How to Focus: 7 Methods That Actually Work

The average knowledge worker gets 11 minutes of uninterrupted focus before a distraction. After each interruption, it takes 23 minutes to get back to the same level of concentration. That math is brutal. Here's how to fix it.

1. Remove the option to get distracted

Willpower is a losing strategy. Every study on self-control shows the same thing: people who are good at self-control don't resist temptation better. They structure their environment so temptation doesn't exist. If Twitter is one tab away, you'll open it. If it literally won't load, you won't.

This is why website blockers work. Not the ones with an off switch, but the ones that lock you out. Sloth blocks distracting sites at the OS level with a locked daemon, so the decision is made once and enforced automatically.

2. Work in 90-minute blocks

Research on ultradian rhythms shows that humans naturally cycle through 90-minute periods of high and low alertness. Cal Newport, the author of "Deep Work," recommends 90-minute focused sessions as the ideal length for producing meaningful output. After 90 minutes, take a real break. Walk, eat, rest. Then do another block.

3. Single-task, not multitask

Multitasking is a myth. What you're actually doing is context-switching, and each switch costs you cognitive resources. Research from Stanford shows that heavy multitaskers are worse at filtering irrelevant information, slower at switching between tasks, and worse at working memory. Pick one thing. Do that thing. Move to the next thing.

4. Turn off all notifications

Every notification is an interruption, and every interruption costs you 23 minutes. Turn off notifications for email, Slack, social media, and news. Check them on your schedule, not when they buzz. On Mac, use Focus Mode to silence everything during work hours.

5. Design your environment

Your environment shapes your behavior more than your intentions do. Work at a clean desk. Put your phone in another room, not face down on the desk. Use a dedicated workspace if you can. The more friction between you and a distraction, the less likely you are to reach for it.

6. Protect your mornings

Most people have peak cognitive function in the first 2-4 hours after waking. Don't waste this time on email, meetings, or social media. Do your hardest, most creative work first. Schedule meetings and admin work for the afternoon when your focus naturally dips.

7. Track your screen time

You can't improve what you don't measure. Most people underestimate their screen time by 50%. Seeing the real numbers is a wake-up call. Sloth tracks your screen time per app and per website, so you know exactly where your hours go.

The bottom line

Focus isn't about trying harder. It's about removing the things that steal your attention. Block the distracting websites, turn off the notifications, and protect your peak hours. The people who get the most done aren't more disciplined. They've built systems that make distraction hard and focus easy.