Concentration training — a way out of chaos

How to train focus? Simple ways you can implement right away

1.Pomodoro Technique — Work in rhythm, not on time

This is one of the simplest and at the same time the most effective methods to support concentration. It consists of working in blocks: 25 minutes of focus on one task, then 5 minutes of break. After four such cycles — a longer rest (15-20 minutes).

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Why does it work? Because you teach your brain to work in focus, without being constantly distracted. You have a specific goal, a limited time and a reward in the form of a break. Such a rhythm allows you to preserve energy for longer and finish what is really important faster.

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Try it one day. Timer, one task and then a moment of respite. You will be surprised how much can be done in these 25 minutes.

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2. Mindfulness — be HERE and NOW

In everyday work, it is easy to fall into the mode of operation on autopilot. Tasks pile up, notifications keep coming, and your attention jumps from one topic to another faster than you can stop. And it is at such moments that mindfulness becomes your ally. Mindfulness, or mindfulness, helps you stop and fully focus on one thing.

No, you don't have to meditate or sign up for a yoga class right away (though if you feel like it — great!). It's about something much simpler: learning how to return to the present moment. Right now. Right where you are.

Mindfulness is a practice that you can implement without leaving the office, without special preparation and — most importantly — without pressure.

Here are some simple techniques that you can use at work:
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• Look out the window
  Stop for a moment. Shift your gaze to the greenery outside the window to branches, mural, clouds, traffic. Do not analyze. Just look. Your eyes, tired of the screen, will rest, and your mind will also get a breath.
  
  
• Look at the picture on the wall
  When moving from meeting to meeting, instead of delving into the whirlwind of thoughts — stand, look at the picture, hanging in the lobby, but really, focus on it. Pay attention to colors, lines, light. This exercise works surprisingly soothing, especially if there is something inspiring hanging there.
  
  
• Close your eyes and feel your breath
  This can be 30 seconds before the meeting or in the break between tasks. Close your eyes. Take a slow breath and exhale calmly. And again and again. Repeat deep breaths to yourself from 3 to 5 times. Just focus on that. That's enough to get back together.
  
  
• Coffee break without phone
  Make coffee and... just drink it. No phone, no email in the background, no job talk. Focus on the taste, smell, warmth of the cup in your hand. This may be the simplest form of “reset” you will give yourself today.
  
  
• Take a “pause” between tasks
  Instead of immediately moving from one thing to another, stop. Close the file, pull yourself up, get up, take a few steps, maybe some kind of squat. Give yourself 30 seconds to finish one and only then start the other.
  
  

These are not great changes, but their strength lies in regularity. These brief moments of mindfulness help you get back in touch with what's important, reduce stress, and act more consciously. And this not only translates into a better quality of work, but also a greater inner peace.

You don't have to be a master of mindfulness. All you have to do is start with one thing. Try it today.

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3. Digital hygiene — less notifications, more peace of mind

Smartphones, chats, emails, notifications... And so without end. It is hardly surprising that we are tired, distracted and irritable. But the good news is: it only takes a few simple changes to regain clarity and peace of mind.

What can you do?
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• Turn off notifications you don't need. Most of them just take you out of the rhythm.
  
  
• Do you check your email every 5 minutes? Make a block of time out of it, for example, once an hour - efficiency increases rapidly.
  
  
• Close unnecessary tabs in the browser. Yes, even the “for later” ones. You can always save them and return to them consciously.
  
  
• Install an app to block distractors — such as Forest, Focus To-Do, Freedom. They help maintain focus when you need silence for your head.
  
  

It's not about giving up technology altogether. On the contrary, use it wisely. It is up to you to decide when you reach for something, and not to react unconsciously to every signal.

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4. Microbreaks and movement — because the body supports the mind

You don't have to wait for vacation to reset. Sometimes a cleverly planned break is enough to return to work with renewed vigor. Only... not so “fast” with a phone in hand.

Turn any break into a little mindfulness ritual:
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• Brew tea and drink it focusing on its virtues — instead of forgetting it between emails.
  
  
• Go outside for a moment, tell yourself (in your mind) what you see, analyze it, or at least open the window and take a few deep breaths.
  
  
• Get up and do 2 minutes of stretching — your body will thank you.
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• Step away from your desk and walk around the office building, focus on the little things - colors, decor, greenery...
  
  

Microbreaks are not a waste of time. It's an investment. Your brain needs moments of “doing nothing” to function better. Regular rest improves memory, creativity and... simply, well-being.

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What are the effects? Better than you expect

When you make these simple changes, you will quickly notice the difference.

— The feeling of constant “chasing” and distraction will decrease.

It will be easier for you to complete tasks.

You will feel more calm and in control of your day.

— And also — less fatigue and more satisfaction at the end of the job.

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These are not expensive or time-consuming methods. These are micro-strategies that really improve the quality of everyday activities.

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And what about the team? Here the effects are even greater

If you're managing a team, focus training can become that missing link. When everyone gets the tools to organize better, avoid overloads and work with more attention, not only efficiency changes, but also the atmosphere.

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Attention training workshops, short concentration exercises to start the day, joint concentration practices — all this can be part of everyday work. This is not another pseudo-benefit, just real psychological and organizational support of your team.

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A team that can work in focus works smarter, not longer. And it really shows — in results, relationships, and engagement.

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And if you're looking for a place that supports focus...
You got it right. In our office building in Łódź, we focus primarily on the well-being of people who come here every day for work or meetings. Space Stara Drukarnia — both office and shared — is designed to promote attentive, calm work. Greenery, inspiring paintings and murals, the presence of art in everyday surroundings — all this helps to slow down, catch your breath and get back in touch with the “here and now”.

A terrace with sun loungers, a green courtyard, temporary art exhibitions in the Lobby of the building, allow you to collect thoughts. Stara Drukarnia a place to support mindfulness and concentration.

And speaking of art, we invite you to Dominik Janyszek's exhibition “Structures of Light”. Here the precision has an almost jewel-like dimension: thousands of hand-formed points create a relief that only the light really “starts”. A gentle turn of the head, a different angle of the sun's rays falling through the window — and the composition changes before your eyes, revealing new relationships of colors and shadows. At this moment it is you, the viewer, who become the co-creator of the work, because without your gaze this picture remains incomplete. This is the best lesson of mindfulness: look consciously, be here and now.

If you want to know more about Dominik Janyszek's exhibition, we invite you to Read an article about this exhibition.