Focus at work: taking back control of your attention

42% of workers cannot stay focused for more than an hour without an interruption. Between constant notifications, impromptu meetings and noisy open-plan offices, our capacity for attention is put to a severe test. And yet, you know the feeling: when you are truly focused, time flies and you accomplish in 2 hours what would normally take you a whole day.
How can you cultivate this state of deep focus in an ever more fragmented working environment? Our brain is only able to maintain optimal focus for 45 to 90 minutes. In this article, we will run through the concrete, scientifically proven methods for taking back control of your attention, and by extension, your productivity.

1. Why our focus deserves our full attention

A precious resource to cultivate

Our brain excels at focusing, provided we give it the means to do so. Stanislas Dehaene, a brain specialist at the Collège de France, puts it simply: our attention is what allows us to focus on what matters and ignore the rest. This ability makes all the difference in our day-to-day work.
Companies that create favourable conditions for focus at work see it for themselves: their teams are not only more effective, but also more satisfied. Work flows more smoothly, projects progress better, and everyone more easily finds their rhythm.

Beyond productivity alone, good focus at work is also a question of wellbeing at work. When we are truly present in our tasks, we make better decisions and feel more satisfaction in what we accomplish.

Understanding the rhythm of our attention

Our brain works in natural cycles of around 90 minutes. During these cycles, we alternate between moments of intense focus and periods when our attention needs rest. This is perfectly normal and even desirable.

In our workspaces, in 2025, these cycles can often be disrupted by emails, unexpected meetings, instant messages or quite simply our colleagues. These interruptions are part of modern work, and that is normal. The aim is not to eliminate them entirely, but to learn to manage them better in order to preserve our focus at work when we need it most.

2. The first levers to pull for better focus

Respecting your rhythm, your lifestyle

Our capacity for focus naturally varies over the course of the day. The first step is to identify our best moments. For some, it is early in the morning; for others, late morning or the afternoon and sometimes even at night. 
Observe your days over a week. Note the moments when you feel most effective, most creative. These periods are precious - they are the ones to protect and set aside for the tasks that demand the most attention. Focus at work also depends a great deal on our lifestyle. See our advice on the right to disconnect to better preserve your balance.

Three elements are particularly important:

=> Sleep: A good night's rest makes all the difference. Without it, our capacity for focus naturally declines.

=> Nutrition : Regular, balanced meals keep our energy stable throughout the day.

=> Physical activity : Even moderate, it improves our focus at work. A simple walk can be enough to regain mental clarity.

Doing one task at a time

Doing lots of tasks at the same time gives us the illusion of being more productive, but in reality we scatter our attention. Choosing to focus on one thing at a time significantly improves the quality of our work. In practice, this means keeping open only the document you are working on and finishing one task before starting another. This simple discipline quickly bears fruit.

Taking regular breaks

Taking breaks is not wasted time - it is an investment in our focus. The best moments to take a break? When you start re-reading the same sentence several times, or when your mind easily wanders elsewhere.

A good break is short (5 to 15 minutes) and truly disconnected. Stand up, stretch, look into the distance through the window. What matters is letting your attention rest completely. To give you a slightly more vivid image, focus is a muscle; overworking it will only wear it out. Recovery time is therefore essential. (Read also: "Taking a break at work is a must!")

3. Creating an environment conducive to focus

Arranging the workspace

A well-thought-out working environment naturally becomes conducive to focus. The key lies in simplicity and order. A tidy desk, where only the essential tools have their place, helps the mind stay clear. Light also plays a crucial role: favour natural light as much as possible, as it tires the eyes less and keeps our energy levels up.

The noise level deeply influences our ability to focus. In an open-plan office, headphones can become your best ally. Even without music, they create a bubble of calm conducive to focus at work. If you choose to listen to music, opt for tracks without lyrics, which accompany your work without disrupting it.

Mastering interruptions

Interruptions are an integral part of modern professional life, but we can learn to manage them better. Set aside specific moments in the day to check your emails and reply to messages. Outside these time slots, give yourself permission to stay focused on your main task.

Communication with your colleagues plays an essential role. Do not hesitate to explain your periods of focus at work to them. Most will understand and respect this need, especially if you remain available at other moments of the day for exchanges and collaboration.

4. A few techniques for staying focused

No. 1 The Pomodoro method: the focus sprint

It is not always easy to keep track of time and to realise that a whole afternoon has gone by with no real productivity. The Pomodoro method addresses precisely this problem.
Its principle is simple: an intensive 25-minute work session, followed by a 5-minute break . This technique aligns naturally with our brain's focus cycles. After 4 "pomodoros", a longer break of 15-20 minutes allows you to fully recharge your mental energy. 

No. 2 Time blocking: give your tasks an appointment

Time blocking turns important tasks into unmissable appointments in your calendar. This method protects your time by setting aside dedicated slots for specific activities. For example, creative tasks find their place between 9am and 11am, followed by an hour dedicated to emails. The arrangement of the different tasks is based on your preferences and your moments of focus at work, as we mentioned earlier. ‍

No. 3 Setting priorities with the Eisenhower matrix

Urgent does not mean important. The Eisenhower matrix organises tasks into four distinct categories:

• Urgent and important → To do immediately
• Important but not urgent → To plan
• Urgent but not important → To delegate
• Neither urgent nor important → To eliminate

This classification lets you focus on the actions with real added value rather than constantly reacting to emergencies.

No. 4 Doing one thing at a time thanks to deep work

Studies show a drop in productivity of up to 40% when switching tasks frequently . "Deep work" encourages periods of intense focus on a single objective. This approach requires creating a conducive environment: emails closed, phone on aeroplane mode, work sessions of 50-90 minutes. These moments of deep focus foster the emergence of the best ideas and the completion of complex tasks.

For an effective rollout of these methods, gradual adoption remains the best approach. Trying out a single technique for a week lets you assess its impact and adapt it to your specific needs.

This approach gives better results in the morning, when your energy is at its peak. Start with the most important task of your day, the one that truly deserves your full attention. Experience proves it: one hour of deeply focused work often produces better results than three hours in scattered mode.

5. Towards healthy, sustainable focus at work? 

The power of daily routines

Routines act as signals for our brain, helping it enter focus mode more easily. A start-of-day ritual, even a simple one, prepares the mind for focused work. It might be a moment to organise your space, set your priorities, or simply take a few deep breaths before you begin.

The end of the day also deserves its ritual. Taking a few minutes to note what has been accomplished, prepare your list for the next day, and tidy your space allows you to close the day serenely. These habits create a structure that naturally supports our focus at work.

Tracking our progress

Observing our working habits helps us understand what works best for us. Notice which moments of the day you are naturally more focused, which conditions favour your productivity. This awareness will allow you to gradually refine your methods and build an environment that is ever more conducive to focus.

6. Towards calm, sustainable focus at work

Improving your focus at work is a journey, not a destination. It is about gradually putting better habits in place, respecting your own rhythm and particular needs. Start by incorporating one or two new practices into your daily routine, and build from there.

The aim is not to achieve perfect, constant focus, but to find a balance that lets you work effectively while remaining open to enriching exchanges with your colleagues. Over time, you will develop your own approach, the one that best matches your working style and your responsibilities.

Focus is like a skill that develops day after day. By taking care to create the conditions that favour it, you will naturally notice an improvement in your effectiveness and your satisfaction at work. And that is perhaps what matters most: rediscovering the pleasure of a job well done, accomplished with clarity and serenity.

***

For those who are more curious about this subject, we can only recommend subscribing to the newsletter of Gilles Meyer, a positive mental health coach. He is, in fact, the one who inspired this article. 

‍