How to Improve Concentration and Focus: The Complete Training Guide

Train Your Brain to Excel

Improving concentration and focus is a trainable skill, not a fixed trait you either have or lack. Your ability to sustain attention on demanding work responds to specific practices the same way your muscles respond to exercise. The problem is that most advice treats concentration as a willpower issue rather than a capacity you can systematically develop.

Notifications ping constantly. Browser tabs multiply. Your phone sits nearby, silently pulling at your thoughts even when the screen is dark. Research shows that the mere presence of your smartphone can reduce available working memory and fluid intelligence, even when the device is turned off [1]. Meanwhile, the work that matters most requires exactly what modern life makes hardest: sustained, uninterrupted attention.

This guide takes a training approach to concentration. You will learn how your attention system works, which factors most strongly affect your capacity to stay focused, and how to build sustainable practices that strengthen concentration over weeks and months. The goal is not temporary fixes but lasting improvement in your ability to do demanding mental work.

What You’ll Learn

• How attention, working memory, and executive function create your capacity for concentration
• A rapid protocol you can use immediately when you need to complete important work
• When to use Pomodoro-style intervals versus longer deep work blocks
• Why smartphone presence drains cognitive capacity even when the device is off
• How to design your workspace to protect and support sustained focus
• Which physical habits most strongly affect your concentration capacity
• How mindfulness training reduces mind-wandering and builds attention skills
• How to build a sustainable focus routine that strengthens concentration over time

Key Takeaways

• Smartphones reduce available working memory and fluid intelligence on cognitive tests even when turned off and sitting nearby on a desk [1].
• Concentration depends on three trainable systems: selective attention, sustained attention, and executive function.
• Chronic sleep loss and modest sleep restriction impair sustained attention, working memory, and executive function [2].
• Acute bouts of exercise produce small-to-medium improvements in cognitive performance, including attention and executive function [4].
• Two weeks of mindfulness training reduced mind-wandering and improved working memory capacity and reading comprehension in one study [8].
• Most knowledge workers can sustain only 2 to 4 hours of genuine deep concentration per day.
• Office cognitive performance tends to peak around 21 to 22 degrees Celsius (70 to 72 degrees Fahrenheit) [6].
• Heavy media multitasking is associated with greater susceptibility to interference from irrelevant information [11].
• Building concentration is a gradual process requiring consistent daily practice over weeks to months.

Understanding Your Concentration System

Before training your concentration, it helps to understand what concentration actually involves. The terms “attention,” “focus,” and “concentration” describe related but distinct mental processes that work together when you engage in demanding work.

Attention is your brain’s system for selecting which information to process and which to ignore. Selective attention lets you focus on one conversation at a noisy party. Sustained attention, what most people mean by concentration, lets you stay engaged with a single task over extended periods. For a deeper look at protecting sustained attention, see our guide on protecting your deep work time.

Working memory serves as your mental workspace. It holds the information you are actively thinking about: the structure of an argument you are building, the steps of a calculation, or the thread of a complex idea. Working memory has strict capacity limits. When you try to hold too much information at once or get interrupted frequently, performance suffers. Research on sleep deprivation demonstrates this clearly: even modest sleep restriction impairs working memory function [3].

Executive function acts as your attention manager. It includes your ability to inhibit distractions, switch between tasks deliberately, and plan sequences of actions. Strong executive function helps you notice when your mind has wandered and redirect it back to your task. This “notice and redirect” capacity is trainable through practices like mindfulness meditation.

The Three Pillars of Attention Capacity

Pillar	Function	When It Fails	How to Train It
Selection	Choosing what to focus on and filtering irrelevant stimuli	You notice every notification, conversation, and movement around you	Environmental control, single-tasking practice
Sustaining	Maintaining focus over time without drifting	You start strong but lose focus after 10 to 15 minutes	Structured intervals, gradual duration increases
Control	Managing task switches and returning after interruptions	After any interruption, you struggle to remember where you were	Mindfulness training, interruption protocols

Attention, working memory, and executive function are not infinitely expandable, but they are trainable. Sleep deprivation impairs all three pillars. Chronic distractions weaken them over time. Deliberate practice strengthens them. The techniques in this guide target each pillar through different mechanisms.

Distractions and multitasking are costly precisely because they overload these limited systems. Each time you check your phone, glance at an incoming email, or switch between tasks, you consume working memory and executive function resources that could support your primary work. For strategies on handling task switches more effectively, see our guide on mastering transitions between tasks.

A Quick-Start Protocol for Immediate Focus

When you have important work and cannot seem to concentrate, this protocol provides immediate structure. It combines several evidence-based elements: removing phone presence [1], setting a single clear outcome, using time constraints, and incorporating a brief breathing reset.

10-Step Emergency Focus Protocol

1. Pick one high-impact task you will work on exclusively.
2. Clarify what “done for now” looks like (a specific deliverable, word count, or milestone).
3. Set a timer for 25 to 40 minutes.
4. Move your phone to another room and silence all notifications on your computer.
5. Close all unrelated apps, documents, browser tabs, and messaging windows.
6. Do a 60-second breathing reset: inhale for 4 counts, exhale slowly for 6 counts, repeat 4 to 5 times.
7. Start working on the very smallest next step of your task.
8. When your mind wanders, note “wandering” silently and return to your task without judgment.
9. When the timer sounds, take a 5-minute movement or rest break.
10. Decide whether to run another focus block or stop for now.

This protocol works by addressing the most common focus barriers simultaneously. The timer creates urgency and a defined endpoint. Removing the phone eliminates the largest source of cognitive drain for most people [1]. The breathing reset activates your parasympathetic nervous system and creates a transition ritual. For more on using timed intervals, see our complete Pomodoro technique guide.

Pre-Focus Session Checklist

Try running this protocol within the next 10 minutes on whatever task feels most important right now. The immediate experience of a successful focus session is more motivating than reading about techniques.

Structured Methods for Training Concentration

Structured work methods give you frameworks for applying concentrated effort consistently. Rather than relying on willpower alone, these techniques use external structures like timers, schedules, and rituals to make sustained focus the default mode.

The Pomodoro Technique and Timed Intervals

The Pomodoro Technique, developed by Francesco Cirillo, involves working in focused intervals (traditionally 25 minutes) followed by short breaks (5 minutes), with longer breaks after every four intervals. Timeboxing is the broader practice of allocating fixed time blocks to specific tasks.

A scoping review of Pomodoro technique research found that structured intervals with deliberate breaks may help reduce mental fatigue and improve self-rated focus [4]. The technique appears to work partly by creating artificial deadlines that increase urgency and partly by guaranteeing regular recovery periods.

You can customize interval length based on your task and attention capacity:

Interval Length	Best For	Break Length	Notes
15 minutes	Tasks requiring frequent context checks, high-resistance tasks	3 minutes	Good for building initial focus habits
25 minutes	Standard knowledge work, writing, coding	5 minutes	Classic Pomodoro length
50 minutes	Complex analytical work, deep creative work	10 minutes	Requires stronger focus foundation
90 minutes	Extended creative sessions, flow-dependent work	15 to 20 minutes	Matches ultradian rhythm; advanced practitioners

For advanced interval strategies, see our guide on advanced Pomodoro techniques. If you have ADHD or attention challenges, our Pomodoro for ADHD guide covers specific adaptations.

Deep Work: Extended Concentration Training

Deep work, a term popularized by Cal Newport, refers to professional activities performed in a state of distraction-free concentration that push your cognitive capabilities toward their limit [13]. This contrasts with shallow work: tasks like email, meetings, and administrative work that can be performed with fragmented attention.

“The mere presence of one’s own smartphone reduces available cognitive capacity, even when the phone is turned off.” [1]

Extended periods of distraction-free work produce higher-quality output and allow you to learn complex skills faster. This aligns with what we know about attention and working memory: frequent interruptions consume cognitive resources and prevent the deep processing required for complex problem-solving.

Most people can sustain only 2 to 4 hours of genuine deep work per day. Attempting more often leads to diminishing returns and burnout. The goal is to protect and maximize these limited hours rather than trying to work intensely all day. For strategies on protecting this time, see our guides on deep work strategies and implementing deep work sessions.

Flow States and Peak Concentration

Flow is a psychological state characterized by intense concentration, a balance between challenge and skill, and loss of self-consciousness and time awareness [13]. During flow, work feels almost effortless even when it requires significant cognitive effort. Many people describe it as being “in the zone.”

Flow differs from ordinary focus in its intensity and the subjective experience of absorption. You cannot trigger flow on command, but you can create conditions where it becomes more likely:

• Clear goals for your work session
• Immediate feedback on your progress
• Challenge level matched to your current skill (not too easy, not overwhelming)
• Freedom from distractions and interruptions

Deep work sessions create the conditions where flow emerges naturally. By eliminating distractions and working on appropriately challenging tasks, you increase the probability of entering flow states. For more on cultivating flow, see our flow state productivity guide.

Choosing the Right Technique for Your Task

Task Type	Recommended Approach	Session Length	Best Time
Deep thinking, writing, analysis	Deep work blocks	50 to 90 minutes	Morning (most people)
Routine administrative tasks	Batched Pomodoro	25 minutes	Afternoon or low-energy periods
Studying and memorization	Pomodoro with active recall	25 to 40 minutes	Morning or early afternoon
Creative brainstorming	Flexible timeboxing	30 to 60 minutes	Varies by individual
Learning new skills	Deep work with deliberate practice	45 to 90 minutes	Peak energy hours

The key is matching your technique to your task rather than forcing one approach for everything. For guidance on focusing on what matters most, see our guide on single-tasking benefits.

Managing Digital Distractions

Your smartphone and digital environment present the largest obstacle to sustained concentration for most knowledge workers and students. The challenge is not simply that these tools are distracting when you use them. Research shows they affect your cognitive capacity even when you are not actively using them.

The Smartphone Brain Drain Effect

A 2017 study by Ward and colleagues found that the mere presence of a person’s own smartphone, even when turned off and face down, reduces available working memory and fluid intelligence on cognitive tests [1]. Participants performed worse on attention-demanding tasks when their phone was on the desk compared to when it was in another room. The effect occurred even when participants reported not thinking about their phones.

“Participants performed significantly worse on tests of working memory capacity and fluid intelligence when their smartphones were on the desk or in their pocket, compared to when phones were in another room.” [1]

The researchers described this as “brain drain.” Part of your limited cognitive capacity is consumed by the ongoing effort to not check your phone. This happens below conscious awareness. The implication for concentration training is clear: during focused work, your phone should be in another room, not just silenced or flipped over.

Media Multitasking and Attention Problems

Heavy media multitasking, frequently switching between multiple media streams like social media, messaging, video, and work tasks, is associated with greater susceptibility to interference from irrelevant information [11]. People who regularly multitask across many media sources show patterns of attention that make filtering distractions more difficult.

Later research found mixed replications of these findings, suggesting the relationship may be more complex than initially thought [12]. The practical implication remains: constantly switching between tasks and media sources does not train your brain to focus better. For a deeper look at breaking digital distraction patterns, see our guides on breaking free from digital distractions and managing digital distractions at home.

High-Impact Digital Controls

For a structured approach to reducing digital overwhelm, see our 7-day digital detox plan and digital detox strategies guide.

Managing Internal Distractions

Not all distractions come from external sources. Your own thoughts generate many interruptions: remembering something you need to do, worrying about an unrelated problem, or feeling curious about something unrelated to your task.

The “parking lot” technique helps manage internal distractions. Keep a notepad next to your workspace. When a distracting thought arises, jot it down quickly (a few words, not a paragraph) and immediately return to your task. This captures the thought so you will not forget it, preventing the thought from hijacking your attention.

The goal is not to suppress thoughts but to acknowledge them briefly and postpone engagement. Over time, your brain learns that distracting thoughts will be addressed later, reducing their urgency during focus sessions.

Designing a Focus-Optimized Workspace

Your physical environment can either constantly pull at your attention or quietly support deep concentration. Small, deliberate changes often matter more than most people expect.

Visual Environment and Workspace Setup

Visual clutter competes for attention. A desk covered with papers, multiple monitors showing unrelated content, and visible reminders of other tasks all create low-level cognitive load. Consider minimizing visible items to only what you need for your current task.

If possible, create a dedicated zone for focused work. This could be a specific desk, a corner of a room, or even a particular chair. The association between location and focus activity helps your brain shift into concentration mode faster. For detailed workspace design strategies, see our guide on minimalist workspace design for focus and creating a deep work environment.

Ergonomics matter because physical discomfort competes for attention. Adjust your chair height so your feet rest flat and your knees form roughly a 90-degree angle. Position your screen so the top is at or slightly below eye level. For remote workers, see our distraction-free home workspace guide.

Temperature and Cognitive Performance

Room temperature affects cognitive performance. Research suggests that office performance tends to peak around 21 to 22 degrees Celsius (70 to 72 degrees Fahrenheit) and declines when conditions are too hot or too cold [6]. One field study found that warmer office conditions (around the mid-70s Fahrenheit) substantially reduced typing errors and increased output compared with cooler conditions [7].

Individual preferences vary, and the optimal temperature may differ based on the type of work. The practical takeaway: if you have control over your environment, experiment with temperature. If you find yourself shivering or sweating, your focus will likely suffer.

Lighting for Concentration

Natural light supports alertness and mood better than artificial light in most cases. If possible, position your workspace near a window. Blue-enriched light (similar to daylight) tends to promote alertness, and warmer light supports relaxation.

Avoid harsh overhead fluorescent lighting if you have options. Task lighting (a desk lamp providing direct light on your work surface) can reduce eye strain. If you work on screens, adjust your screen brightness to roughly match your ambient environment to reduce contrast strain.

Sound and Concentration

The relationship between sound and concentration is more complex than “silence is best.” Different sound environments suit different tasks and different people.

A systematic review and meta-analysis found that white and pink noise provide small benefits on attention task performance in youth with ADHD, but may impair performance in those without ADHD [10]. This suggests that noise can help some people (particularly those with attention difficulties) reach an optimal level of arousal, and may over-stimulate others.

Task Type	Recommended Sound Environment	Why It Works
Learning new material	Silence or very low-volume instrumental music	Encoding information benefits from minimal auditory competition
Deep analytical work	Silence or consistent low-level ambient noise	Masks environmental distractions without adding cognitive load
Writing and creative work	Instrumental music without lyrics	Lyrics interfere with language processing
Repetitive tasks	Music with lyrics may be acceptable	Less demanding work tolerates more stimulation

If you try noise or music for focus, keep volume low. The goal is to create a consistent auditory backdrop, not to stimulate yourself with intense sound. For tool recommendations, see our guide on white noise and ambient sound apps for focus.

Physical Foundations of Mental Focus

Sleep, movement, and basic physiology set the ceiling for how focused you can be. No productivity technique can overcome severe sleep deprivation or chronic physical neglect.

Sleep and Concentration Capacity

Sleep affects every aspect of cognitive function relevant to concentration. Chronic sleep loss and even modest sleep restriction impair sustained attention, working memory, and executive function [2]. Sleep-deprived people experience more lapses in attention, slower reaction times, and reduced ability to filter distractions.

“Sleep deprivation impairs attention, working memory, and executive function, leading to increased lapses and reduced ability to sustain focus on demanding tasks.” [2]

The effects are not always obvious subjectively. People often adapt to feeling tired without recognizing how much their performance has degraded. One night of poor sleep impairs attention measurably. Chronic sleep debt compounds these effects over time.

For strategies on optimizing sleep for cognitive performance, see our guides on establishing a consistent sleep schedule and using sleep tracking for productivity.

Exercise and Cognitive Function

A meta-review of 30 systematic reviews with meta-analyses found that acute bouts of exercise produce small-to-medium improvements in cognitive performance across domains, including attention and executive function [4]. These benefits occur regardless of age and exercise setting.

Research on adolescents and young adults specifically shows that physical activity interventions improve attention, processing speed, and inhibition in both acute and chronic formats [5]. A single workout can improve focus for several hours afterward. Regular exercise over weeks and months produces cumulative benefits.

You do not need intense athletic training to benefit. A 20 to 30 minute brisk walk most days provides meaningful cognitive benefits. Short movement breaks between focus sessions (even 5 minutes of walking or stretching) can help restore attention capacity.

Physical Habits That Support Mental Clarity

For more on optimizing breaks, see our guides on microbreaks for preventing burnout and smart breaks at work.

Mental Training for Stronger Attention

You can train your brain to notice mind-wandering sooner and return to your task more gently. Mindfulness practices develop this capacity by repeatedly exercising the “notice and return” mental motion.

Mindfulness as Attention Training

Mindfulness involves paying attention to present-moment experience with an attitude of openness and non-judgment. When applied to concentration, mindfulness training helps you notice when your attention has drifted and redirect it without harsh self-criticism.

A randomized controlled trial found that two weeks of mindfulness training reduced mind-wandering and improved working memory capacity and reading comprehension scores [8]. Participants practiced focused attention meditation and learned to recognize when their minds wandered during cognitive tasks.

A meta-analysis of mindfulness-based interventions found non-significant effects on attention and working memory overall, with only small benefits for executive function [9]. The evidence suggests mindfulness may help some people under some conditions, but it is not a guaranteed attention booster. Set realistic expectations: mindfulness is a useful tool in your concentration toolkit, not a miracle cure.

For detailed guidance on incorporating mindfulness into your work routine, see our guides on mindfulness meditation during the workday and using meditation for better focus.

Simple Mindfulness Practices for Focus

• 5-minute breath focus: Sit comfortably, close your eyes, and pay attention to the physical sensations of breathing. When your mind wanders (it will), notice this without judgment and gently return attention to the breath. The wandering and returning is the exercise itself.
• Mindful start ritual: Before beginning a focus session, take 60 seconds to settle. Feel your feet on the floor, notice your posture, take three slow breaths. This creates a transition between scattered activity and focused work.
• Micro-check-ins: During breaks, briefly notice your mental state. Are you agitated? Tired? Restless? This awareness helps you adjust your approach for the next session.

The key insight from mindfulness training is that mind-wandering is normal and expected. The skill is not preventing wandering but shortening the gap between wandering and noticing, then returning without self-criticism. For more on using brief mindfulness breaks, see our guide on mindfulness breaks to refresh your focus.

Building a Sustainable Concentration Routine

Long-term concentration improvement comes from turning individual techniques into consistent habits. A sustainable routine incorporates several levers without overwhelming your capacity for change.

Starting Small and Building Gradually

Do not attempt to implement every technique at once. Start with the highest-impact changes:

1. Schedule one 60-minute deep work block per day for your most important task
2. Move your phone to another room during that block
3. Use the Pre-Focus Checklist before starting

After one to two weeks of consistent practice, add more elements: a second daily deep work block, specific environment adjustments, a brief mindfulness practice. Gradual implementation allows you to notice what works for your specific situation. For guidance on building effective routines, see our guide on habit formation techniques.

Daily Focus Planning Template

Tracking and Personalizing Your Approach

Simple tracking helps you identify patterns and adjust your approach. You might note:

• Minutes of intentional focused work completed each day
• Number of focus sessions completed versus planned
• Subjective focus quality (1 to 5 rating after each session)
• What worked well and what caused problems

Review your notes weekly. Look for patterns: certain times of day, environments, or techniques that consistently work better. Adjust your routine based on evidence from your own experience rather than generic advice.

Individual Differences and When to Seek Help

Everyone’s optimal focus system will differ based on energy patterns, responsibilities, work type, and individual neurology. Some people focus best in early morning; others peak in late evening. Some need complete silence; others work better with background noise.

If you consistently struggle to concentrate after implementing these techniques for several weeks, consider whether underlying factors might be involved: chronic stress, anxiety, depression, or attention disorders like ADHD. These conditions benefit from professional assessment and treatment beyond self-help strategies. For ADHD-specific approaches, see our guides on productivity techniques for ADHD and goal systems for ADHD.

Common Concentration Mistakes and How to Fix Them

Even well-intentioned focus efforts often fail from predictable errors. Here are the most common mistakes and their solutions:

Mistake 1: Relying on willpower instead of systems. Trying to resist distractions through pure determination rarely works. Your willpower depletes over the day, and digital environments are designed to capture attention.

Fix: Use external structures (timers, phone removal, website blockers, scheduled focus blocks) that make distraction harder and focus easier.

Mistake 2: Attempting too many hours of deep work. Most people can sustain only 2 to 4 hours of genuine deep concentration daily. Trying to force more leads to diminishing quality and burnout.

Fix: Protect 2 to 3 hours of high-quality focus rather than grinding through 8 hours of mediocre attention. Use remaining time for less demanding tasks.

Mistake 3: Keeping your phone nearby “just in case.” The mere presence of your phone reduces available cognitive capacity [1]. Having it silenced on your desk is not sufficient.

Fix: Put your phone in another room during focus sessions. If you need to be reachable for genuine emergencies, give one person an alternative way to contact you.

Mistake 4: Skipping breaks to maximize work time. Breaks are not lost time; they restore attention capacity. Working straight through leads to accumulating mental fatigue and declining performance.

Fix: Take real breaks between focus sessions. Stand up, move, rest your eyes from screens. Even 5 minutes of genuine rest helps. See our guide on how to take a break for evidence-based break strategies.

Mistake 5: Expecting immediate transformation. Concentration is a trainable skill, but training takes weeks to months. One good focus session does not fix years of fragmented attention habits.

Fix: Commit to consistent daily practice for at least 4 to 6 weeks before evaluating results. Track small improvements rather than waiting for dramatic breakthroughs.

Mistake 6: Ignoring sleep and physical health. No focus technique can compensate for chronic sleep deprivation or sedentary living. These factors set the ceiling for your concentration capacity.

Fix: Prioritize 7 to 9 hours of sleep and regular physical activity as foundational focus investments, not optional extras.

Mistake 7: Choosing techniques based on popularity rather than fit. The Pomodoro Technique works well for some people and tasks but poorly for others. Deep work blocks may not fit your work context.

Fix: Experiment with different approaches and pay attention to results. Use the comparison tables in this guide to match techniques to your task types. Personalize based on evidence from your own experience.

Frequently Asked Questions

Conclusion

Concentration is constrained by the architecture of human attention, but it is genuinely trainable. The strongest levers for improving concentration and focus are environment control (especially phone removal), structured work blocks, adequate sleep, regular exercise, and attention training through mindfulness practice. No single technique transforms focus overnight, but combining several approaches produces meaningful, lasting improvement over weeks and months.

The key is personalization through experimentation. Your optimal focus system depends on your work type, energy patterns, responsibilities, and individual neurology. Use the frameworks and techniques in this guide as starting points, then track what works and adjust accordingly.

For a broader system that connects concentration with your larger objectives, see our ultimate time management guide and time management methods that work.

Next 10 Minutes

• Run one Emergency Focus Protocol session on your most important task right now
• Use the Pre-Focus Checklist before you start
• Move your phone to another room for the duration of your session

This Week

• Schedule at least three deep work blocks on your calendar for specific times
• Implement 2 to 3 digital distraction controls from the list (notifications, app limits, website blockers)
• Walk or do light cardio for 20 to 30 minutes on at least three days
• Try a 5-minute mindfulness practice before one work session each day
• Use the Daily Focus Planning template for one week and review what you learn

Start small, stay consistent, and trust the gradual process of building stronger concentration. Your attention is worth protecting.

References

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[2] Hyndych A, El-Abassi R, Mader EC Jr. The Role of Sleep and the Effects of Sleep Loss on Cognitive, Affective, and Behavioral Processes. Cureus. 2025;17(5):e84232.

[3] Dai XJ, Zhang W, Cai ZX, et al. Effects of Sleep Deprivation on Working Memory: Change in Functional Connectivity Between the Dorsal Attention, Default Mode, and Fronto-Parietal Networks. Frontiers in Neurology. 2020;11:579146.

[4] Chang YK, Ren FF, Li RH, et al. Effects of Acute Exercise on Cognitive Function: A Meta-Review of 30 Systematic Reviews With Meta-Analyses. Psychological Bulletin. 2025;151(2):240-259.

[5] de Greeff JW, Bosker RJ, Oosterlaan J, Visscher C, Hartman E. Effects of Physical Activity Interventions on Cognitive Outcomes and Academic Performance in Adolescents and Young Adults: A Meta-Analysis. Journal of Science and Medicine in Sport. 2018;21(5):501-507.

[6] Seppanen O, Fisk WJ, Lei QH. Room Temperature and Productivity in Office Work. Healthy Buildings 2006 Conference. 2006;1:1-7.

[7] Hedge A. Study Links Warm Offices to Fewer Typing Errors and Higher Productivity. Cornell University News. 2004.

[8] Mrazek MD, Franklin MS, Phillips DT, Baird B, Schooler JW. Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering. Psychological Science. 2013;24(5):776-781.

[9] Im S, Stavas J, Lee J, Mir Z, Hazlett-Stevens H, Caplovitz G. Does Mindfulness-Based Intervention Improve Cognitive Function?: A Meta-Analysis of Controlled Studies. Clinical Psychology Review. 2021;84:101972.

[10] Nigg JT, Bruton A, Kozlowski MB, Johnstone JM, Karalunas SL. Systematic Review and Meta-Analysis: Do White Noise or Pink Noise Help With Task Performance in Youth With Attention-Deficit/Hyperactivity Disorder or With Elevated Attention Problems? Journal of the American Academy of Child and Adolescent Psychiatry. 2024;63(8):778-788.

[11] Ophir E, Nass C, Wagner AD. Cognitive Control in Media Multitaskers. Proceedings of the National Academy of Sciences of the USA. 2009;106(37):15583-15587.

[12] Uncapher MR, Wagner AD. Cognitive Control in Media Multitaskers: Two Replication Studies and a Meta-Analysis. Attention, Perception, and Psychophysics. 2018;80(2):2620-2641.

[13] Csikszentmihalyi M. Flow: The Psychology of Optimal Experience. Harper and Row; 1990.