Finding Focus in a Restless Mind: Tips That Helped Me Overcome Anxiety

Restlessness is something I’ve lived with for as long as I can remember. Whether it’s tapping my feet, fidgeting with a stress toy, or pacing around the room, I always have to be in motion. Sitting still feels almost impossible, and the idea of focusing on one task for an extended period seems like a monumental challenge.

The struggle is real. Starting something – whether it’s writing, designing, or even just scrolling through social media – feels like pushing a boulder uphill. My mind races, my body fidgets, and I find myself bouncing between tasks without really settling into any of them. It’s frustrating, to say the least, and sometimes it feels like I’m never going to get anything done.

But then, something incredible happens. After what feels like endless false starts, I manage to focus, even if it’s just for a couple of minutes. And in that brief window, everything changes. I get locked in, and suddenly, I’m ready to commit to whatever task is in front of me. The restlessness fades into the background, and all that energy gets channeled into what I’m doing.

The Struggle to Find Focus

Take today, for example. I was trying to work on Canva designs, but I couldn’t get my mind to settle. I bounced from one thing to another – scrolling through the Vent app, checking Twos, fiddling with my anxiety ring, even contemplating what else I could do to distract myself. But then, I decided to start writing this piece (or was inspired into doing it). I told myself I’d give it five minutes, just to see if I could focus.

And here I am, past those first five minutes, fully immersed in writing this. It’s not always easy, but the moment I manage to focus, it’s like flipping a switch. The challenge is getting to that point.

What Helps Me Focus

Over time, I’ve learned a few things that help me manage my restlessness and find focus when I need it most. These aren’t magic solutions, but they make a difference:

• Going with the Flow: I’ve stopped trying to force focus when it’s just not happening. If I’m too restless, I give myself permission to move around or take a break. Fighting it only makes things worse.
• Using a Stress Toy or Anxiety Ring: Having something to fidget with helps me release some of that restless energy without completely derailing my focus. It’s a small thing, but it works.
• Listening to Lo-Fi and ASMR: Background noise is a must for me. I’ve found that lo-fi beats or ambient sounds like rain or a crackling fireplace (shout out to the game “Spirit City” for providing the perfect ASMR backdrop) create a calming environment that helps me tune out distractions.
• Setting Realistic Expectations: I’ve learned not to expect myself to focus for hours on end or to do everything perfectly. I take it one step at a time, and if I can only manage a few minutes of focus, that’s okay. The important thing is that I’m making progress.

Validation and Acceptance

If you’re reading this and you’ve experienced something similar, I want you to know you’re not alone. Restlessness and difficulty focusing are challenges many of us face, especially in a world filled with distractions. It’s easy to feel frustrated or even defeated, but I’m here to tell you that it’s okay.

We all have our own ways of navigating these challenges. What works for me might not work for you, and that’s perfectly fine. The key is to find what helps you, even if it’s just a small thing, and to give yourself grace in the process. It’s okay to struggle, and it’s okay to take things one minute at a time.

Embracing the Process

Focusing when you’re restless is hard work, and it doesn’t always happen when you want it to. But by embracing the process – by going with the flow, using tools that help, and setting realistic expectations – we can find our way through it.

I hope this post resonates with you, and if you’ve found other ways to manage restlessness and focus, I’d love to hear about them on the comments below!