We live in a world filled with distractions. Attention spans have shrunk from roughly 2.5 minutes in 2004 to about 40-47 seconds — some report a reduction to as low as 8 seconds — a drop of 60-70% since portable digital screens entered our lives.

Now more than ever, focus is at an all-time low, many preferring social media to writing. With the introduction of AI to shortcut the writing process, the problem is only worsening.

Writers who focus long enough to write without AI tools have become valuable to companies and organizations who hire freelance writers to grab the attention of their target audience. With the exception of tech companies who hire writers to train AI models — no amount of money is worth selling your voice! — all say they’ll trash your application if you use AI tools for any part of the application process: resume, cover letter, and writing samples.

Freelance writers need to able to flex their creative muscles, or they’ll never find work.

Authors need to be able to flex their creative muscles to touch the lives of readers.

Freelance writers — or authors who supplement their income with freelance work — have run across the “No AI” warning many times.

When I first ran across it, it made perfect sense. Of course, companies and organizations want the human touch. Any AI prompter can produce thousands of words on various topics. Only a real writer can trigger emotions in the reader.

Writers can’t flex those mental muscles without the ability to focus. In today’s world, new writers especially may suffer with a lack of focus. They’re juggling school, work, family, or all three, and don’t take their writing seriously yet. Many professional writers juggle just as much, if not more, but they’ve learned to hit the keyboard whether they’re inspired or not.

The ability to focus is an important life skill for us all. Hence my motivation for this post.

7 Unusual Ways to Improve Focus

Chewing Gum

Sounds crazy, I know, but I read this recently and couldn’t avoid diving headfirst into a research rabbit hole.

• The physical act of chewing, or mastication, acts like a motor for the brain that activates motor fibers in the jaw that increase cerebral blood flow. This delivers more oxygen and glucose to regions responsible for attention and memory, such as the thalamus and hippocampus, according to Scientific America.
• Chewing stimulates the trigeminal nerve, which is linked to the brain’s arousal system.
• EEG studies show shifts in brainwave patterns associated with being both calm and alert — what researchers call “relaxed concentration.”
• Improved Reaction Times: Many studies found that “chewers” have significantly faster reaction times on cognitive tests.
• Reduced Stress: Gum can lower cortisol levels, which help manage anxiety that often interferes with focus, according to the National Institute of Health.
• While non-chewers often see their performance decline over 30 minutes, gum chewers maintain consistent accuracy.
• Some experts believe chewing serves as a form of productive fidgeting, keeping the brain stimulated enough to stay on track without being a major distraction, according to Science Daily.

The Spider Technique

This mental training exercise helps you ignore external distractions.

If you held up a vibrating tuning fork to a spider web, the spider will rush out to investigate. After several repetitions without finding prey, the spider wises up and stops reacting.

Train yourself to be the wise spider. When a door slams or someone enters the room, acknowledge the sound but choose not to glance over. Practicing “tunnel vision” helps build a mental barrier against interruptions.

Look at “Kawaii” Images

Kawaii means “cute” in Japanese. Hope this one doesn’t sidetrack you for hours, but looking at cute photos of baby animals can significantly boost performance on tasks that require high focus, like writing a novel. A study by Japanese researchers found that cuteness-triggered, positive emotions narrow the breadth of attentional focus, making you more detail-orientated and less prone to veering off-course.

Loop One Song on Repeat

I’ve done this one, and it does work.

Listening to music is common among writers, but listening to one song or album on a loop for hours is a specific high-focus strategy. Your brain has two attention systems: conscious and unconscious. Familiar, repetitive music occupies the unconscious system — the part that usually scans for distracting background noises to assess potential threats — without taxing your conscious mind. This creates a “trance-like” state, or as creatives call it, “the zone,” our ideal happy place.

Create a To-Do List

Sounds simple, I know, but it works. I’ve done it for years.

Rather than fight stray thoughts, whether it be ideas for future scenes or things you need at the grocery store, give them a temporary home by writing it on paper or in Notes on your phone. This externalizes the To-Do item and sends a signal to your brain that the item is safe and can be released from your working memory. Otherwise, your mind will keep trying to remember it.

Practice Positive, Constructive Daydreaming

Sometimes the best way to focus is to stop trying. I do this a lot, too. When I reach a point where I’m spinning my wheels or hit a mental wall, I walk outside and watch my wildlife. Or go for a 20-minute walk. Or take a shower. Or read a book for a while. Or meditate. Or exercise. Do anything that allows free thoughts to flow, like daydreaming. This engages the brain’s default mode network, which replenishes your “willpower reserves” and often leads to creative breakthroughs that a forced focus cannot reach.

Strategic Cold Exposure

Dunking your face in a bowl of ice water for 20-30 seconds is not only an anti-aging technique but a reset for your nervous system. Cold exposure triggers a sharp release of norepinephrine and activates the sympathetic nervous system. This is often followed by a parasympathetic rebound that leaves you feeling calm, alert, and mentally sharp.

How many of these have you done? Did they help?