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

Person half asleep at work, overpouring coffee into cup, while boss watches
September 19, 2025/Mental Health
Overworked? Here’s How It Can Affect Your Health

Working beyond your limits can increase illnesses and accidents related to your physical and mental well-being

Person lying on couch, with a hand across their forehead and a hand on their stomach
August 29, 2025/Mental Health
How To Fight Off the Sunday Scaries

Help calm the angst that can come with the start of a new work week by adopting a positive mindset, planning an activity and getting some exercise

Person working on computer at a standing desk
July 17, 2025/Wellness
Standing Desks Have Outstanding Benefits

Taking a stand throughout the day can lower your risk of disease while improving your energy, focus and productivity

Manager speaking with employee in front of laptop, with stacks of papers in the background
June 4, 2025/Mental Health
11 Signs of a Toxic Work Environment

A hostile work environment can foster a culture of aggression, doubt and negativity that’s harmful to your health and success

Person in front of their laptop, pinching their forhead, eyes closed, room dark, laptop light shining
November 11, 2024/Mental Health
How Work Conditions Impact Mental Health

Not having paid sick leave, working night shifts and lacking consistency in schedule or pay can cause serious psychological distress

Person sitting at desk at home office, sipping from steaming mug and typing on laptop
November 4, 2024/Mental Health
How You Can Work From Home and Still Be Productive

Schedule breaks, stand and stretch, and rely on alarms, to-do lists and other tools to help keep you focused

Professional person flustered by paperwork swirling all around them
October 31, 2024/Mental Health
Signs of Job Burnout — and 5 Ways To Beat It

Work burnout can leave you exhausted and frustrated at work and beyond, but you can beat it by setting boundaries and surrounding yourself with positivity

colleagues at work talking and laughing while walking down hallway.
April 27, 2023/Mental Health
How To Set Personal Boundaries at Work

Decide what you’re OK sharing, respect others and speak up if you feel uncomfortable

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