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Motivation Articles Lack of Motivation Motivational Enhancement Therapy Intrinsic vs Extrinsic Motivation

Why Can’t I Focus?

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena specializes in grief, PTSD, anxiety, and depression. She also has experience in many other areas of mental healthcare.

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Headshot of Naveed Saleh MD, MS

Medical Reviewer: Naveed Saleh, MD, MS Licensed medical reviewer

Headshot of Naveed Saleh MD, MS

Naveed Saleh MD, MS

Dr. Saleh is an experienced physician and a leading voice in medical journalism. His contributions to evidence-based mental health sites have helped raise awareness and reduce stigma associated with mental health disorders.

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Published: April 12, 2022
  • CausesCauses
  • How to ManageHow to Manage
  • Getting HelpGetting Help
  • ConclusionConclusion
  • Additional ResourcesAdditional Resources
  • 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.

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.

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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

To help our readers take the next step in their mental health journey, ChoosingTherapy.com has partnered with leaders in mental health and wellness. ChoosingTherapy.com is compensated for marketing by the companies included below.

Therapy for Anxiety & Medication Management

Brightside Health – develops personalized plans that are unique to you and offers 1 on 1 support from start to finish. Brightside Health accepts United Healthcare, Anthem, Cigna, and Aetna. Appointments in as little as 24 hours. Start Free Assessment

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Circle Medical – Affordable and accessible anxiety evaluations and treatment. Diagnosis and prescription over video. Insurance accepted. Same day appointments. Visit Circle Medical

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Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial

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For Further Reading

    • Mayo Clinic: Self Esteem
    • Self-Esteem Journal

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Why Can’t I Focus? Infographics

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

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Sources

ChoosingTherapy.com 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/

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