The Science of Better Focus: 5 Research-Backed Hacks to Beat Distractions
Hey Bestie!
If you’ve ever sat down to work and somehow ended up scrolling through old group chats or reorganizing your desktop icons, you're not alone. Focus is slippery — especially when your mind is juggling five things and your phone pings every 10 seconds.
I’ve been there. As someone who juggles multiple projects and supports creative business owners daily, I’ve had to build systems that don’t rely on superhuman willpower. Instead, I turned to the science. These five focus hacks are backed by experts in neuroscience and productivity — and they’ve genuinely helped me get my brain back on track without burnout. We are keeping it brief, so here’s an introduction to these techniques!
Work in 90-Minute Focus Cycles
Your brain runs on natural alertness cycles called ultradian rhythms, which last about 90–120 minutes. During this time, you're biologically primed for high focus — but after that, you need a break to reset.
Psychobiologist Dr. Ernest Rossi introduced this concept in The 20-Minute Break, showing how working in sync with your body's rhythm increases mental clarity and reduces burnout. Neuroscientist Dr. Andrew Huberman also supports this strategy on his Huberman Lab podcast, recommending deep work sessions followed by rest to optimize brain performance.
Tip: Work for 90 minutes, then take a 15–20 minute break (off-screen, ideally).
Use Timed Sprints (Pomodoro Technique)
According to researcher Dr. Gloria Mark in her book Attention Span, the average person focuses on a screen for only 47 seconds before switching tasks. To fight this, timed sprints like the Pomodoro Technique help create urgency and structure.
The idea is simple: set a timer for 25 minutes of focused work, then take a 5-minute break. After four cycles, take a longer 25–30 minute break. The visible countdown helps reduce mental fatigue and improves sustained attention.
Tip: Use a physical timer or apps like Tomato Timer or Focus Keeper to stay on track.
Batch Similar Tasks to Avoid “Attention Residue”
Ever feel foggy after jumping between tasks? That’s “attention residue,” a term coined by Dr. Sophie Leroy in her research on task-switching. Her study, published in Organizational Behavior and Human Decision Processes, found that shifting between unrelated tasks slows performance and increases errors.
To counter this, group similar activities together — for example, answering emails all at once or reserving one block of time for creative work. This helps your brain stay in a single cognitive mode.
Tip: Try themed days or blocks (like “Admin Mondays” or “Creative Mornings”) to protect your focus.
Design a Cue-Based Work Environment
Your environment plays a key role in shaping behavior. According to Dr. BJ Fogg, founder of Stanford’s Behavior Design Lab and author of Tiny Habits, consistent environmental cues can condition your brain to enter “work mode.”
For example, working in the same spot each day, using a specific playlist, or diffusing a certain scent can all signal your brain it’s time to focus. Over time, these cues create a behavioral pattern that reduces resistance to starting.
Tip: Keep your workspace minimal, use the same sensory signals (like light or sound), and eliminate distractions during deep work.
Schedule Time Away from Screens
Dopamine-driven tech like social media trains your brain to crave novelty — making it harder to focus on one task. In Digital Minimalism, computer science professor Cal Newport explains how scheduled “digital detoxes” can reset your brain’s attention systems.
Newport suggests limiting optional tech use and creating friction between you and time-wasting apps. Tools like One Sec (which adds a delay before opening apps) or Freedom (which blocks sites) help break the dopamine loop.
Tip: Set aside one screen-free hour per day, or try a “tech Sabbath” on weekends to rebuild your attention span.
Final Thoughts
Focus isn’t just a productivity buzzword — it’s a form of self-respect. You deserve to work in a way that supports your brain, your energy, and your creativity. These tips aren’t about squeezing more out of yourself; they’re about aligning with how your mind actually functions so you can do great work without frying your circuits.
Pick one strategy and test it for a few days. Then come back, tweak it, and add another. Real productivity isn’t about overhauling everything overnight — it’s about building something sustainable, one intentional choice at a time. If you find yourself still feeling stuck, send me a message so we can find a method that works for you!
Stay Focused,
-Lulu 🩷
