It’s Never Too Late to…Get Focused

Focus is something many of us feel we’ve lost, or at least misplaced. Not because we don’t care, or because we’re not capable, but because we’re living in a world full of distractions, interruptions and competing demands.

Focus isn’t just broken by the big things. It’s chipped away by the constant small ones. Notifications. Emails. Messages. Other people’s needs. Our own racing thoughts. The moment we sit down to do something meaningful and suddenly remember something else that “must” be done first.

What we often underestimate is how long it takes to get back on track once we’re distracted.

Research suggests it can take well over 20 minutes to fully refocus after an interruption. That means a quick glance at your phone, a short conversation, or a seemingly minor distraction can quietly cost you a significant chunk of time and energy. Multiply that across a day, a week, or a month, and it adds up far more than we realise.

So when people tell me they don’t have time, I’m always curious. Not in a judgemental way, but in a practical one.

Because very often, it’s not that there isn’t enough time. It’s that time is being fragmented.

One of the most powerful exercises you can do if you feel short on time is a simple time audit. For a day or two, notice every time you’re disturbed, distracted or interrupted. That might be external, like a call or notification, or internal, like drifting into overthinking or task-hopping. Just notice it. Write it down. No fixing yet.

Awareness is always the first step to change.

Distractions can feel even more magnified in midlife. Interrupted sleep. Hormonal shifts. Brain fog. Mental load. Caring responsibilities. Career pressure. Family demands. All of this means our cognitive bandwidth is already stretched before the day even begins.

When you’re tired, it’s harder to concentrate. When your sleep is broken, your resilience drops. When your brain feels foggy, even simple tasks can take more effort than they used to. None of this is a personal failing. It’s context.

That’s why focus in midlife isn’t about pushing harder. It’s about working smarter and more kindly with yourself.

A few simple strategies can make a real difference:

• Reducing unnecessary notifications and interruptions where you can

• Working in short, focused blocks rather than expecting hours of deep concentration

• Being clear on your top priorities before the day starts

• Giving yourself permission to single-task instead of juggling everything at once

Focus isn’t about doing everything. It’s about doing the right things with intention.

If you’re feeling scattered, distracted or frustrated with yourself, let this be your reminder: it’s not too late to change how you work, think and use your time. Small shifts, made consciously, can reclaim far more space than you might expect.

It’s never too late to get focused.