Strategies for Enhanced Focus

Strategies for Enhanced Focus3 min read

by Dr Olivia Ong

Keeping focused and alert

As a doctor, maintaining focus and endurance throughout long and often unpredictable shifts is crucial.

Over the years, I’ve experimented with various strategies to enhance my ability to stay sharp and effective.

Here, I’d like to share some of the techniques that have made a significant difference in my professional life, using these strategies for enhanced focus to help me remain attentive and resilient even during the most demanding days.

Prioritize Sleep

One of the most critical factors in maintaining focus and endurance is getting adequate sleep. I aim for at least seven to eight hours of quality sleep each night. This ensures that my body and mind are well-rested and ready for the day ahead. On nights when I’m on call or my sleep is disrupted, I take short naps during the day whenever possible. Even a brief 20-minute nap can refresh my mind and enhance my focus for the rest of the shift.

Healthy Nutrition

What I eat profoundly impacts my focus and stamina. I start my day with a balanced breakfast that includes protein, healthy fats, and complex carbohydrates. This provides a steady source of energy and prevents mid-morning slumps. Throughout the day, I opt for nutritious snacks like nuts, fruits, and yoghurt to maintain my energy levels. Staying well-hydrated is also essential; I always have a water bottle with me and sip regularly to avoid dehydration, which can impair concentration.

Mindfulness and Meditation

Incorporating mindfulness and meditation into my daily routine has been a game-changer. Spending just 10-15 minutes each morning practicing mindfulness helps me centre my thoughts and prepare for the day ahead. During particularly stressful moments, I take a few deep breaths and focus on the present moment. This practice reduces anxiety and enhances my ability to concentrate on the task at hand.

Structured Breaks

Taking regular, structured breaks is vital for sustaining focus and preventing burnout. I follow the Pomodoro Technique, working for 25 minutes followed by a 5-minute break. After four cycles, I take a longer break of 15-30 minutes. These intervals help me maintain a high level of productivity without feeling overwhelmed. During breaks, I step away from my desk, stretch, or take a short walk, which refreshes both my mind and body.

Physical Activity

Incorporating physical activity into my routine has boosted my endurance significantly. I make time for at least 30 minutes of exercise most days, whether it’s a morning run, a yoga session, or a quick workout at the gym. Physical activity not only improves my overall health but also enhances my mental clarity and focus.

Staying Organized

A well-organized workspace and a clear plan for the day are crucial for maintaining focus. I start each day by creating a to-do list, prioritizing tasks, and setting realistic goals. Keeping my workspace tidy and free from distractions helps me stay on track and ensures that I can find everything I need without unnecessary stress.

Implementing these strategies for enhanced focus has changed my life

By implementing these strategies, I’ve been able to significantly enhance my focus and endurance. These tips have proven invaluable not only in my professional life but also in maintaining a balanced and healthy lifestyle.

I hope they can be as beneficial for you as they have been for me.


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If you have any questions or feedback regarding this article and any of the issues it raises, or if you’d like to get in touch to find out more about fulfilling your true potential I would love to hear from you.

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