There are many culprits that kill your concentration. I found an article where psychologist Lucy Jo Palladin, PhD, listed some of these culprits, and fixes for them as well. Try a few and see if they might help you.
Social Media. Connecting with friends is easy but you need not to log in while working or trying to rest. This is usually a contention with employers. Check in during breaks, then the steady stream of posts won’t interrupt your concentration. Every status update zaps your trail of thought, forcing you to backtrack at resuming work.
Email Overload. When that email shoots into your inbox and alerts you, you just have to answer it immediately, don’t you? Even those work-related ones are distractions. If you constantly stop to answer them, it disrupts the work you are doing. Shut down your personal email and use breaks to check it. Set blocks aside to answer business emails instead of as each comes in.
That Cell Phone. The ring of your phone is even more disruptive than that email ding, especially if you are trying to rest. The immune system needs time to try to do its job. Spending time talking on the phone costs you time—and could cost you a job. It also cuts off the momentum of the task at hand. Use caller ID to scan callers and let those unimportant go to voicemail. Silence your phone and choose specific times to check your voicemail. Listening to all messages at once will be less disruptive than taking every call as it comes in.
Multitasking. Multitasking may sound efficient, but experts say you lose time whenever you shift your attention from one task to another. If possible, devote your attention to one project at a time and save those multitasking skills for chores that are not urgent or demanding. Stop and smell the roses. Roses have a great fragrance that can be calming or up lifting.
Boredom. Boring tasks are easier to accomplish when you have a period of time for coffee, a snack or a short walk. Your phone, the Internet and almost anything, can seem tempting if you’re bored. Reward yourself and stay focused.
Nagging Thoughts. If you have other worries and keep replaying them in your mind, these nagging thoughts can be a powerful distraction. Just try writing them down. Make that list of errands, doctors appointments, housework or other tasks you need to do and keep them on paper for a later time, then let them go.
Stress. Stress and worry can chip away at your ability to concentrate. Try meditation. This has been found to be a great stress reliever.
Fatigue. Sleepless nights cause daytime fatigue. Get that 7-9 hours of sleep and make that a priority. Your immune fights best for you when you are sleeping.
Hunger. Do not skip meals, especially breakfast. This is a top concentration killer. Always eat breakfast, and at least three meals a day. Cancer patients should NOT be eating sugar since it has been scientifically proven that sugar feeds cancer cells.
Depression. The National Institute of Mental Health says difficulty concentrating is one of the most common symptoms of depression. Talk with a doctor or counselor and possibly use an antidepressant if you can’t use something natural like the herb St John’s Wort.
Medication. If you think your meds are interfering with your concentration, talk to your doctor about adjusting or changing that class of medication.
ADHD. Attention deficit hyperactivity disorder has a classic sign of a short attention span and trouble focusing on tasks. Ask a doctor or counselor about ADHD. There are ways to manage the condition.
Hopefully some of these culprits and their fixes will help you deal more effectively with your concentration at home and at work. Its very important to give your mind and body a rest.