What should I do when I can’t focus on tasks for more then a few minutes

Hi John.  Thanks for your important and meaningful question.  There are actually several parts to your question and statement and I'll try to reflect back a little of what you wrote, and also to give you some ideas for improving focus & concentration.

Your statement begins with a straightforward question: What should I do when I can't focus?  Having transitory moments during which it's difficult to focus is normal, and happens from time to time to just about everybody.  If what you're experiencing is normal and brief moments during which you can't focus, there are a couple of ways to look at the problem.  First, what do these moments have in common?  Are they happening when you're trying to work on a specific task or tasks?  Are they happening at a specific time of day?  What else is going on at the time?  Where are you?  Are you hungry or tired?  These questions are all important because they get at several of the major causes of trouble with focus, which include hunger, fatigue, lack of interest in the activity, and poor environment for concentrating (too much noise, uncomfortable location, etc.).  Much of the time, trouble with focus comes down to one of these underlying issues.

The second part of your question and statement hint at something larger, an existential dread about the nature of life and death.  Even though it can feel scary and crippling, moments like these, during which we're all of a sudden paralyzed by realizations about life, are also normal.  In such a situation, it's probably futile to fight the fear and to try to carry on with whatever task it is that you're doing.  A better idea is to stop what you're doing and to acknowledge the fear you're experiencing.  What makes you feel better when you experience dread about life and death?  Are you calmed by music?  Does looking at photos or movies of your family bring you back down to normal?  Is there an object that helps you to feel more stable?  Are you able to stop and try a simple breathing exercise?  Do you exercise or practice yoga or meditation?  If you haven't yet figured out what helps, the above are just a few suggestions for combating existential fear.

I hope this is helpful.  Best wishes.

Gabrielle