You can have the best intentions to focus, but if your workspace is noisy, cluttered and full of distractions, you're fighting an uphill battle. The good news is that small changes to your environment can make concentrating much easier.
1. Get the light right
Natural light is ideal. Exposure to daylight helps regulate your body clock and can support alertness during the day. If possible, set up near a window, positioned to the side to avoid glare on your screen.
If natural light is limited, use bright, cool-toned light during work hours and warmer, dimmer light in the evening.
2. Manage noise
Noise affects people differently, but sudden, unpredictable sounds and nearby conversations tend to be the most distracting.
- Noise-canceling headphones can block out chatter.
- Background sound like white noise or brown noise helps some people.
- Music: Instrumental music works better for many people than songs with lyrics, especially for reading and writing tasks.
One study published in the Journal of Consumer Research found that a moderate level of ambient noise, like a busy café, boosted performance on creative tasks compared with quiet or loud environments.
3. Reduce visual clutter
Research from Princeton University's Neuroscience Institute found that multiple visual stimuli compete for the brain's attention. A cluttered desk can make it harder to focus. Keep only what you need for the current task within view.
4. Find a comfortable temperature
Being too hot or too cold is distracting. A Cornell University study found office workers made fewer typing errors and were more productive when temperatures were warmer (around 77°F) than when it was cooler (around 68°F). Personal preferences vary, so dress in layers and adjust where you can.
5. Set up for good ergonomics
Discomfort pulls attention away from your work:
- Position your monitor at about arm's length, with the top of the screen at or slightly below eye level.
- Keep your feet flat on the floor or a footrest.
- Keep wrists neutral while typing.
- Consider a standing desk or alternating positions throughout the day.
6. Tame digital distractions
Your computer may be your biggest source of distraction:
- Turn off non-essential notifications.
- Close tabs and apps you don't need.
- Use focus modes on your phone and computer.
- Keep your phone out of sight, ideally in another room.
7. Add a plant
Some research suggests that plants in the workplace may improve well-being and perceived productivity. At minimum, they make a space more pleasant.
8. Separate work and rest
If you work from home, try to keep a dedicated workspace, even if it's just a corner. This helps your brain associate the space with focus and makes it easier to switch off when you leave it.
9. Keep water and snacks within reach
Hunger and thirst are surprisingly distracting. A water bottle and a healthy snack on your desk save you trips to the kitchen, which often turn into longer breaks.
10. Create a start ritual
A consistent routine, such as clearing your desk, making a drink and putting on headphones, signals to your brain that it's time to focus.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Not for infants under 12 months or anyone with bee or bee-product allergies.
