• Mental Health
    • Anxiety
      • What is Anxiety?
      • Types of Anxiety Disorders
      • Signs & Symptoms of Anxiety
      • Treatments for Anxiety
      • Anxiety Statistics
      • See More Anxiety Content
      • Find an Anxiety Specialist
    • Depression
      • What is Depression?
      • Types of Depression
      • Signs & Symptoms of Depression
      • Treatments for Depression
      • Depression Statistics
      • Find a Depression Specialist
    • Bipolar Disorder
      • What is Bipolar Disorder?
      • Bipolar I vs. Bipolar II
      • Signs & Symptoms of Bipolar Disorder
      • Bipolar Disorder Cycles
      • Treatments for Bipolar Disorder
      • Find a Bipolar Disorder Specialist
    • ADHD
      • What is ADHD?
      • ADHD Signs & Symptoms
      • ADHD & Depression
      • Find an ADHD Specialist
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
      • Anorexia
      • Bulimia
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
        • PTSD & COVID-19
      • Childhood Trauma
    • Sexual Disorders
      • Gender Dysphoria
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Online Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Online Therapists
    • Grief Counselors
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
    • Session Login
  • Mental Health
    • Anxiety
      • What is Anxiety?
      • Types of Anxiety Disorders
      • Signs & Symptoms of Anxiety
      • Treatments for Anxiety
      • Anxiety Statistics
      • See More Anxiety Content
      • Find an Anxiety Specialist
    • Depression
      • What is Depression?
      • Types of Depression
      • Signs & Symptoms of Depression
      • Treatments for Depression
      • Depression Statistics
      • Find a Depression Specialist
    • Bipolar Disorder
      • What is Bipolar Disorder?
      • Bipolar I vs. Bipolar II
      • Signs & Symptoms of Bipolar Disorder
      • Bipolar Disorder Cycles
      • Treatments for Bipolar Disorder
      • Find a Bipolar Disorder Specialist
    • ADHD
      • What is ADHD?
      • ADHD Signs & Symptoms
      • ADHD & Depression
      • Find an ADHD Specialist
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
      • Anorexia
      • Bulimia
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
        • PTSD & COVID-19
      • Childhood Trauma
    • Sexual Disorders
      • Gender Dysphoria
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Online Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Online Therapists
    • Grief Counselors
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
    • Session Login
Skip to content

Why Can’t I Focus?

Published: April 12, 2022 Updated: May 12, 2022
Published: 04/12/2022 Updated: 05/12/2022
Headshot of Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C
Written by:

Silvi Saxena

MBA, MSW, LSW, CCTP, OSW-C
Headshot of Naveed Saleh, MD, MS
Reviewed by:

Naveed Saleh

MD, MS
  • Why Can’t I Focus Anymore? 8 Potential CausesCauses
  • Ways to Turn ‘Can’t Focus’ Into ‘Can Focus’How to Manage
  • When to Seek Professional HelpGetting Help
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Why Can’t I Focus? InfographicsInfographics
Headshot of Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C
Written by:

Silvi Saxena

MBA, MSW, LSW, CCTP, OSW-C
Headshot of Naveed Saleh, MD, MS
Reviewed by:

Naveed Saleh

MD, MS

Everyone feels unfocused from time to time. We may be at work and thinking about something at home or about an aging parent, or we could be spending time with our kids while worrying about a work deadline. Having trouble focusing on occasion is part of the human experience at any age; however, if you’re frequently unfocused, it may be a sign of an underlying issue.

BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp

Visit BetterHelp

Why Can’t I Focus Anymore? 8 Potential Causes

If you can’t focus or concentrate, a number of reasons or medical conditions could be contributing to the issue. Lack of focus may be related to mental health and or a chronic medical issue, but there are ways to increase your mental energy.

Here are eight potential reasons why you can’t focus anymore:

1. Attention Deficit/Hyperactivity Disorder (ADHD)

Those diagnosed with ADHD experience high levels of impulsivity and hyperactivity, as well as many other symptoms. As a result, they often struggle to focus on individual tasks. While some inattention is common, adults with ADHD experience this frequently and for longer periods of time. Over time, it can negatively impact school, work, and relationships.

2. Depression

Sadness is a normal emotion. Depression, on the other hand, is diagnosed when those feelings of sadness are intense and last for a long duration of time. When someone experiences depression, their mood, cognitive functioning, emotional regulation, and ability to focus is severely hindered. Among the many symptoms of depression, struggling to pay attention and having poor focus are chief.

3. Anxiety

Similarly, occasional anxiety or nervousness is natural. When it becomes so frequent that your body is always in fight-or-flight mode, you may be dealing with generalized anxiety disorder. With this kind of anxiety, symptoms tend to be fixated on a certain event or situation that triggers fear or another undesired emotion. When you’re so focused on that trigger, focusing on anything else becomes difficult.

4. Medication

Specific drugs pertaining to bodily functions or muscular issues can contribute to memory fog and lack of concentration. Additionally, medicine for sleep, allergies, and certain SSRIs or SNRIs can also contribute to concentration issues. Talk to your doctor about symptoms and adverse effects if these medications are interfering with your daily activities.

5. Trauma

When the body and mind undergo trauma or experience trauma, it’s possible to develop post-traumatic stress disorder (PTSD), which can  impair your ability to focus, especially when you’re having a flashback.1

6. Burnout

Burnout by definition is feeling so exhausted physically and mentally that your performance begins to decline. This decline may be due to forgetfulness, a lack of clear thinking, or even an inability to think things through fully.

7. Concussion

A concussion is a traumatic brain injury that can be mild or severe. It can cause headaches, changes in mood and affect, as well as an inability to focus and concentrate.2

8. Dementia

Dementia is a decline in cognitive function that includes issues with focus, concentration, memory, language skills and understanding, and where you are in relation to time and space. In some cases, it can even cause personality changes.3

9 Ways to Turn ‘Can’t Focus’ Into ‘Can Focus’

If you can’t focus at work, home, school, or anywhere else, there are ways to cope, manage, and build up your attention. These methods include exercise, healthy eating, and scheduling.

Nine ways to improve and maintain your focus include:

  1. Routinely exercising: regular exercise is a great way to improve your focus. When you exercise, you have to breathe well and that helps you stay grounded.
  2. Creating a schedule/blocking time: another way to stay focused is creating structure and routine.
  3. Proper nutrition: get all your essential vitamins and nutrients. Certain foods are especially good for brain health and memory, so speaking with a doctor and incorporating those into your diet is beneficial.
  4. Specific space for working: in the age of remote work, many find themselves working somewhere that’s associated with rest and lounging, which can make focusing difficult. Carving out a designated space to work can help put you in an organized headspace.
  5. Memory games: playing memory games is another great way to improve your focus. The more we challenge ourselves, the better we do cognitively.
  6. Reducing caffeinated beverages: caffeine can make us feel energetic, but it can also make us scatterbrained as the caffeine rips through your body. Be mindful about your caffeine consumption and consider reducing how much caffeine.
  7. Medication: sometimes we need to speak with a doctor as there could be an underlying medical reason for low focus. If that’s the case, medication may be able to help you feel more focused.
  8. Enough sleep: lack of sleep is a huge contributor to stress, mood issues, and a lack of focus. When we’re not rested, we feel it physically and mentally. Try making a bedtime routine and get 7-8 hours of sleep a night.
  9. Therapy: sometimes therapy can help us lighten the mental load and give us the space we need to organize our lives and focus on what we need to get done.

When to Seek Professional Help

If your inability to concentrate is impacting your personal or professional relationships, job performance, or ability to show up for obligations, you may benefit from professional help. It’s important to follow up with a therapist and a physician to address any and all contributors and develop a proper treatment plan. Start your search for a therapist in an online therapist directory.

All licensed therapists are equipped to help people struggling with focus and attention problems, but some may have formal training in this area. To find someone specialized as a neurodiverse-affirming therapist, read reviews and look at clinician bios to understand the scope of their practice. Many therapists offer a free phone consultation to help you determine whether they’re a good fit.

Final Thoughts

Dealing with attention, concentration, and focus issues can be difficult, but there are ways to overcome these issues. Take steps to improve your overall lifestyle, and then consider working with professionals who can give you guidance. With time, you may start to feel more focused, attentive, and on-track.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for referrals by the companies mentioned below.

BetterHelp Online Therapy – BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Talkspace Online Therapy – Online therapy is convenient with Talkspace. Get therapy for as little as $69 per week, or potentially much less if you have insurance from Cigna, Optum, or UHR. Try Talkspace

Choosing Therapy’s Directory – Find an experienced therapist who is committed to your wellbeing. You can search for a therapist by specialty, availability, insurance, and affordability. Therapist profiles and introductory videos provide insight into the therapist’s personality so you find the right fit. Find a therapist today.

Mindfulness & Meditation App – Headspace is an easy way to incorporate mindfulness and meditation into your routine. See for yourself how a few minutes each day can impact your stress levels, mood, and sleep. A monthly subscription for Headspace is only $12.99 per month and comes with a 7-day free trial. Try Headspace

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp, Talkspace, and Headspace

For Further Reading

    • Mayo Clinic: Self Esteem
    • Self-Esteem Journal

Why Can’t I Focus? Infographics

Why Can't I Focus Anymore? Ways to Turn 'Can't Focus' Into 'Can Focus'

3 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Lee, J. Y., Kim, S. W., & Kim, J. M. (2020). The impact of community disaster trauma: a focus on emerging research of PTSD and other mental health outcomes. Chonnam medical journal, 56(2), 99. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7250671/

  • Sarmiento, K., Donnell, Z., Bell, E., & Hoffman, R. (2019). Barriers and opportunities for concussion communication and management in youth sports: A qualitative study. Journal of Athlete Development and Experience, 1(3), 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7177182/

  • Coughlan, G., Flanagan, E., Jeffs, S., Bertoux, M., Spiers, H., Mioshi, E., & Hornberger, M. (2018). Diagnostic relevance of spatial orientation for vascular dementia: a case study. Dementia & neuropsychologia, 12, 85-91. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5901255/

Recent Articles

FT_Anxiety_in_Teens
Anxiety in Teens: What It Looks Like, Causes, & TreatmentsAnxiety in teens may show up as emotional and physical symptoms, including worry, irritability, stomachaches, headaches, and difficulty sleeping. more
';
Medication for Anxiety: Types, Side Effects, and Management
Medication for Anxiety: Types, Side Effects, and ManagementMedication is a frontline treatment for many symptoms of anxiety and anxiety disorders. Medications for anxiety are generally safe more
';
Anxiety Treatment: Therapy, Medication, Lifestyle & Self Help
Anxiety Treatment: Therapy, Medication, Lifestyle & Self HelpTreatments for anxiety typically include therapy and/or medication, but there are several lifestyle changes and other holistic approaches that more
';
20 Natural Remedies for Anxiety
20 Natural Remedies for AnxietyThere are a broad range of natural methods that can play an integral role in relieving mild to moderate more
';
FT How Does Xanax Make You Feel
How Does Xanax Make You Feel?Xanax is a medication commonly used for the treatment of generalized anxiety disorder and panic disorder. When taken to more
';
Fear of Change: Causes, Getting Help, & Ways to Cope
Fear of Change: Causes, Getting Help, & Ways to CopeFear of change, also called metathesiophobia, can be a more intense experience than the normal anxiety of going through more
';
Headshot of Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C
Written by:

Silvi Saxena

MBA, MSW, LSW, CCTP, OSW-C
Headshot of Naveed Saleh, MD, MS
Reviewed by:

Naveed Saleh

MD, MS
  • Why Can’t I Focus Anymore? 8 Potential CausesCauses
  • Ways to Turn ‘Can’t Focus’ Into ‘Can Focus’How to Manage
  • When to Seek Professional HelpGetting Help
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • Why Can’t I Focus? InfographicsInfographics
If you are in need of immediate medical help:
Medical
Emergency
911
Suicide Hotline
800-273-8255
See more Crisis Hotlines
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service
  • No Surprises Act
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
800-273-8255
See more Crisis Hotlines
Crisis Hotlines here
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
800-273-8255
See more Crisis Hotlines
here
logo
This site complies with the HONcode standard for trustworthy health information:
verify here.
This website is certified by Health On the Net Foundation. Click to verify.
Choosing Therapy Logo
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies. However, you may visit Cookie Settings to provide controlled consent. Cookie settings ACCEPT
Privacy & Cookies Policy

Privacy Overview

We use cookies to facilitate website functionality. Also, we use third-party cookies to track your website behavior and target advertising. These cookies are stored in your browser only with your consent, and you have the choice of opting out.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non Necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

Save & Accept