Desde las filas de Greatist

It’s possible to find flow — or effortless concentration on and enjoyment of a task — by tackling a challenge that’s meaningful and manageable. Having a job you love with a reasonable workload makes achieving flow a lot easier. Whether at home or at the office, there are lots of useful tips that help people stay focused at work and make the most of the day.

1. Pinpoint the problem. What causes you to lose focus? Is it fatigue, hunger, or a Twitter addiction? Figuring out the issue is the first step towards trying to fix it.

2. Plan ahead. Envision what the workday will look like before it happens. Write down what things need to get done or what you want to accomplish. (Even in the shower!) Setting goals can help people stay on track.

3. Get enough sleep. How much we sleep at night has a lot to do with how well we’ll concentratethe next day[5]. Aim for at least eight hours of quality snooze time to avoid taking cubicle-catnaps on the hour.

4. Eat a good breakfast. Eggs Benedict may do more than jumpstart metabolism. Studies have found that eating breakfast can improve attention and concentration, too[6]. For starters, try a tastyberry parfait!

5. Work offline. One survey found nearly 60 percent of disruptions at work come from email, social networks, and cell phones. So for tasks that don’t involve the Internet, try using old-fashioned paper and pen — perfect for brainstorming! Put your phone on silent and only check email occasionally (try once every hour). Limit time on social media too. You can “like” your friend’s cute picture of his dog later…

6. Do smaller tasks. Some psychologists suggest our brain works way too hard to process incredible amounts of information. So working on one large project can be overwhelming — like trying to plan a whole event at work in one afternoon. Split up projects, like ordering food and booking plane tickets and hotels, so they’re easier to accomplish.

7. Stay accountable. Let co-workers know what you hope to accomplish in a specific time frame. Knowing you’ll have extra eyes on your work may help you stay on task.

8. Sweat it out. Sometimes a little exercise can go a long way. Studies show working out canimprove concentration and attention span, so a quick trip to the gym can make time spent back at the office much more productive[7].

9. Do one thing at a time. Stick to single-tasking in order to stay focused. Juggling too many things at once may lead to time not well spent and distractions galore.

10. Time box. Work on one project for a specific amount of time, rather than working until something is finished. (Write emails until 2 pm, instead of stopping at inbox zero). This way weknow we can work hard until a certain time, and then be able to take a break.

11. Clean up. Anything from post-its to pretzels and family photos can become a distraction. Clear off the workspace and only have out what’s needed (laptop, notebook, water-bottle — check!) to help stay in the zone.

12. Try an app. Discard any distractions with a little help from technology. Certain apps can block websites (so long, Pinterest) or black out computer screen backgrounds so only one program is in view at a time. There are web tools that can calculate how much time is spent on websites, too. (Now that could be scary…)

13. Reward yourself. A little motivation can go a long way. Say, “After I finish this page, I’ll go buy a cookie!” (Try these vegan delicacies.) Watch that to-do list vanish in no time.

14. Take little breaks. Getting to the office early, working through lunch, and staying late doesn’t necessarily mean getting more stuff done. Short bursts of hard work followed by quick breaks can be more beneficial than never taking a breather, since the brain may just burn out.

15. Wear headphones. At Greatist we practice the “headphone rule”: No one’s allowed to talk to someone who’s wearing ear gear. It’s a great way to show you’re working on something important and don’t have time to chat. (Sometimes I don’t even have music playing – my secret!)

16. Try caffeine. Coffee or tea may help people feel more alert and able to concentrate in the cubicle[8]. If iced coffee isn’t your cup of… coffeetry chewing gum, which may help increase alertness too!

17. Meditate. Channel that inner Om and find a few minutes to meditate. Studies suggest meditation can help improve work efficiency and attention span, so it can’t hurt to try[9][10]!

18. Value your work. If you love what you do, there’s a good chance you’ll be able to focus on the work involved, not to mention be happier while you’re doing it.