EQ Focus Primer

We don’t need to tell you that distractions are everywhere. By the time you finished reading that first sentence, you probably already had the urge to check your phone, open your email, or scroll on Insta—and that’s not your fault!

We live in a world of constant stimulation, and science has proven that it’s taking a toll on our brains and bodies.

Studies show that the average human attention span is 8.25 seconds, down 4.25 seconds from 2000 (thanks to smartphones and increased screen time). So how do we drown out the noise and get our focus back? First, take our Focus Quiz to determine your level of focus and which areas could use some work. Then, check out our Focusing on Focus Quickie Primer below, where we’ve compiled realistic, attainable hacks to refocus your mind and body whenever distraction strikes.

Utilize Time Blocking

If you don’t control your schedule, it will control you. Time blocking divides your day into chunks dedicated to one task at a time—keeping you from bouncing between projects.

Try time blocking if you:

Juggle many projects or responsibilities
Have a day chopped up by meetings
Battle constant interruptions
Spend too much time in “reactive mode” (emails, messages, Slacks)

A simple way to start: use a Pomodoro Timer, which breaks work into 25-minute sessions with 5-minute breaks. After four cycles, take a 15-minute break. Download one here, and learn more about monotasking here.

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Create a Healthy Workspace

Clutter overloads your brain. A 2011 study showed that disorganized environments decrease focus. Tips for workspace zen:

Set the mood with good lighting and temperature
Reduce clutter and organize intentionally
Avoid unnecessary items
Give everything a “home” (desk organizers help)
Do a 5-minute tidy-up at the start or end of each day

Feel the Music

Music can boost mood, memory, and motivation. Research shows it helps the brain absorb and interpret information more easily. Explore our EQ Playlist for Focus, or curate your own.

Get Moving

Exercise delivers an instant brain boost—raising dopamine, norepinephrine, and serotonin, all tied to attention. Take short breaks to reset focus: dance in your living room, walk the block, or stretch. Try this 10-minute yoga flow.

Have Fun With It

Your brain needs exercise too. Brain games strengthen concentration and memory:

Sudoku or crosswords
Wordle or Qwordle
Write with your non-dominant hand
Brush your teeth with eyes closed
Take a new route to work to activate different brain regions

Drink Up

Your brain is 75% water—hydration fuels focus. Aim for about an ounce of water per pound of body weight daily. Try Plant Nanny to gamify hydration.

Be mindful of caffeine, too. While coffee has its place, excess can cause irritability and poor focus. Swap your afternoon brew for tea, dark chocolate, or EQ’s Daily Nutri-Greens (with phytonutrients and vitamins to boost your energy)