Having trouble remaining focused? Here are five strategies — backed by research — that will keep you feeling energized and engaged at work. 

 

Step 1. Take a break

Taking breaks throughout the day, rather than constantly grinding throughout work hours, is essential to boosting productivity. According to DeskTime, the most productive people work for 52 minutes at a time then break for 17 minutes.

 

Step 2. Meditate

Meditation helps sharpen your focus in a big way, increasing the capacity of your working memory. A study in Psychological Science showed just two 45-minute meditation exercises each week could increase the working memory by more than 30%.

 

Step 3. Listen to music

Music without lyrics, such as acoustic, instrumental, or classical music, can help block out distracting conversations and boost your mood. According to a report in The New York Times, 15-30 minutes of music is all you may need to regain concentration.

 

Step 4. Eat well

Our diets have a much larger impact on our productivity than we may realize. In fact, research from the Health Enhancement Research Organization showed eating five portions of fruits and vegetables at least four days a week can result in a 25% higher job performance.

 

Step 5. Get moving

Not only does exercise keep us healthy, but it also makes us productive. The same study from the Health Enhancement Research Organization showed that exercising for at least 30 minutes three times a week can increase job performance by 15%.