I must admit I have been struggling to maintain focus lately.

I am very much using my declutter your mind method (described in detail here) and working with Pomodoro, which does help to some extend. Unfortunately, it is not so much my thoughts that are getting in the way of me achieving my goals, but my emotions. And as we know, emotions do affect our ability to focus and learn (more here).

I have therefore done a little review of techniques helpful in managing emotional states. Here is a list of my top 7 ways to manage your emotions and improve your focus

1. Leave your work in your office, and home trouble – at home

Develop a habit of leaving any stresses, problems, or other emotionally charged thoughts where they belong. I suggest doing it even for happy events – take the energy and positive feeling with you, but try to leave the content, so that it does not distract you.

As for the how:
– try visualisation: imagine that when you are closing/locking the door, you leave all the emotionally charged events behind that door
– use the journey to and from as a clear divider: make it about ‘the in-between time’ – don’t allow yourself to dwell on what’s happened, don’t revisit the conversations, don’t replay events
– focus on something neutral that doesn’t belong to either of the spaces you are traveling between (e.g. read a book/paper; listen to music/podcasts; you can also have topic you want to think of, such as planning your holidays, or your next blog post)

2.  Air your head (go for a walk)

This works well in combination with no 1 on this list. I find walking an excellent way to clear my head and leave things (particularly work) behind. Many of my jobs have been very emotionally charged and the ability to leave it all behind has been a sanity saviour. I always try to set up my from-work journey the way that I have some walking included. There have been times in my life when I walked all the way home (4-5 k!), but even when using public transport I try to have at least 20 minutes walk, which may mean walking to the next station/stop. It works wonders not only as a ‘head clearing’ time, but it’s also extra exercise!

3.  Sleep and sleep it off when needed

Sleep is absolutely necessary for processing of learning and anything else that happens to us during the day; this is when all those (important for effective learning) connections between brain cells are formed.

I also find sleep a great way to ‘reset’ my brain. If I have something important I need to focus on after a particularly emotionally charged day and the usual techniques (described above) have not help, I take a short nap/a power nap (15- 20 minutes, not longer) and wake up with my mind ‘wiped clean’ so I can start afresh.

4.  Breathe and refocus

If you find yourself distracted by your thoughts or emotional remnants of the earlier events, just take a deep breathe and.. Rinse and repeat, focused on your breathing. Then switch your focus back to your task.
If you find yourself needing to do it very often, try techniques no 2, 3 or 5.

5. Do an ‘emotional dump’

Many people find that ‘getting it off their chest’ helps them leave their emotional ballast behind.

How to do it?
– talk to someone and ask them just to listen, not to comment
– journal: this is a great way of doing a ‘dump’ without bothering anyone; try doing it without censoring your thoughts – just as it is; some people do ‘a stream of consciousness’ journaling, some prefer a more reflective approach. Find out what works for you.

Warning! The point of this technique is not so much discussing what is bothering you, but doing a ‘dump’. The distinction is quite important, because there are things that you may want and really should discuss with your nearest and dearest, seek their advice or support on. Here, we’re talking about all those things that are not really important, but keep buggering you or cluttering your mind – having ‘an emotional dump’ in situations. like that may help you clear your mind.

Be mindful though – for some people revisiting those ‘don’t really want to be bothered by’ events and irritations is counterproductive as it only reminds them of it and brings them to the fore. Check if it works for you and don’t do if it doesn’t.

Doing an ’emotional dump’ can help you improve your focus (Image courtesy of akeeris at FreeDigitalPhotos.net)

6. Slow down and downsize

This is not a quick fix but more of a lifestyle habit. If you find yourself often emotionally affected by stuff – take time to reflect what is really important in your life. Do it regularly, make sure you prioritise accordingly. Once you have clarity in the life priorities department – try to eliminate what is not essential. Slow down, learn to say ‘no’ to all those unimportant, emotionally draining things. Consider reducing the amount of time spent watching TV, or socialising (particularly with toxic people) – you may be surprised to discover how much of your emotional clutter is actually not even yours!

7. Acknowledge and move on

A great way to master your emotional states is practicing mindfulness and meditation. Studies show that mindfulness reduces our tendency to ruminate on stuff, helps us focus and disengage from emotionally upsetting thoughts, boosts our working memory – the list goes on. There are lots of fantastic resources on ‘how to’ out there. If you are new to mindfulness, here is a link to get you started.

Remember, mindfulness does not require you to sit down in a special space – you can do it anywhere at any time. You can also combine it with other techniques mentioned above – I do it on my way from work, while walking, and sometimes in ‘micro doses’ when trying to breathe-and-refocus moments.

And what do you find helpful when your emotional state affects your focus?