can't focus at work? any advice

Break what you need to do down into the smallest tasks possible (I.e. "Write a function definition."). Literally just "def whatever(): raise Not Implemented". Success!

You're creating straw man tasks to knock down and get instant gratification. You want to make yourself feel like you're succeeding (even if your to-do list is a total joke to anyone else).

Next task: flesh it out using comments and pseudocode. Absolute least-effort stuff. Success!

Eventually, you'll get around to writing the actual code.

 

I deal with this from time to time as well, but I thinking the ability to focus is a skill that can be developed. The more you focus, the more you will be able to. The more you allow yourself to get distracted, the easier you will get distracted. I find that when I am able to do sessions of deep focused work it is very fullfilling so in my opinion it is a skill worth developing. I would say things that can help improve you focus are meditation and cut down on short format social media. When you are constantly scrolling from one thing to another on short videos or pictures you basically never have to focus for more than a few seconds or a few minutes.

I would highly recommend reading the book Deep Work by Cal Newport. This book is all about how to get deep work done - how to focus. The main idea is that you should have (ideally at least) a session a day (of 90 min.) in which you do deep work. Deep work is work that takes a high amount off focus and effort (so not things like checking email), and do this without any distractions after that move on to more shallow work. The book talks about how you can build this up and apply it to your situation as well.

Hope this helps!

 

Here are my two cents on getting focused, coming from someone with ADHD..

- Make your environment as least distracting as possible, place your phone somewhere else than your desk etc. and make sure your desk is CLEAN. if your desk is a mess, your brain is a mess. (I have to clean my house everyday, otherwise I will make a huge mess of it until I can't even walk or function anymore around the house. Same goes for my agenda, my toolbox, my bedroom, everything needs to be organized and clean for me to have peace in my mind.)

- Check if you have good ergonomics at your office. Is your chair set up correctly at the table? Is your desk at the correct height? Is your screen at the correct height?

- Stop scrolling the internet at work and only focus on your task, BUT take more small breaks to stretch your back, go for a quick walk or quick sniff of fresh air.

- Drink enough water and try to eat clean at work

- Lastly, if you are allowed to wear headphones or earplugs: use binaural beats for focusing. I use this all the time when studying and it changed my focus by insane amounts! I always listen to the following:


Accept that you still might lose focus, but then just get up, go for a walk or a short chat with a co-worker and then go back to where you stopped.