When You’re Struggling to Focus at Work
We all struggle with focus at times. When we’re stressed, overwhelmed, excited, or have too much on our plate, it’s easy to forget appointments, miss deadlines, or make mistakes we wouldn’t normally make. Sometimes, our difficulties with focus are situational — maybe we just had a baby, we’re dealing with health issues at home, or financial stress is weighing us down. Other times, focus challenges are more consistent, something we’ve experienced throughout our lives. No matter the reason, struggling to focus can deeply impact our work and well-being.
When Focus Challenges Affect Work
Struggling to focus at work can make us feel disconnected from jobs that once felt fulfilling. It can lead to frustration with managers, missed opportunities for promotion, or even job loss in some cases.
But here’s an important truth: struggling to focus isn’t always a bad thing. Sometimes, it’s your mind and body trying to get your attention. It might be telling you to step away, rest, or rethink how you’re spending your time. Lack of focus can be a signal — not of failure, but of misalignment or overload.
Recognizing the Message Behind Distraction
It’s helpful to recognize what’s really going on and give yourself grace. If you’ve been burning the candle at both ends, struggling to focus might be your body’s way of saying, “Slow down.” It could also mean you haven’t found the right tools yet, or that it’s time to experiment with new strategies.
In a work setting, lack of focus might even signal that it’s time for a professional change. But before making a big decision, it can be useful to try smaller adjustments — tweaks to your routine, environment, or expectations — to see if they help ease the pressure. And if focus has been a lifelong struggle, these strategies can help you gain stability and confidence before transitioning into your next role.
💡 Try This First: Sometimes, the best way to rebuild focus is to start small. Before you decide that something major needs to change, it can help to test out a few simple, practical tools to see what shifts your attention and energy for the better.
🌿 3 Exercises to Strengthen Focus at Work
When your attention feels scattered, you just need a way to retrain your brain to come back to center. These exercises are designed to help you slow your thoughts, reduce overwhelm, and build the mental flexibility that supports focus.
- The 5-Minute Rule
When you’re having a hard time getting started, tell yourself you only need to work on the task for five minutes.
Set a timer and begin — no pressure to finish, just to start.
Often, once you get going, your brain naturally finds its rhythm again. And if you still can’t focus after five minutes, take a quick stretch or reset before trying again.
✨ Why it works: It lowers the mental barrier to starting, turning “I have to finish this” into “I just need to begin.”
- The Attention Reset Breath
If your mind keeps jumping between thoughts or tabs, take 60 seconds to breathe with intention:
- Inhale for 4 seconds
- Hold for 2 seconds
- Exhale for 6 seconds
- Repeat for one minute
As you breathe, picture yourself releasing cluttered thoughts with each exhale. Then ask yourself, what matters most right now?
✨ Why it works: This technique regulates your nervous system, helping your brain move out of “fight or flight” and into a calmer, more focused state.
- The 3-by-3 Method
This method helps you refocus when you’re juggling too many priorities.
- Write down 3 tasks you want to complete by the end of the day.
- Under each task, list 3 small steps that will move it forward.
- Circle one step to start with — and begin there.
✨ Why it works: It narrows your focus and replaces overwhelm with a concrete plan. It’s especially helpful if you often find yourself multitasking or unsure where to start.
If Focus Still Feels Out of Reach
These simple resets work best when practiced regularly. Over time, they can help you notice distractions sooner and return to what matters most — with less stress and self-judgment.
If you’ve tried small changes like these and still find it hard to stay focused — even when you’re rested and motivated — it might be time to explore additional support. Ongoing focus challenges can point to deeper needs, whether that’s a shift in your work environment, professional guidance, or formal accommodations. One great place to start learning about your options is
🔗 AskJAN.org.
Explore Workplace Support Options with AskJAN.org
If you have a documented disability, such as ADHD, that impacts your ability to focus, you may be eligible to request specific workplace accommodations to support your productivity and well-being.
AskJAN.org (the Job Accommodation Network) is a free, confidential resource that helps employees and employers explore practical accommodation ideas. They offer examples of possible accommodations and guidance on how to communicate your needs with your manager or HR team.
Even if you don’t have a diagnosed condition, AskJAN provides excellent tools and ideas for improving focus that can benefit anyone — no formal accommodation required.
✨ Check out this page on their website
You’re Not Alone in This
Focus isn’t something we “fix” overnight — it’s something we nurture. Every time you pause to reset, give yourself grace, or try a new strategy, you’re building a foundation for focus that lasts.
You don’t have to navigate this alone. Whether your challenges come from burnout, ADHD, or simply juggling too much, there are ways to work with your brain instead of against it.
⭐️ Ready to Take the Next Step? Download Focused Over Frazzled — a self-guided ebook created to help working women understand how ADHD affects focus and energy, and learn practical tools to feel calmer, clearer, and more in control at work.
🌿 Live in WA, ID, MT, or UT? Meet with me for therapy support designed to help you strengthen focus, manage stress, and find balance in your work and life.
