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7 Habits to Stay Focused in a World Full of Distractions

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Train your brain to zero in on what’s essential.

February 04, 2025

Justin Paget/Getty Images



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    • Interruptions, both external and self-inflicted, are no longer the exception; they’ve become our default mode. How can you strengthen your attention and stay on track? Here are seven simple techniques to help you cut down on interruptions and increase your focus: 1) Lay the groundwork; 2) Train your brain’s attention; 3) Direct your emotions; 4) Interrupt your autopilot; 5) Tune into your energy patterns; 6) Practice active listening; 7) Replenish your attention reserves.

    You sit down at your computer ready to tackle the work you’ve been promising yourself you’d do. But inevitably, your inbox pings and your phone rings. Then, just as you’re about to dive in, you reflexively reach for your phone, scan headlines, and scroll social media — your focus fragmenting with each digital detour.

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    • RK


      Rebecca Knight is a journalist who writes about all things related to the changing nature of careers and the workplace. Her essays and reported stories have been featured in The Boston Globe, Business Insider, The New York Times, BBC, and The Christian Science Monitor. She was shortlisted as a Reuters Institute Fellow at Oxford University in 2023. Earlier in her career, she spent a decade as an editor and reporter at the Financial Times in New York, London, and Boston.



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    • New!


    HBR Learning

    Time Management Course

    Accelerate your career with Harvard ManageMentor®. HBR Learning’s online leadership training helps you hone your skills with courses like Time Management. Earn badges to share on LinkedIn and your resume. Access more than 40 courses trusted by Fortune 500 companies.

    Make smarter, more purposeful choices about how you spend your day.

    Read More
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