7 easy exercises to regain concentration quickly

In an ultra-connected world, it's increasingly difficult to stay focused. Notifications, social networks, emails... so many elements that divert our attention and hinder our productivity. Fortunately, there are simple and effective solutions to help you refocus quickly. Here are 7 practical exercises you can apply right now to improve your concentration and avoid distractions.

1. Activate "Do not disturb" mode

One of the first steps to regaining your focus is to cut out unnecessary interruptions. On your phone, as on your computer, activate the "Do not disturb" mode in the settings to block notifications and avoid being tempted to check your messages.

2. Configure your phone to limit distractions

Your smartphone is often the main source of distraction. The right configuration can help you regain control.

Practical tips :

• Deactivate unnecessary notifications (social networks, games...)
• Put time-consuming applications on a second screen
• Use "Grayscale" mode to make your phone less attractive

Here's a tutorial

3. Use applications that limit your screen time

Screens make us addicts. There are tools available to help you limit the time you spend on certain applications, and thus boost your concentration.

Recommended applications:

• Forest: Plant a virtual tree that grows if you stay focused (watching a virtual forest grow can be a source of motivation).
• Freedom: Block distracting sites and applications
• RescueTime: Analyzes your screen time and helps you manage it better

You can also manage your screen time from your phone's settings. To find out more, read this article on screen addiction, with tips on how to live better without it.

4. Apply the Pomodoro technique

This method consists of alternating periods of intense work with short breaks to optimize your efficiency.

What to do?

1. Work for 25 minutes without interruption
2. Take a 5-minute break
3. Repeat the cycle 4 times, then take a longer break (15-30 minutes).

It's a bit like a sports session... but without the aches and pains!

5. Practice breathing 4-7-8

A simple breathing exercise can help you refocus in a matter of seconds.

What to do?

1. Inhale deeply through the nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale slowly through the mouth for 8 seconds
4. Repeat 3 to 4 times

And if that doesn't work? At least you'll have had a breath of fresh air.

6. Create an uncluttered workspace

A cluttered desk is a source of distraction. Take 5 minutes to organize your space before you start working.

Checklist :

- Move your phone away

- Put away unnecessary items

- Use headphones or earplugs if necessary

7. Do a dopamine detox

Your brain becomes addicted to the micro-rewards of notifications and social networks. A"dopamine detox" consists in reducing these stimuli to reacclimatize your brain to deep concentration.

How do I apply it?

• Avoid social networks for a few hours or a day
• Replace scrolling with a calmer activity (reading, walking...).
• Reduce exposure to screens in the evening

Quick refocusing is within everyone's reach with a few simple adjustments. By applying these practical exercises, you can improve your productivity and reduce distraction-related stress. Test these techniques and see which ones work best for you!

By Candice Lhomme