Focus competence, according to Daniel Goleman, refers to the ability to focus on specific tasks, maintain attention on important goals, and resist distractions. This skill is crucial for personal and professional effectiveness, as it allows people to better manage their time and energy, thus increasing their productivity and performance.
People who have focus can complete tasks more efficiently (higher productivity), with higher quality (due to more detailed attention and fewer errors), prioritize important tasks and have less sense of stress.
It is an intrapersonal intelligence competence related to other competences seen above such as the ability to concentrate, prioritisation and time management, self-control and results-orientation.
Focus in the midst of distractions: sensory and emotional distractions
We can consider that there are two main varieties of distractions: sensory and emotional.
Sensory distractions, including construction next door or your coworkers’ conversation near your desk, can make it difficult to concentrate. Perfecting our selective attention allows us to remain absorbed in what we want to focus on.
Sensory distractions
Sensory distractions are simple: as you read these words, you’re disconnecting the blank space surrounding this text. Your brain is in the middle of a large number of incoming stimuli, such as background sounds, shapes, colors, tastes, smells, or sensations.
If you’ve ever read in a crowded coffee shop, worked in an open office, or had a conversation in a noisy restaurant, you’ve used selective attention: the ability to keep your attention on a single task.
The prefrontal areas of the brain control the ability to stand firm on one target and ignore everything else. Specialized circuits in this area increase the intensity of the incoming signals we want to focus on (that book) and reduce those we choose to ignore (those people chatting at the next table).
The stronger our selective attention, the more powerfully we can remain absorbed in what we have chosen to do.
Emotional distractions
In addition to sensory distractions, our ability to focus is also affected by emotional distractions, such as tensions in a relationship or nerves about an upcoming presentation, which present the biggest challenge for even the most focused. Emotional balance and self-control (intrapersonal emotional intelligence skills already seen above) allow us to effectively manage emotional distractions.
HOW CAN I DEVELOP MY FOCUS?
I invite you to reflect on the following questions:
1. Self-knowledge
Reflect on your work habits and recognize when and why you get distracted. It’s important to know yourself and identifying your patterns of distraction is the first step to improving your ability to focus. Reflect on a situation in your life in which multiple issues converged, demanding your focus:
How did you cope in those situations, and what did this teach you about your own ability to focus and resilience?
Where in your life have you found it most difficult to focus and why? Could it be a sign of hidden insecurities? Write about this space of resistance and what you might need to face.
2. Setting Clear Goals
Set clear and specific goals for each day, week, and month. Break down large tasks into more manageable tasks. Set clear and achievable goals. Having a clear vision of what you want to achieve will help you stay focused.
What is your vision of what you want to achieve? Are you clear about your goals? Are they realistic?
3. Prioritize and Plan
Use planning tools like to-do lists, planners, and time management apps to organize your work. Plan your day in advance. Prioritize the most important tasks and make sure you spend enough time on them.
What are the 2 or 3 (maximum) priority tasks you choose to focus on today? How much time are you going to dedicate to each one? What is the best time of day to do them?
4. Create an optimal work environment
Organize your workspace to minimize distractions. Keep your work area clean and tidy. It is important to have a positive work environment. A tidy space free of physical distractions helps keep focus.
How can you make your workplace tidy and distraction-free?
5. Practice Mindfulness
Incorporate mindfulness practices into your daily routine to improve your ability to concentrate and reduce stress. Mindfulness is a powerful tool for focus. Spend a few minutes each day meditating and centering your mind.
6. Manage digital distractions
Limit the use of electronic devices and apps that aren’t essential to your work. Set specific times to check emails and social media. Avoid digital multitasking to keep your focus on one task at a time.
How can you reduce unnecessary interruptions and/or notifications from your devices when you want to focus?
7. Take regular breaks
Implement time management techniques or other strategies that include regular breaks to recharge. Take short, regular breaks to avoid burnout. These breaks allow you to regain concentration and maintain a high level of productivity.
“Remember to continue developing your talent to reach your best version”
