How To Focus Better: A Detailed Breakdown
It’s a random Tuesday afternoon, and you’re thinking about dinner plans, your to-do list, or that meme you saw over your lunch break — anything other than the work you’re actually supposed to be focused on. There are plenty of reasons why you might have trouble focusing, but the good news is, you don’t have to settle for less than laser-sharp concentration.
There are plenty of lifestyle changes, supplements, and techniques you can try to help keep your brain grounded and locked in. Read on to learn our top tips, as well as what can cause trouble focusing in the first place.
What Causes Trouble With Focus?
Focus issues can feel like your brain is being pulled in 17 directions — and honestly, sometimes it is. Common causes include poor sleep, chronic stress, nutrient deficiencies, and information overload. There are the digital distractions: Constant notifications, endless tabs, and social media dopamine loops.
On a physiological level, imbalances in neurotransmitters like dopamine or overstimulation of the HPA axis (your stress response system) can short-circuit attention. Inflammation, particularly from poor diet or underlying health issues, can also fog up your mental focus.
10 Ways To Support Focus
So, what can you do if you have trouble focusing? In many cases, you’ll start by identifying what might be causing your focus problems, then make some changes to help address those causes.
1. Get High-Quality Sleep
If you’re trying to focus after five hours of sleep and a triple shot of espresso, it’s no wonder you’re having trouble. Sleep isn’t just “nice to have” — it’s non-negotiable when it comes to attention, memory, and mental sharpness. Research shows that even partial sleep deprivation (six hours or less) can impair focus as much as being legally drunk.
During deep sleep, your brain clears out cellular junk, files away memories, and restores cognitive function. In general, you may want to aim for seven to nine hours of sleep, stick to a regular schedule, ditch blue light before bed, and cool your room down a few degrees to help you get the high-quality sleep you need.
2. Feed Your Brain
Your brain thrives on omega-3s (like those found in fatty fish), antioxidants (such as blueberries or chaga mushrooms), and steady blood sugar levels. That’s why diets rich in polyphenols and healthy fats can improve cognitive function and focus.
Want a snack that sharpens your focus and helps you avoid that midday brain slump? Try walnuts, avocado toast, or a smoothie with flax seeds and greens. And don’t forget to hydrate — your brain is about 75% water, and even mild dehydration can dry up your concentration.
3. Minimize Inflammatory Foods
You know what’s not focus-friendly? Chronic inflammation. And unfortunately, the Standard American Diet (appropriately acronymed SAD) is loaded with refined sugar, processed meats, and artificial additives that can cause systemic inflammation.
Studies from journals like Nutrients and Brain, Behavior, and Immunity have all linked inflammation to cognitive decline, brain fog, and poor focus. To help with this, you can swap in anti-inflammatory foods like leafy greens, berries, olive oil, turmeric, and wild salmon.
4. Drink Some Coffee
Coffee and focus go together like peanut butter and jelly, but only in the right dose. Caffeine is a central nervous system stimulant that blocks adenosine, the chemical that makes you feel sleepy. In small amounts, this can support alertness, reaction time, and concentration. But too much, and you might experience jitters, anxiety, and a complete focus fiasco.
That’s why our Mushroom Coffee+ contains just 45 mg of caffeine per serving. It’s enough to support cognitive performance without causing you to end up in focus paralysis. Plus, it’s loaded with chaga mushroom, which is naturally high in antioxidants that can support brain health and minimize oxidative stress.
5. Try Brain-Supporting Supplements
Some supplements are just hype, but L-theanine and lion’s mane mushroom are the real deal when it comes to focus. L-theanine, found in green tea, can help you feel focused by supporting alpha brain waves, which are associated with calm concentration. It can also help mitigate the side effects of caffeine, which means you can feel alert and focused without risking jitters.
Meanwhile, lion’s mane mushroom can support the growth of brain cells and protect against cognitive decline. In other words, it’s like fertilizer for your neurons.
You can find both supplements in our Mushroom Coffee+ and Mushroom Matcha+. Plus, each Dose also contains four grams of collagen protein to support gut, hair, and skin health, as well as coffee extract to deliver the smooth, rich coffee taste you’re used to.
6. Move Your Body
If your idea of “movement” is scrolling with your thumb, we need to talk. Exercise increases blood flow to the brain, stimulates the release of focus-friendly chemicals like dopamine and norepinephrine, and enhances neuroplasticity (basically, your brain’s ability to grow and adapt).
One study even showed that regular aerobic exercise can boost attention span and executive function. You don’t have to hit CrossFit daily, either. Just 20 to 30 minutes of walking, dancing, or yoga can work wonders. Plus, movement also helps regulate your circadian rhythm, making it easier to sleep well and wake up focused.
7. Train Your Focus
Focus is a skill, not a switch. And like any muscle, your brain’s attention span can be trained. To start, try five minutes of meditation, mindfulness, or single-tasking a day. Apps like Headspace and Insight Timer offer guided focus sessions backed by cognitive neuroscience.
Studies show mindfulness can also reduce mind-wandering and increase attention. Even brain games like Lumosity or Sudoku have been linked to slight improvements in cognitive control.
8. Minimize Distractions
Between buzzing phones, open tabs, and that squirrel outside your window, it’s a miracle we focus at all. One study found that task-switching can reduce productivity by up to 40%. Basically, your brain needs uninterrupted time to drop into “deep work” mode.
That means muting notifications, leaving your phone in the other room, using tools like Freedom or Cold Turkey, and setting up a workspace that is clean and organized. Do whatever you need to turn your workspace into a place that encourages focus, even if that’s adding some mood lighting and a walking pad.
9. Try the Pomodoro Technique
The Pomodoro Technique involves doing 25 minutes of focused work followed by a five-minute break. After four rounds, you take a longer 15 to 30-minute break. This cycle reduces mental fatigue and gives your brain just enough rest to reset without losing momentum.
Research out of the University of Illinois found that brief diversions like these can actually increase sustained attention over time. You can also stack your Pomodoros during your natural energy peaks (usually mid-morning) and pair your breaks with a brain-supporting drink, like, say... our Mushroom Coffee+.
10. Play White Noise
Have you ever tried focusing in total silence, only to be ambushed by the sound of your fridge or the air conditioner turning on? That’s why so many people swear by white noise. This steady, consistent background sound masks distracting noises like coworkers typing, neighbors arguing, or the dog barking two houses down.
White noise can actually improve working memory and attention, especially in people who already struggle with attention. It works by stabilizing the brain’s neural firing, helping you stay in a productive flow state. There are plenty of options you can choose from, too: rain sounds, static fuzz, or even café background audio.
The Bottom Line
Improving your focus doesn’t require a total lifestyle overhaul, just a few smart tweaks to your habits, environment, and daily cup of coffee. From sipping mushroom coffee to playing white noise, your brain deserves all the support you can give it.
With the right tools and ingredients, concentration can become something that happens naturally — not something you have to fight for. For more tips on focus and brain health, check out the Everyday Dose blog today.
Sources:
Understanding effort regulation: Comparing 'Pomodoro' breaks and self-regulated breaks | PubMed
How Multitasking Erodes Productivity And Dings Your IQ | Forbes
What are the benefits of mindfulness? | APA
Neurohealth Properties of Hericium erinaceus Mycelia Enriched with Erinacines | PMC
L-theanine, a natural constituent in tea, and its effect on mental state | PubMed
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