How to Focus When You’re Surrounded by Notifications, Deadlines, and Distractions
By Tracey Ropp & Erin House
Feeling Scattered? You’re Not Alone
You start your day with the best of intentions: clear goals, a to-do list, maybe even a fresh cup of coffee in hand. But by mid-afternoon—or let’s be honest, sometimes mid-morning—you’re off track. A string of notifications, an unexpected email, or just the hum of daily life has pulled your attention in five different directions. And now you’re left wondering: Why can’t I just stay focused?
We hear this frustration often, from students juggling post-secondary demands to adults navigating work and home responsibilities. You're not lazy or disorganized. You're navigating a world full of both internal and external distractions, and it’s no wonder your focus is being stretched thin.
Why Is It So Hard to Focus Right Now?
In our work with clients, we see how focus gets compromised by a combination of things:
Constant digital notifications
The mental load of upcoming deadlines
Multitasking out of necessity, not choice
Environmental distractions (like a noisy roommate or workspace)
Internal distractions (perhaps worry, self-doubt, or simply feeling overwhelmed)
The truth is, attention is a limited resource. And with so many competing demands, your brain is working overtime just to keep up.
A Shift in Perspective: You’re Not Failing—You’re Responding
One important reframe we offer clients is this: you’re not failing to focus, you’re responding to your environment. Your attention is being pulled in directions it was never meant to manage all at once. Instead of blaming yourself, we invite you to get curious. What’s actually getting in the way? Once you name it, you can begin to shift it.
How to Reclaim Your Focus (Even When Life Feels Chaotic)
1. Notice the Patterns
Start by observing when and where your focus drifts. Are there certain times of day? Specific tasks? Particular environments? Awareness is the first step to change.
2. Control What You Can
You may not be able to eliminate all distractions, but you can reduce their impact. For example:
Silence non-essential notifications
Use “focus” or “do not disturb” modes on your devices
Set boundaries with tech (e.g., keep your phone in another room or give it to a trusted friend during study sessions)
Choose a study or work spot with fewer interruptions when possible
3. Create a Clear Plan
Disorganization fuels distraction. Map out what you need to do, when, and where. This kind of intentional planning can help quiet the mental clutter.
4. Set a Time Limit
You’ve probably heard the saying, “Work expands to fill the time available.” By giving yourself a defined window to complete a task, you create helpful urgency and reduce procrastination. Try working in short sprints (e.g., 25 minutes on, 5 minutes off) to keep momentum going.
Focus Is a Skill—One You Can Strengthen Over Time
There’s no one-size-fits-all solution. For some, working beside a friend offers accountability. For others, that’s a fast track to distraction. The key is to experiment with strategies and notice what genuinely helps.
Improving your focus doesn’t require a personality overhaul. Small shifts, like turning off a few notifications or setting a timer, can make a big difference. Choose one idea to try this week. If it doesn’t help, try another. Your focus can improve, and so can your sense of confidence in getting things done.
Need support building stronger focus habits or managing distractions? We help clients develop strategies that actually work for their lives. Reach out to us to learn more about how we can help.
The ideas shared in this post are for general reflection and informational purposes. Everyone’s needs are different, and this content isn’t meant to replace personalized or professional support. If you’d benefit from one-on-one guidance, consider reaching out to us, or another qualified professional. In our independent private practices we offer counselling and psychotherapy virtually to individuals living in Ontario, Canada.