How to learn a language when you struggle to focus

Do you find it hard to focus when you're studying a different language? You sit down to study and get distracted. A new idea comes into your head and you have to research it right there and then. Or you have to stop and reply to someone. You feel overwhelmed by so many things on your task list and don't know where to start, so you procrastinate. Meanwhile you go on YouTube and watch something that won't help your language learning.

That's incredibly common, not just with language learning but with anything. Some people have ADHD or some sort of attention deficit. But even if you haven't been diagnosed with anything, you might find it hard to focus. I'm James, I'm a native English speaker, and I help people reach a conversational level in a different language. Here are five ways to minimise distractions, focus more and get closer to your language goals.

1. Do short, focused study sessions

Many people think learning a language means sitting down for an hour or two to study grammar. That's not true. It's best to do really short sessions, because we have a set attention span of around 20 to 25 minutes. Some people can do more, but after that point you start daydreaming and lacking focus, and there's a high chance you won't remember everything you learn after it.

So have 15-minute sessions where you focus on one thing, like the past perfect or a particular part of the language you want to learn right now. A study plan helps, so you can do 15 minutes every day rather than waiting for a day when you have an hour.

It also makes it easier to start. One of the hardest things when you get distracted is getting started in the first place. Once you've started, it's a lot easier. Promise yourself, "I'll just do 15 minutes of this." If you want to do more, perfect.

2. Use a variety of methods

Don't just focus on Duolingo or your favourite language app. That's good, but it's only part of it. If you start studying grammar and get bored, switch to another task, but one that's still language related. You're not switching to Instagram or Facebook. You're switching to a TV series on Netflix in your target language, or a video of people being interviewed on the street.

You could even use flashcards. They keep memories up to date: words you've forgotten or haven't used in a long time are brought back by reminding you what they mean.

Our minds, when they're distracted, crave novelty and new ideas. So if you feel distracted, distract yourself with something similar: still language learning, just a different form or method.

3. Check your environment

If there are people in the room or the television's on, as soon as you hear something interesting you'll stop writing down grammar rules and start watching it.

Make sure the place you study is comfortable, relaxing and has minimal distractions. If there's background noise or people talking, put headphones or earphones on. You don't have to play a song. Relaxing music or just earplugs to block out noise is fine. On your phone, put it on silent or turn it upside down so you can't see it or hear it.

Our brains remember what environment we're in and run subconscious autopilots. In a new place, your mind doesn't know what's going on and might feel a bit anxious. In your bedroom, or alone somewhere, you might feel a lot more relaxed and ready to learn. If you can do it on a regular basis in a place like that, perfect.

4. Use physical movement

I'm quite fidgety. My knee goes up and down when I'm focused or nervous, and I use hand gestures a lot. If you have excess energy when you sit down to study and you're fidgeting, have a pen, or walk around the room while you look at your grammar.

Physical activity gets rid of excess energy and lets you channel it onto what you're learning. There's also research suggesting your brain remembers more of what you're learning when you move around or do something physical. It applies to other subjects too, not just languages.

5. Reward yourself for small wins

If you're using flashcards and you remember a word you didn't know before, that's progress, however small. Have a chocolate bar, or a coffee, or a walk, or a favourite track. Balance it out: if you get one word right and then listen to a three-minute track, your study session will take a long time. After a 50-minute session you might do something you enjoy, like going to the gym.

This matters because of the habit equation. To get into a habit and do something consistently, you need a reward. Social media works this way: if you upload a photo and people like it, the next time you open it there might or might not be a like. That variable reward is part of why it becomes addictive, and it releases chemicals in your brain that feel good so you come back for more.

Replicate that for language learning. Reward yourself after 15 minutes of study, and next time your brain remembers: last time I did that, something good happened too. It will be more willing to sit down and study, because it knows there's a reward at the end. It works for animals too, like cats and dogs with a treat.

The good side of a distracted mind

People who get distracted or have an attention deficit can also get ultra-focused on something they enjoy. I'm obsessed with language learning, for example, and music. When it comes to sitting down and doing something language related, I get obsessed with things, and that's super helpful.

You might relate. When you get stuck into a task and you're 100% focused, nothing can distract you and you're in the zone. That's a wonderful place to be. The challenge is how to get yourself from your current distracted state into that focus mode, and hopefully these five tips help.