If you’ve sat down to study and suddenly found yourself checking your phone every few minutes, and staring into space and suddenly remembering a hundred things to do, you’re not alone. As a PhD scholar in my 30s, studying is still a vital part of my life, but I’ve noticed that my ability to stay focused for long hours isn’t as effortless as it used to be.
Like many others, I’ve found it increasingly easy to get distracted and lose track of time.
However, over the past year, I’ve made it my mission to reclaim my focus. While I don’t claim to be an expert, I’ve been actively working on reclaiming my focus and improving my productivity.
Through trial and error, I’ve discovered small but powerful ways to improve concentration. One of the biggest lessons I’ve learned is that, your study habits should work for you, not against you.
For example, I used to think I had to force myself into a “perfect” study schedule—like waking up at dawn to tackle my reading. But when I reflected on my childhood study habits, I realized that I’ve always been most productive between 4 PM and 8 PM as that used to be my study time after school.
So, instead of battling my natural rhythm, I embraced it. Even now, I accomplish much more during this time compared to earlier in the day. The key is to recognize what works best for you and create a routine that aligns with your strengths.
If you’ve been struggling with focus, know that you can improve it. The key is to understand your own patterns, experiment with what works, and build habits that support you.
In this post, I’ll share insights and practical strategies to help you study with greater concentration and less frustration. Let’s get started!
1. Get good sleep
If you want to improve your focus, getting quality sleep is non-negotiable. A well-rested mind is sharper, more attentive, and you feel more energized as you wake up in the morning. On the other hand, inadequate sleep leaves you feeling sluggish, and easily distracted and harder to stay motivated. Isn’t it?
To maintain peak concentration, it’s really important to prioritize getting 7–8 hours of uninterrupted sleep each night.
You can try going to bed and waking up at the same time every day. Creating a relaxing bedtime routine—such as reading, journaling, or practicing mindfulness—can help signal to your brain that it’s time to wind down. Your future focused self will thank you for it.
If you feel drained in the afternoon, a short power nap can help you feel refreshed and focused. I prefer not going over 30-40 minutes of afternoon nap on days when I really need it.
Infact, some cultures around the world embrace afternoon naps as a self-care ritual. Like the Spanish siesta, and even in Kolkata where I live all the shops are closed in the neighbourhood in the afternoon for a quick nap.
If you’re sipping coffee at 7 PM, don’t be surprised if you’re wide awake at midnight. Try switching to herbal tea in the evening.
Getting good sleep is one of the ways to help you stay focused while studying, and now you know how to do it.
2. Move your body
On days when you move your body, you’ll feel more energized, focused, and ready to tackle your studies.
It is said that movement fuels focus because our bodies and minds are deeply connected.
Research shows that regular physical activity improves concentration, memory, and mental clarity. Even a short burst of movement can help shake off mental fatigue and get you back on track.
You don’t need to spend hours at the gym to reap the benefits. Something as simple as a brisk walk, stretching between study sessions, or doing a quick workout can work wonders. My brother who is also doing PhD goes for cycling everyday in the evenings. No wonder he can concentrate better than me who is still struggling to fit regular exercise in my daily routine.
The best form of exercise for me is dancing. It elevates my mood like no other exercise can. It’s really important to choose what suits you best given your circumstances and preferences.
I went to the gym consistently for three month last year and I was more exhausted than focused. So, I quit going to the gym and I prefer light home workouts.
If you are in a concentration slump, get up and get moving.
3. Declutter your space
When you are surrounded by clutter, you mind gets cluttered too. A disorganized workspace can make you hard to concentrate and be productive.
Your workspace (especially if you’re working/studying from home) will feel chaotic and overwhelming.
But when you clear your space, you create an environment that helps you focus and stay productive.
In order to create a clutter free environment, a little effort is required from your side as well. You can create a distraction free zone where you remove all the unnecessary items from your desk.
A clean desk = a clear mind.
If your phone is your biggest distraction, keep it out of sight or use an app blocker.
Take a minute to reset your workspace after each study session to prevent clutter from piling up.
Sometimes, our mental clutter can be as distracting as the physical clutter. Having a quick brain dump where I jot down everything that’s on my hand helps me release the mental clutter and stay focused.
At the end of the day, your environment shapes your productivity. A clutter free space looks good as well as feels good.
These might help:
A Decluttering Guide to Help you Get Organized
How to Stay Organized
4. Just focus on one thing at a time
Juggling many things at a time may seem productive, but it is actually kills your focus.
Instead, start your day by asking yourself:
What is the most important task I need to complete today?
Once you have the answer, make that your priority. Block out time for it in your schedule and commit to working on it without distractions.
For example, if my biggest priority for the day is preparing for my class lecture, I schedule a dedicated slot in my day to focus only on that. Sure, I have other responsibilities, but my main focus remains on preparing the lecture. Once I complete it, I feel accomplished and even more motivated to tackle other tasks.
If something feels overwhelming, break it into smaller, manageable steps.
Completing even one key task can boost motivation for the rest of the day.
Let’s say you have an upcoming history exam, but you also have assignments, readings, and other subjects to study. Instead of trying to do everything at once, pick your top priority—for example, reviewing key historical events for your exam.
Set a specific study goal—e.g., “I will focus only on the French Revolution for the next hour.”
By giving your full attention to one subject or concept at a time, you’ll absorb information more effectively and retain it longer.
5. Follow the Pomodoro technique
When I have listed the most important task I need to focus on, the challenging part is saying no to distractions.
That is where I have found the Pomodoro technique to be super helpful.
If you’ve explored productivity strategies, you’ve probably heard of it. The concept is simple:
Work in focused sprints of 25 minutes, followed by a 5-minute break. After four rounds, take a longer break (15–30 minutes).
Well, I adjust the timing according to my need, somedays I aim for 45 minutes of undistracted work, whereas on other days I schedule a 20 minutes to 25 minutes timer.
This technique has helped me stay focused on overwhelming tasks and make it more manageable.
It is the magic potion I never knew I needed for getting things done and tackling my procrastination.
If you struggle with distractions, try it—you might be surprised at how much you can get done in short, focused sprints!
Staying focused is a skill you can develop. All you need are the right habits and environment that support your concentration.
The techniques discussed above have made a lot of difference in my ability to focus. The key is to find what works best for you and stay consistent.
Some days will be easier than others, but every small step you take toward better focus adds up.
Keep experimenting, stay kind to yourself, and remember—deep focus is a skill you can train, and the more you practice, the better you’ll get!
Related:
Time-Wasting Habits to Get Rid of
7 Steps to Help You Achieve Your Goals
How to Navigate Your Twenties
