around you can help. “There are a lot of psychological and productivity benefits to getting your brain off yourself,” Dr. Bea says.

Keep family photos (or even pictures of your pets) on your desk

The faces of your loved ones can elicit happy feelings, helping you to clear your thoughts and refocus, Dr. Bea says.

But switch up your desk distractions regularly so you don’t get used to them. Their power to distract you can ebb with familiarity.

Take a walk

You also can take a walk when you’re having trouble concentrating, or just look out the window at some trees.

Advertisement

One study found that people who were able to look periodically at a grassy rooftop committed fewer mistakes and had better concentration compared to people who merely looked at a concrete rooftop. The researchers found that attention boosts can occur after viewing a green roof scene for as little as 40 seconds.

It may seem counterintuitive that the way to improve your concentration is to stop concentrating on the task. But research shows that sustaining attention control over long periods of time tires your underlying mental resources.

When you take a break from the task at hand, you also give a boost to your mental resources that control attention.

“All these efforts have the effect of refreshing your personal home page,” Dr. Bea says.

“If you’ve ever worked on a crossword, you know that when you get a little stumped, you step away from the puzzle for just a few moments and it frees up your thinking,” Dr. Bea says. “You can come back and all of a sudden the answer that was unavailable is now available to you.”

Advertisement

Learn more about our editorial process.

Related Articles

woman holding child while trying to work
March 10, 2021/Mental Health
Why Multitasking Doesn’t Work

Studies show it makes us less efficient and more prone to errors

Dad driving tractor, removing obstacles with large plow for small boy who walks behind with backpack
March 13, 2025/Parenting
How Snowplow Parenting Gets in the Way of a Child’s Future Self

By disrupting a child’s ability to think and act for themselves, snowplow parents run the risk of delaying their child’s ability to learn

Open medicine bottle on its side, with spilled pills on the table, and glass of alcohol nearby
March 12, 2025/Mental Health
What You Need To Know About Lorazepam and the Dangers of Alcohol

This fast-acting anxiety medication should never be taken with alcohol, despite what you may see on The White Lotus

Person pushing closed a suitcase filled with vacation items, like flip flops, camera, sunglasses
March 12, 2025/Mental Health
8 Ways To Make the Most of Your Vacation

Setting realistic expectations and scheduling downtime can help reduce stress and make your time away more enjoyable

Person relaxing in a seated yoga pose at home
March 12, 2025/Skin Care & Beauty
Stress Can Make Hidradenitis Suppurativa Worse: Here’s How To Manage It

Working with a therapist, staying active and practicing mindfulness are just a few ways to help manage stress

Teen complains to friend about narcissitic parent
March 10, 2025/Mental Health
9 Tips for Dealing With a Parent’s Narcissistic Behavior

Create a support system, a paper trail, emotional boundaries and a strong sense of self

Person enjoying the day outside in a park, with other people doing fun activities
March 6, 2025/Mental Health
Happy Hormones: What They Are and How To Boost Them

You can release serotonin, oxytocin, dopamine and endorphins by cooking a meal, walking outside, petting your dog and more

Person standing on mountain top pointing the way
February 27, 2025/Mental Health
What It Means To Have a ‘Type A’ Personality

Type A characteristics can fuel success, but they can also be a source of stress

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad