Struggling to complete tasks without getting distracted? Experts give their best mindfulness exercises to get you fully focused. 

Do you struggle to finish a work task or your to-do list without getting distracted by colleagues or scrolling endlessly on TikTok? You’re not alone in your focus failure. Research shows that our average attention span on a screen is now just 47 seconds, down from 2.5 minutes in 2004. This sharp decline is no coincidence; the rise of digital technology and our increasingly fast-paced world have made us masters of multitasking. But with that, we’ve also become more prone to distractions. The antidote? Mindfulness. From morning habits to simple weekly routines, we’ve gathered expert tips to help you strengthen your focus. Here are eight mindfulness exercises to help you stay present and productive, no matter the situation. 

Mindful morning breathing 

They say start as you mean to go on for good reason. In a recent study of 900,000 meditation app users, those who used it in the morning were more likely to keep up the habit. So, a mindful morning moment is an excellent beginning to the day. Health psychologist Dr Ravi Gill recommends this 5-10-minute mindful breathing exercise. 

What to do:  

“Sit comfortably, close your eyes, and take slow, deep breath,” says Dr Gill. “Focus on the sensation of air entering and leaving your nostrils or the rise and fall of your chest. Count your breaths up to ten, then start again if your mind wanders.” 

Why it helps 

“Deep breathing calms the nervous system, helping to reduce stress and improve concentration. Starting with mindful breathing can help you ground yourself before starting your day.” 

Read more: Soul School: Learn all about breathwork and how to do it 

Mindful movement 

Another great way to start the day is some mindful movement, “Starting the day with a dopamine-boosting routine can set a productive tone,” says Jane Ollis, medical biochemist, environmental scientist and founder of MindSpire. Activities like walking, yoga or just stretching are a perfect choice.  

What to do 

“Try a brief mindfulness exercise outside, spend 5-10 minutes noticing your surroundings while taking deep breaths,” she advises.  

Why it helps 

“This will support dopamine production, reduce stress, and increase your attention span throughout the day, helping you sustain focus with greater ease.” 

Brain dumping  

Feel like your mind is spinning with thoughts and to-do’s? Dr Gill recommends taking a mental reset moment by journaling or brain dumping. 

What to do 

“Write down the tasks you’d like to accomplish and how you’d like to approach them. Reflect on how you want to feel and what attitude you’d like to carry throughout the day.” 

Why it helps 

“This exercise clears mental clutter, aligns your thoughts, and allows you to set a focused, purposeful tone for the day. It also helps you clarify priorities.” 

Single-tasking practice  

From scrolling on our phones while watching TV to listening to a podcast while cooking, our brains are used to multitasking. Actively making time to just focus on one thing, will make it easier for you (when you need it most!). 

What to do 

“Choose a simple task you can do mindfully, like brushing your teeth, drinking water, or making coffee,” says Dr Gill. “Focus on every detail of the task—how it looks, sounds, feels, and smells. If you find your mind wandering, gently bring it back to the task. 

Why it helps 

Mindful single-tasking helps train your brain to focus on one thing at a time, which is useful for maintaining focus in a busy day. For example, when responding to emails we may find our minds wandering to lunch. Bringing it back into focus on a task helps to minimise distraction.  

Positive affirmations  

Got a big task you’ve been putting off? Before we can start to focus, we need to stop procrastinating. Creating a moment for mindful affirmations is a great segway between distraction and ‘the zone’. Stop everything else you’re doing and give yourself a pep-talk.  

What to do 

“Choose a simple, positive affirmation or mantra that resonates with you (e.g. "I am focused and capable" or "I handle challenges with grace"). Repeat it to yourself slowly a few times,” advises Dr Gill. 

Why it helps 

“Affirmations can help reinforce a positive outlook and build a focused, resilient mindset for the day ahead.” 

Focus anchoring 

If you’re prone to distraction, this is a great one to master. The key is to designate a minute or even just 30 seconds to this technique each time you realise you’ve lost focus.  

What to do 

“Pick a simple physical sensation to serve as your “anchor” whenever you feel your mind wandering,” says Dr Gill. “This could be the feeling of your feet on the ground, your hands resting on the desk, or the subtle rise and fall of your breath.” Focus only on this one feeling as a sort of ‘reset’ before going back to your task. 

Why it helps 

“The Focus Anchor can help you stay centred when your mind keeps wandering during work,” says Dr Gill. “This technique helps you notice when your focus drifts and gently brings you back to your task without frustration or self-criticism.” 

The Pomodoro Technique 

Just like a dog responds to treats during training, our brains respond to rewards. “When your mind wanders, mindfulness techniques involving short, dopamine-boosting breaks can help,’ explains Jane. “The “Pomodoro Technique” involves 25 minutes of focused work followed by a 5-minute break.” 

What to do 

Besides using your break to make a cuppa. “Practise deep breathing while visualising the outcome of your tasks,” says Jane. “Anticipating rewards releases dopamine, which can help realign your focus when you return to work.” 

Why it works 

“This technique activates the prefrontal cortex, the brain’s control centre for focus and self-regulation, which strengthens neural pathways that make concentration. Over time, this technique conditions your brain to expect brief, regular rewards, making it easier to stay on track and regulate attention.” 

Pre-sleep routine  

You might not instantly think of sleep as something you need to focus on, but many of us need a mind that is clear of busy thoughts to drift off. “A calming routine before bed enhances dopamine regulation and prepares the brain for restful sleep,” explains Jane.  

What to do 

Try a gratitude meditation to shift your focus from stress to positivity. You can also try pairing this with deep breathing, which engages the parasympathetic nervous system, helping your mind to wind down for restorative rest 

Why it works 

Reflecting on a few positive things from the day (even small ones) boosts dopamine and reduces cortisol, the stress hormone that can interfere with sleep.  

Read more: The ultimate wind-down routine