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Lifestyle

by Dara Morgan

تجربة شخصية: كيفية الحفاظ على التركيز

4 Mar 2025

Image: Midjourney x The Sandy Times

Upon opening this article, you might have thought it was written by some productivity guru. Let me assure you that it is nothing of the sort. In fact, I rescheduled writing this piece several times because — well — I lacked the focus to sit down and actually do it. And this is precisely why my tips might work for you, especially if you are desperate to get things done.
For context, I am heavily addicted to watching reels, binge-playing mind-numbing games like Royal Match (more of a warning than a recommendation), and engaging in entirely unnecessary group chats. So you can be certain that I have tried nearly everything. The following are my tips for focusing that genuinely work — otherwise, I wouldn’t be here writing this.

Make sure you get enough sleep

Yes, we were all once capable of pulling off impressive feats after just three hours of sleep following a night out. But those days are behind me as I creep closer to my 30s. My golden rule is eight hours, but it isn’t quite that simple. You need to consider sleep quality, too — specifically deep sleep, which is when your body restores itself, your muscles relax, and your heart rate slows. The general recommendation for adults is around 105 to 120 minutes of deep sleep (about 25% of your total rest). I track this metric with my smartwatch, and I can confirm that without sufficient deep sleep, even nine hours in bed won’t cut it.
A few other factors that help:
  • Do not drink alcohol — or at least limit it as much as possible (ideally, nothing less than two hours before bedtime).
  • Keep it cool and dark — I personally can’t wake up without natural light, so blackout is a no-go for me, but I still keep my room at around 20°C.
  • Try short meditation practices — I have recently started meditating before bed, and it works. Light a candle, lie down on a mat, put on some relaxing music or rainfall sounds, and focus on relaxing every muscle (don’t forget your face also). This is prime time for processing intrusive thoughts so that, once you are done, sleep comes much easier. And in the end, waking up with more energy is the whole point, right?
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Image: Midjourney x The Sandy Times

Turn off notifications

This one might initially cause some anxiety, especially if you are conditioned to respond to every message within 30 seconds. My compromise? I turn off notifications on my laptop but leave them on my phone. This way, I can stay informed without my workspace being hijacked by pop-ups. Group chats are permanently on mute, and I check them only when I have time. Instagram is also muted — because, as painful as it is to admit, funny reels can wait.

Think about setting

I work remotely, mostly from home, and I don’t subscribe to the idea of having one designated workspace. What I do believe in is crafting small rituals to signal to my brain that it is time to work. This could be a special candle (candles again!) lit only during work hours, a specific playlist, or simply ensuring your space is tidy. Having a co-working buddy can also help — sometimes I work at a friend’s place, where we, of course, engage in some necessary gossip and complaints, but then become more productive than we would alone.
A controversial observation (not a recommendation!): I focus better with a hookah by my side. Smoking is a terrible habit, obviously, and if you want a healthier alternative, consider breathing exercises that help keep you calm and focused.

Set a timer

The classic Pomodoro technique actually works. Set a timer for 30 minutes and commit to focusing on a single task — no emails, no chats, just one thing. If you finish early, great. If not, but you are still in the flow zone, reset the timer. After an hour, take a mandatory 15-minute break — drink water, move around, reply to messages, and, yes, indulge in some mindless scrolling if necessary.

Plan breaks accordingly

An hour for lunch is not a privilege — it is essential. Block it off in your calendar and guard it fiercely. Skipping it in a moment of chaos may seem reasonable, but I assure you, the consequences will surface later. If you are knee-deep in a stressful project, ensure your weekend is a recovery period rather than a whirlwind of social engagements.
Another small but effective trick: after tackling a particularly challenging task, take a 15-minute walk. It is astonishing how much it resets your mind.
Pro tip: Avoid back-to-back meetings. A mere 10 minutes of silence won’t bring the world to ruin, but it might just save your sanity.
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صورة: ميدجورني × صنوع الشاطئ

ابدأ في تحليل خططك

أحد أكبر العقبات التي تحول دون التركيز هو الشعور بالإرهاق. لقد فقدت العد على عدد المرات التي كنت أحدق فيها في قائمة مهام لا نهاية لها وأصابني الذعر إلى عدم القيام بأي شيء. اقترح عليّ معالجي النفسي ذات مرة اختيار مهمة رئيسية واحدة فقط لهذا اليوم ومعالجتها أولاً. الفكرة هي استعادة الشعور بالتحكم - حتى لو ظلت مهام أخرى دون معالجة، ستجد أنك حققت تقدمًا ذا مغزى.

لا تحكم على نفسك لمجرد التشتت

نحن نعيش في عصر ADHD. ما لم تكن راهبًا في دير بعيد في الجبال، ستتشتت انتباهك. لا بأس بذلك. المفتاح هو الاعتراف بما يحدث وإعادة توجيه نفسك برفق. أذكر نفسي غالبًا أن فيلمًا جيدًا، أو وجبة لذيذة، أو ممارسة تمرين، أو حمام مريح في انتظارني بعد ساعات العمل - وعادةً ما يكون ذلك كافيًا لدفعني للعمل. اختر محفزاتك الخاصة واحتفظ بها في ذهنك.

اعرف مواعيدك النهائية

بعض المهام مرهقة عقليًا لدرجة أنني أؤجلها حتى اللحظة الأخيرة الممكنة. في هذه المرحلة، أعتمد على الأدرينالين ليحملني خلالها. لكن كما أن هذا قد يكون فعالًا في الأوقات الحرجة، فهو أيضًا طريقة مؤكدة للاحتراق. من المثالي أن تكون المواعيد النهائية شبكة أمان، وليس استراتيجية. مع النصائح المذكورة أعلاه، نأمل أن تتمكن من تحديد الصراعات في اللحظة الأخيرة للطوارئ فقط.
وهناك لديك - دليل للبقاء مركزًا من شخص يعاني، بشكل ساخر، من صعوبة في التركيز. إذا كنت قد قرأت حتى هذه النقطة دون التحقق من هاتفك مرة واحدة، فأنا معجب قليلاً ومشكوكا قليلًا. في كلتا الحالتين، أتمنى لك تركيزًا سعيدًا!
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