Let’s be honest: staying focused at work can feel impossible some days. Your inbox is a war zone, your phone won’t stop buzzing, and your coworker’s loud phone call about their weekend plans is not helping. I’ve been there—staring at a screen, willing myself to get it together, only to end up scrolling X instead. But over time, I’ve picked up some tricks that actually work. Here’s my take on the best ways to keep your head in the game, no superpowers required.

1. Pick Your “Big Three” and Stick to Them

Every morning, I grab my coffee and scribble down three things I have to get done that day. Not a million tiny to-dos—just the big stuff that matters. Maybe it’s finishing a presentation, emailing a client, or prepping for a meeting. Then I tackle them first, before the day spirals into chaos. It’s like giving my brain a roadmap—keeps me from wandering off into “Oh, I’ll just check this real quick” territory.

2. Try the Pomodoro Thing (It’s Less Fancy Than It Sounds)

I used to think I could power through hours of work without a break—spoiler: I can’t. Then a friend swore by this Pomodoro Technique: 25 minutes of focus, 5-minute break, repeat. I gave it a shot with a cheap timer from my kitchen, and wow, it’s a game-changer. I get stuff done in little bursts, and those mini-breaks—grabbing water, stretching—keep me from turning into a zombie by lunch.

3. Stop the Notification Madness

My phone used to light up like a Christmas tree all day—texts, emails, random app alerts. I’d lose my train of thought every five minutes. Now, I mute everything that’s not life-or-death and check messages twice a day—say, 10 a.m. and 3 p.m. It’s not rude; it’s survival. Trust me, you don’t realize how much those pings mess with you until they’re gone.

4. Make Your Space Work for You

I’m not fancy—I don’t have a corner office. But I’ve learned a cluttered desk makes my brain feel cluttered too. So I shove the random papers and coffee cups aside, pop on some headphones (even if they’re not playing anything), and suddenly I can think straight. If you’re stuck in a loud office, earbuds are your new best friend. It’s not perfect, but it’s something. Need help organizing? Check out CapturedTech’s services for some pro tips.

5. Feed Yourself Like You Mean It

I used to skip breakfast and wonder why I couldn’t focus by 10 a.m. Now I make sure I eat something decent—scrambled eggs, toast, maybe some avocado if I’m feeling extra. And water! I keep a bottle on my desk because I’m terrible at remembering to drink otherwise. It’s crazy how much sharper I feel when I’m not running on fumes.

6. Chop Big Tasks into Tiny Wins

Big projects used to freak me out—like, where do I even start? Now I break them into little pieces. Instead of “write the whole report,” I’ll just aim to “sketch the intro.” Finishing those small bits feels good, and before I know it, I’ve made real progress. It’s like tricking myself into being productive.

7. Quit Pretending You Can Multitask

I used to pride myself on juggling five things at once—until I realized I was half-assing all of them. Now I pick one task and stick with it. If my mind wanders (usually to what I’m making for dinner), I just nudge it back. It’s not sexy, but it works way better than my old chaos mode.

8. Save the Worrying for Later

Random thoughts hit me all the time—did I pay that bill? Did I sound weird in that meeting? I used to let them derail me. Now I scribble them on a sticky note and tell myself, “I’ll stress about this at lunch.” It’s weirdly freeing—like giving my brain permission to chill out for a bit.

9. Move a Little, It Helps

When I’m stuck or sleepy, I stand up and stretch, or I’ll pace the hallway for five minutes. Once, I even did a few goofy jumping jacks at my desk—nobody cared, and it woke me up. It’s like hitting reset on my brain. Even a quick walk to the coffee machine can do the trick.

10. Know When to Call It

I’m not a machine, and neither are you. After a couple hours of hard focus, I’m toast. I used to push through, but it just led to dumb mistakes and grumpy vibes. Now I step away—grab a snack, stare out the window, whatever. Coming back fresh beats slogging through any day. Want more science on this? Check out APA’s attention research.