I’ve had countless moments where my brain felt like a web of racing thoughts, constantly buzzing with worry. It could be something as small as an upcoming meeting or as large as financial stress, but the effect was always the same—anxiety would creep in and make focusing on anything else nearly impossible. I’d sit down to work, determined to get something done, and before I knew it, my mind would be spiraling, thinking about everything that could go wrong.
It’s frustrating because it’s not like I didn’t want to focus. I did. I needed to. But anxiety has this way of hijacking your brain, making concentration feel like trying to swim upstream. It took me a long time to figure out how to break through that anxious fog and regain focus. Through trial and error, I discovered a few techniques that helped me stop the spiral and get back on track. Here’s what worked for me, and what you can try the next time anxiety starts to steal your focus.
1. Acknowledge Your Anxiety Instead of Fighting It
The first thing I had to learn was that ignoring or trying to suppress my anxiety only made it worse. I would tell myself, “You shouldn’t be feeling this way,” or “Just focus and stop being anxious,” but those thoughts only increased the pressure, causing more stress. The turning point came when I started acknowledging my anxiety instead of fighting it.
Instead of resisting, I’d take a moment to mentally check in: “Okay, I’m feeling anxious. This is how my body reacts to stress.” Acknowledging it helped take some of the power away from the anxiety. I wasn’t fighting a losing battle anymore—I was recognizing what was happening and giving myself permission to feel that way for a moment.
Tip: Next time anxiety distracts you, try labeling it. Say to yourself, “This is anxiety. It’s my brain’s reaction to stress.” Acknowledge the feeling instead of pushing it away.
2. Break Tasks into Bite-Sized Chunks
One of the biggest reasons I couldn’t focus when anxiety hit was because the tasks in front of me felt too big or overwhelming. I’d stare at my to-do list, see a project that seemed massive, and immediately feel paralyzed. The more I thought about how much there was to do, the harder it became to start.
So, I began breaking my tasks down into tiny, manageable pieces. Instead of focusing on writing an entire report, I’d break it down into steps like “draft the introduction” or “create an outline.” By shifting my focus to one small task at a time, I found it easier to start, and that momentum would help ease my anxiety.
Tip: If your anxiety is preventing you from focusing, break your work into smaller steps. Focus on completing one small piece, and let that be enough for now.
3. Set a Timer for Short Bursts of Work
I stumbled across the Pomodoro Technique during a particularly rough period when my anxiety was at its peak. This technique involves setting a timer—usually for 25 minutes—and working on one task without any distractions. After the timer goes off, you take a 5-minute break. This method worked wonders for me because it broke my workday into manageable chunks and gave me permission to take regular breaks.
I found that knowing I only had to focus for 25 minutes at a time made it easier to start. It felt less overwhelming, and those short bursts of focus eventually added up to productive workdays, even on anxious days.
Tip: Try using the Pomodoro Technique. Set a timer for 20-25 minutes and focus on one task during that time. When the timer goes off, reward yourself with a short break.
4. Use Grounding Techniques to Stay Present
When anxiety was distracting me, it often felt like my mind was miles away—either worrying about the future or rehashing past mistakes. It was hard to focus because I wasn’t present in the moment. One technique that helped was grounding myself in the here and now.
One simple grounding exercise I used was the “5-4-3-2-1” technique. It goes like this: look around and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise helped pull me out of my anxious thoughts and back into the present moment, where I could focus on the task at hand.
Tip: When anxiety distracts you, try a grounding exercise like the “5-4-3-2-1” technique to bring yourself back to the present.
5. Move Your Body to Release Tension
There were days when sitting still and trying to focus felt impossible because my body was filled with nervous energy. My muscles would be tense, my chest tight, and I couldn’t sit still for long. That’s when I realized that sometimes, the best way to refocus was to move.
Whether it was a short walk around the block, some light stretching, or a quick 5-minute yoga session, moving my body helped release that pent-up tension. Afterward, I felt more relaxed and better able to sit down and concentrate.
Tip: If anxiety has you feeling restless, get up and move. Even a few minutes of physical activity can help release tension and refocus your mind.
6. Focus on One Thing at a Time
Anxiety often made me feel like I had to do everything at once. I’d try to juggle emails, work on a project, and mentally plan dinner all at the same time. Not surprisingly, nothing got done, and my anxiety would only increase.
The truth is, multitasking doesn’t work—especially when you’re already anxious. I started focusing on one thing at a time, putting away all distractions, and giving my full attention to the task in front of me. Even though it was difficult at first, I noticed that it helped me feel more in control of my workday, which reduced my anxiety in the long run.
Tip: Focus on one task at a time, and don’t allow distractions to pull you in different directions. The more you practice single-tasking, the more manageable your workload will feel.
Final Thoughts: Be Gentle with Yourself
Anxiety can be a powerful force that disrupts your ability to focus, but it’s not unbeatable. By breaking tasks into smaller steps, using grounding techniques, and giving yourself permission to work in short bursts, you can regain control over your focus—even on anxious days.
And above all, be gentle with yourself. Some days will be harder than others, and that’s okay. The key is to keep trying different techniques until you find what works best for you.