Attention & Focus
Sometimes, maintaining focus can be a struggle.
Distractions are everywhere, and it can be hard to settle our minds on the present moment. Try out the following strategies to help you focus.
Sleep well
- Try to get 7-9 hours of sleep, ideally waking up around the same time each morning
- Create a routine that helps you unwind each night before bed: no screens, dimmed lighting, maybe a guided meditation to relax.
- Avoid caffeine 4-6 hours before bedtime.
Move regularly
- Schedule regular movement or exercise breaks throughout the week. Moving your body can help you boost your attention skills.
- Take frequent stretch or movement breaks when studying for long periods of time to stay engaged and refocus.
Practice mindfulness
- Take a couple of minutes each day to practice combating distractions and redirecting your focus back to the present moment.
- Headspace is a mindfulness app that’s free for BU students.
Decrease distractions
- Keep your mind engaged by taking notes during classes and being an active participant in class.
- Create your own personal study space and set blocks of time to turn off notifications and alerts.
- Consider the best times for you to study, e.g., earlier in the day, or at night.
Get organized
- Make a weekly and monthly planner and keep them visible.
- Mark down important dates and deadlines.
- Break down long-term or big tasks into smaller chunks.
- Create a to-do list and go in order of priority.
- Use resources on campus, like the academic skills workshops at the BU’s Educational Resource Center (ERC).
Increase accountability
- Identify people who can help you stay on task.
- Organize a regular study group.
- Go to office hours.
Manage your time
- Recognize patterns in your time, like scrolling through social media.
- Set realistic time limits for your activities to prevent losing track of time.
- Try to take active breaks by going for a short walk, taking a shower, listening to some music, or coloring.
Seek Help
Sometimes, despite these strategies, problems with attention and focus get in the way. If this is the case, talk with a counselor to explore the problem and find a way forward.