3 Simple, Research-Backed Steps to Increase Focus

Focus is one of the most important mental skills in sports—and life. Whether you’re preparing for competition, studying, or managing a hectic day, your ability to stay present and direct your attention can mean the difference between success and struggle. Fortunately, focus is a skill you can train. Here are three simple strategies backed by research to help you sharpen your attention and improve performance.

1. Practice Mindful Breathing

Why it works:

Just a few minutes of mindful breathing can significantly improve attention and reduce mental fatigue. Research shows it helps reset your nervous system and increase awareness of the present moment.

“Brief mindfulness training improves attention and cognitive control.”

— Zeidan et al., 2010 (source)

Try this:

• Breathe in for 4 seconds, hold for 2, and breathe out for 6 seconds.

• Stay focused on the rhythm of your breath.

• If your mind wanders, gently return your focus to the breath.

• Start with 2–5 minutes before training or high-focus tasks.

2. Cue Your Goal Before You Start

Why it works:

Consciously setting a goal before a task helps your brain direct attention more effectively and reduces internal distractions.

“Pre-task goal activation increases sustained attention and performance.”

— Gable et al., 2019 (source)

Try this:

• Say or write down your goal before beginning an activity.

• Example: “I’m focused on giving full effort for the next 45 minutes.”

• Use short-term, specific goals that emphasize the process, not just the outcome.

  
  

3. Take Purposeful Breaks

Why it works:

Our brains need regular breaks to stay sharp. Studies show attention and mental clarity improve after short breaks that include movement or exposure to nature.

“Interacting with nature improves cognitive function and attention restoration.”

— Berman et al., 2008 (source)

Try this:

• Every 45–60 minutes, take a 10–15 minute break.

• Get up, walk, stretch, or look outside—avoid screens.

• Think of breaks as a performance tool, not a distraction.

Final Thought

Improving your focus doesn’t require a major overhaul. Small, consistent practices like breathing, goal setting, and mindful breaks can create powerful shifts in how you train and compete.

Action Step:

Try one of these strategies this week. Practice it daily, track how you feel, and notice the difference in your focus and performance.

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Dr. Tyler