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(gentle music)

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- If you're having trouble
focusing, you're not alone.

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A recent report found that
worker's ability to focus

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and complete tasks was down 31% in August,

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as compared to pre-pandemic levels.

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When you're overwhelmed or stressed out,

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your ability to focus diminishes.

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This four point plan will
help you get back on track.

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Take control.

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When you're consumed with worry,

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your body's physiological response

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can get in the way of focusing.

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Stress reduces the cognitive flexibility

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that's necessary to put
things in perspective

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and be creative and collaborative.

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So you have to get a handle
on what's stressing you out

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and deal with it.

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First, start with the
things you can control.

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If you're upset about what's
going on in the world,

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limit your information intake
and stop doom scrolling.

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If you're worried, hurt, or angry,

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try reframing the situation

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to see if you can find a lesson
or opportunity in the mix.

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If there are external
factors you can't control,

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try to tune them out at least temporarily

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so you can calm your body and
make some space in your brain.

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Manage your load.

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Next, take stock of what
you really have to get done.

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Sometimes we're victims of
our own inability to say no.

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Psychiatrist Edward Hallowell
advises practicing CDE,

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or curtail, delegate, and eliminate.

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Go through your task list.

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Ruthlessly eliminate what
doesn't need to be done

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and delegate what you can.

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Organizing your environment and tasks

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can also give you a sense of control

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and help you get focused.

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Once you narrow down the
tasks and begin to dive in,

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pick a few easy wins,

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something that you can get
done in five to 10 minutes.

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You'll get a small hit of dopamine

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that'll make you want to do more.

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Care for yourself.

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Basic care and maintenance of your body

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is going to help you focus better.

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You can't deprive your
body of the things it needs

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and then expect it to focus on demand.

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So make sure you're
drinking plenty of water,

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eating regularly, and going
to bed at a reasonable hour.

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That care also extends to your environment

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and the people around you.

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Asking for help can not only

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make you feel like you're not alone,

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but depending on who you ask,

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you may also find the solutions

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to your problems more quickly.

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So reach out.

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Know yourself.

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It's important to understand

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and protect the times of day

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when your energy and
ability to focus is highest.

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For some people,

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meditation or a hot cup of coffee

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is the key to regaining focus.

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For others, getting outside

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and going for a brisk run does the trick.

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The bottom line is you know yourself

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and what works for you
better than anyone else.

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When you're having trouble focusing,

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do a quick body scan

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and figure out where
you're feeling your stress.

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Just take a few minutes to breathe

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and create a sense of calm,

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which can also help you determine

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what you need most in the moment.

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(gentle music)

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(wind whooshing)
(birds chirping)