How to improve concentration, focus & attention span

Whether you’re trying to finish a report, study for an exam or simply get through your to-do list without reaching for your phone, staying focused can sometimes feel harder than it should. The good news is that concentration isn’t something you either have or don’t have. Your ability to focus can fluctuate depending on factors such as sleep, stress, your surroundings and what you’re asking your brain to do.

There’s no single trick that will suddenly give you an endless attention span. Instead, improving concentration is usually about creating the conditions that make sustained attention easier – and with help from our Senior Nutritionist, Alex Thompson, we’ve looked at ways you can build practical habits that help work with your brain rather than against it.

The terms focus, concentration and attention span are often used interchangeably, but they describe slightly different aspects of attention. If you’re reading a report while notifications are appearing on your phone, focus is choosing to read the report, while concentration is staying with it rather than checking your notifications. Your attention span relates to how long you can maintain that engagement. These abilities aren’t fixed. They can vary according to the task, your motivation and your physical and mental state.

“Finding it difficult to focus from time to time is common. You might notice it after a poor night’s sleep”

Finding it difficult to focus from time to time is common. You might notice it after a poor night’s sleep, during a particularly stressful week or when you’re trying to work in a noisy environment. Struggling to focus doesn’t automatically mean there’s an underlying health condition. Though if changes in focus or concentration are persistent, significantly affect everyday life or are accompanied by other concerning symptoms, it’s worth speaking to a GP rather than trying to diagnose the cause yourself. Everyday factors that can make concentrating harder include:

• not getting enough sleep: sleep problems can leave you tired during the day and make it harder to focus on everyday tasks. Most healthy adults need around seven to nine hours of sleep a night, although individual needs vary.¹

• stress and worry: When your mind is occupied with worries, it can be harder to give your full attention to what’s in front of you. NHS guidance on stress includes poor concentration and memory among possible effects.¹

• constant interruptions: Notifications, emails, conversations and switching between tasks all compete for your attention.²

• a demanding workload: A long or poorly defined task can feel overwhelming, making it harder to know where to start.³

• being physically inactive: Regular physical activity supports brain health, mental wellbeing and sleep.⁴

• an unsuitable environment: Noise, clutter, uncomfortable temperatures or a workspace with lots of visual distractions can make sustained attention more difficult.

• hunger or dehydration: If you’re hungry or haven't had enough to drink, concentrating may become more difficult, particularly when combined with tiredness.⁵

• too many competing priorities: Trying to keep several things in mind at once can make it harder to give any one task your full attention.

Wondering how to stay focused? Well, there isn’t one lifestyle change guaranteed to improve concentration for everyone. Instead, think about the basics that support your overall physical and mental wellbeing.

Prioritise sleep

If you want to know how to improve concentration, start with sleep. Most adults need around seven to nine hours of sleep, although the right amount varies between individuals.⁶ Getting enough sleep can support daytime energy and your ability to focus, while regularly sleeping poorly can leave you tired and make everyday tasks harder. ^1,7 Try to:

• keep a reasonably consistent wake-up time

• give yourself enough time in bed to get the sleep you need

• create a relaxing wind-down routine before bed

• keep your bedroom comfortable, dark and quiet where possible

• avoid relying on late-night work or scrolling as part of your normal routine

“Alcohol, caffeine and a heavy meal too close to bedtime can also disrupt sleep. Try to minimise caffeine and alcohol intake within six hours of bedtime – and avoid eating a large evening meal within three hours of bedtime,” says Alex.¹ If you regularly have difficulty sleeping or remain tired despite getting enough opportunity to sleep, speak to your GP.

"Rather than searching for a particular ‘focus food’, aim for a balanced diet"

Eat well and stay hydrated

Your brain needs a regular supply of energy and fluids to function normally, so eating well is part of looking after your ability to concentrate.⁸ Rather than searching for a particular ‘focus food’, aim for a balanced diet. “Ideally, choose carbohydrate-rich foods which release their energy slowly, such as wholegrains, legumes and whole fruits and vegetables,” says Alex. “These provide more sustained energy as well as providing useful nutrients.”⁹ Regular meals can also be useful if you find that hunger makes it harder to concentrate.¹⁰

It’s important not to forget fluids either – “a simple, practical tip is to keep a water bottle nearby and drink regularly through the day, rather than waiting until thirsty,” says Alex. “It doesn’t just have to be water either – no added sugar squash, milk, dairy alternatives, decaffeinated tea and coffee and herbal teas are also great ways to help keep hydrated.”

Keep physically active

Exercise isn't just about physical fitness – keeping active regularly can support mental wellbeing, sleep and brain health.¹¹ You don't necessarily need an intense workout to get moving. Try:

• going out for a brisk walk at lunchtime

• cycling or walking part of your commute

• taking movement breaks during long periods of sitting

• choosing an activity you enjoy enough to do consistently

• building towards the recommended amount of weekly physical activity over time

For adults, it’s recommended to get at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, alongside muscle-strengthening activity on two or more days a week.¹² If you're currently inactive, start gradually rather than trying to do everything at once.

Manage stress

It's difficult to concentrate when your mind is constantly jumping between worries. Stress management doesn't have to mean adding another complicated task to your schedule. The most useful approach is often finding something that helps you regularly switch out of ‘always on’ mode. You could try: ^13-15

• taking a short walk

• practising slow breathing

• writing down worries or tasks that are occupying your thoughts

• making time for hobbies and social connection

• taking proper breaks during demanding work

• trying mindfulness or meditation if you find it helpful

Create an environment that helps you focus

Sometimes the easiest way to improve concentration is to make concentrating easier. The aim isn't to create a perfectly distraction-free environment. It's to remove avoidable distractions so your limited attention isn't continually being redirected. Before starting an important task, consider:

• your phone: put it out of reach or switch off non-essential notifications

• your computer: close tabs and applications you don't need

• noise: try headphones, background noise or a quieter room if appropriate

• visual clutter: clear your immediate workspace so your attention isn't constantly pulled elsewhere

• comfort: adjust your chair, screen and lighting

• other people: let colleagues or household members know when you need uninterrupted time

Once the basics are in place, a few simple working techniques can make staying focused much more manageable.

Reduce distractions before you begin

Don't wait until you're distracted to decide what to do about it. Before starting, silence unnecessary notifications, close irrelevant browser tabs and put your phone somewhere you won't automatically reach for it. If you need your phone for work, consider turning off everything except essential calls or messages.

Break large tasks into smaller ones

Large tasks can feel overwhelming when they are treated as one big instruction. Instead, break the task down into smaller, specific actions that are easier to start and complete. For example:

• identify what needs to be done

• break it into smaller actions

• start with the first manageable step

• work through each step one at a time

• review what you have completed and identify the next step

Use focused work periods

Rather than expecting yourself to concentrate indefinitely, work in defined periods. For example, you could try what's known as the Pomodoro technique:

• 25 minutes focused work → 5-minute break → repeat

Or, if you prefer longer focus periods, then try:

• 45 to 60 minutes focused work → 10–15-minute break

If you're wondering how to improve concentration, don't start by searching for a magic productivity hack. Instead, start with the foundations: get enough sleep, eat and drink regularly, move your body, manage stress and make your environment less distracting. Then make focused work easier by defining one task, breaking it into manageable steps, putting distractions out of reach and taking regular breaks… And remember that concentration naturally fluctuates. The goal isn't to develop a permanently perfect attention span – it's to create habits and surroundings that make staying focused easier when you need to.

For more on this, discover what can help with brain changes during menopause or turn your attention to our focus faves.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.