How to Stay Focused While Studying - Evidence-based Tips

Summary

Ali Abdaal presents practical ways to improve focus while studying. His central message is that focus can be developed—and studying is easier when it feels engaging rather than like something to endure.

Make studying more enjoyable

Treat focus as a learnable skill, not a fixed trait. Look for ways to make studying feel more energizing: work alongside friends or join virtual co-working sessions, and frame the day’s main task as an “adventure.” A change of setting, music, or a small routine can also make work feel more appealing.

Use timed work sessions

Try the Pomodoro Technique: about 25 minutes of focused work followed by a short break. Adjust the session length to suit the task; Abdaal sometimes uses 45-minute sessions for longer work. A timer can create a useful, manageable deadline.

Reduce task switching

Notifications and quick email checks can leave “attentional residue,” making it harder to return to work. Silence notifications or use Do Not Disturb during study sessions, and keep your phone out of sight—ideally in another room.

Shape your environment

Create a setting that supports focus, such as a co-working space or coffee shop, or make your workspace more inviting with plants and other personal touches. At the same time, don’t make ideal conditions a requirement. Some interruptions—such as time with friends or family—may be worth welcoming rather than eliminating.

Take care of the basics

Prioritize adequate, regular sleep, exercise, nutritious food, and breaks. Abdaal also recommends a consistent routine and morning walks or sunlight.

He says caffeine can support focus for many people, but suggests avoiding it after roughly 2–3 p.m. because it can linger. Some people may experience anxiety or a racing heart from caffeine. He also cautions against relying on study drugs before addressing the basics.

Connect studying to what matters

Abdaal introduces “identified motivation” as a way to support motivation and discipline, but does not explain the method in this video. He directs viewers to another video for more detail.

Presenter and Sources Mentioned

• Presenter: Ali Abdaal
• Sources and references: Muhammad Ali (quoted); Benjamin Franklin’s morning question; Jake and John, authors of Make Time; the “Brain Drain” paper on smartphone presence and cognitive capacity; London Writers Salon; Professor Russell Foster; Andrew Huberman and the Huberman Lab podcast.