Strategies for staying on task at work

QI have a lot of trouble focusing. I have a lot of things to get done, and new ones added all the time, and it's really hard to do them all the way to completion. Do you have ideas on how to get this under control?

APractice maintaining focus and find ways to manage your environment in order to address this situation.

The inner game

In order to understand the dynamics you're reacting to, start by getting into a calm state of mind. Sit quietly or go for a walk, focusing on your breathing and letting your mind slow down. If you start thinking about all of the things you need to get done, notice the thoughts and let them go.

From this state of calmness, reflect on the issues you're having with focus. In particular, look back and consider whether these are new issues, or a long-standing pattern that may be flaring up due to increased pressures. Your situation could arise from a variety of causes, from temporary high stress due to added workload all the way to ongoing adult ADD. This column will focus on self-management strategies, but if you think there may be a medical issue, that is also a direction you should pursue.

Next, examine your experiences in more detail, determining whether they're related to the content of what you're doing or to your organizational skills. For example, "I can't get things done," may actually mean "When I'm doing a task I don't really like and get distracted, I don't get back to it" or "When new tasks come in, I spend a lot of energy remembering to do them and lose track of what I was doing."

Finally, think about past strategies that have worked for you, or that you've seen others employ. These will be your best starting point. They may include task management ideas including prioritization help from your boss, or may also be broader in scope, such as having a meditation practice or regular exercise routine.

Once you've identified triggers that undermine your ability to focus, such as too much change, too many things to do, or tasks you don't like, list the strategies that could help you. These might include:

•Using lists. Even if it doesn't come naturally, getting items out of your head and onto paper can free up a great deal of mental energy.

•Taking an e-mail break. Especially if you're doing something difficult or unpleasant, e-mail can be just the distraction you want ... even though it's interfering with your success. Shut it down, even if it's just for an hour, so that you can concentrate.

•Reward yourself for successes. Get something done? Do something fun for a few minutes to celebrate. Go for a walk, read something light, chat with a friend; whatever would be rewarding to you.

•Breathe and calm down. If you're getting flustered, return to some good deep breaths to get regrounded, and then start again.

Being conscious of the factors that undermine focus and steps you can take to engage more fully will help you stay on track.