Focus time
Time when you do something focused without distractions.
The page in brief
- Focus time is when you do one thing at a time without being disturbed.
- Doing several things at once makes everything take longer.
- Put your phone away or turn on do not disturb when you need to focus.
- Work for a while and then take a short break. For example 25 minutes of work and a 5-minute break.
The brain needs the right conditions to perform and feel well
When we need to concentrate and take in information, for example at school or at work, the brain needs good conditions to understand and remember what we learn. Creating focus is not about how clever you are, but about understanding your own conditions and using the right strategies.
How does our focus work?
We all have different abilities to stay focused for longer periods, but some things affect every brain negatively when we need to think and perform.
What does not work?
Multitasking
Doing several things at once makes each task take longer. A task that would take 15 minutes with focus can take 60 minutes if we multitask.
Distractions
Every time we are interrupted, the brain loses the thread and we have to start again with what we were doing – and every time that happens, we tend to feel we have failed.
What works?
Plan your focus time
Decide in advance what you are going to focus on and for how long.
Work in blocks
Use the Pomodoro technique – 25 minutes of focused work followed by a 5-minute break.
Check your digital distractions
Put your phone away or switch it to do not disturb to reduce the risk of being interrupted. Close tabs on the computer that you do not need, and use focus mode if you are writing a text.
Let the brain rest between sessions
Make time for brain rest and movement breaks to keep the brain fresh and alert.
Create the right environment
Sit somewhere calm without disturbances, and use headphones or earplugs if you need to.
The Pomodoro technique: work in blocks and let the brain rest between sessions. Repeat.
Talk with your child
Open questions make it easier to talk about everyday life without it turning into an interrogation.
“What is it usually like for you when you need to do something that requires your focus?”
“What is it usually like around you when you need to focus, for example doing homework or reading?”
Show that you are curious, ask open questions and listen to understand. Sum up what you have heard and ask if you have understood correctly. Focus on balance, not on what is wrong.
The questions come from Det syns inte’s conversation material “Må bra samtal” (feel-good conversations).
Want to work with this at school?
Det syns inte is a school programme about mental health, the brain and life with screens. It is built on drama films and research, and is used by teachers, mentors and school health teams together with the students. The programme’s website is in Swedish.