Working with focus can be a true superpower for your efficiency and mental It also brings benefits such as improved results and a stronger ability to handle distractions. But how do you actually achieve real focus in practice? We’ll break down the popular Pomodoro Technique into concrete steps so you can more easily apply it in your everyday work.
What is good focus, and how do you achieve it in daily work? Quality focus can be described in many ways, but it is generally characterized by four cornerstones:
- Presence
- Awareness
- Direction
- Quality reflection
We can also reflect on what happens when we don’t focus during our work. Without focus, our ability to prioritize weakens, which leads to unnecessary work and poorer results. Our listening also deteriorates, affecting relationships, and learning is hindered, meaning we don’t develop or improve at the pace we need.
With this in mind, many quickly realize that focus is a prerequisite for knowledge workers to perform effective and high-quality work.
To focus effectively in your daily work, it’s important to know how to activate the four cornerstones of focus and put them into practice. We’ll break down how to achieve focus in three steps—preparation, execution, and reflection—and give you concrete tips on how to succeed in everyday life.
How to make focus your superpower
Preparation
Preparation is about how you set yourself up before the actual execution phase, to give yourself the best possible conditions to work effectively and with focus.
Create a task list
Start by writing down what you need to do. Empty your mind of all tasks; otherwise, they’ll disrupt your ability to maintain focus for longer periods.
Tip: Microsoft To Do and Todoist are great tools for task management.
Prioritize
Highlight the tasks you intend to prioritize.
Clarify
Make sure each task you take on has a clear title and a defined end point
A common pitfall: If a task isn’t clearly defined, it becomes difficult to know when it’s finished. This makes the task less motivating for your brain to tackle.
Block time in your calendar
Make sure you have enough uninterrupted time scheduled. Plan 90-minute blocks or even half-days for demanding tasks, so you can work with focus and efficiency.
Decide where to work
Finally, decide both the physical and digital environment for your task. Ask yourself:
- Physically, where will you work? At home in the kitchen, in a quiet zone at the office, or at your favorite café?
- Digitally, how will you set yourself up? Notifications and potential distractions should always be turned off.
- What kind of background sound works best? Calm music that helps you think rhythmically, or the ambient buzz of a café? Test different setups to see what suits you best.
Execution
Execution becomes much easier when you’ve done thorough preparation and set a clear plan for the work ahead.
Review the task
Confirm that the task is clear and that you know how to define it as completed. If you find uncertainties, go back to the preparation phase and clarify.
Use the Pomodoro Technique
Will you work on your task for more than 30 minutes? The Pomodoro Technique is highly effective for achieving deep focus while also giving your brain recovery time.
Fact: 90 minutes is the recommended maximum time you should spend on a demanding task before taking a longer break, to avoid draining your mental energy.
Here’s how to use the Pomodoro Technique step by step:
- Pomodoro is about working in sprints. Use a timer to keep track.
- Set the timer for 25 minutes and work with discipline and focus. When impulses to do something else arise, gently return to the task. This mental training is what makes you stronger.
- After 25 minutes, take a short 2–5 minute break. Move your body or take a short meditative pause. Avoid information flows during this time, otherwise you won’t recharge properly.
- Complete three such sprints, then take a longer reflective break of at least 15 minutes before continuing
Reflection
Giving yourself time to reflect on your work is a crucial part of achieving effective deep focus during your day. This stage allows your brain the space it needs for clarity and insights. The longer pause also aligns with your brain’s natural rhythm of exertion and recovery, helping you manage your energy more effectively.
After completing three sprints of 90 minutes total, take a longer break of at least 15 minutes. Use this time to:
Review results
Look actively at the outcomes of your work
Let go
Give yourself recovery by mentally releasing the task. Close your eyes, lie down for a while, or take a walk for fresh air. This is when learning happens. Without reflection, development stalls—we repeat mistakes and miss insights about the best way forward.
Want to learn more about focus and applying the Pomodoro Technique in practice? Check out iWorkflow – Self mangement and collaboration.
Conclusion
Many of us have overstimulated brains that easily become restless, impatient, and distracted in the constant flow of information we expose ourselves to. This isn’t sustainable—neither for our mental health nor for our efficiency at work. That’s why it’s vital to practice resisting the brain’s impulse to break focus.
By applying the Pomodoro Technique—and the three phases of preparation, execution, and reflection—you create a 105-minute shield from the outside world. These may be the most valuable 105 minutes of your day, allowing you to fully concentrate on one task while strengthening your learning and mental resilience.
Some key benefits of working with deep focus during your workday:
- You learn to break down, simplify, and organize tasks while improving communication with colleagues about time and task management.
- You become better at handling distractions.
- You become more skilled at meeting goals and deadlines.
Finally, when it comes to building focus and breaking the brain’s impulsive habits, practice is essential. You may not succeed with this technique right away, but with persistence you’ll soon see tangible results in your efficiency, presence, and overall well-being.
Good luck with your superpower.