Techniques for better mental focus -
This notion of being present is also essential for recapturing your mental focus. Staying engaged in the here and now keeps your attention sharp and your mental resources honed in on the details that really matter at a specific point in time.
It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future.
Mindfulness is a hot topic right now, and for good reason. Despite the fact that people have practiced forms of mindfulness meditation for thousands of years, its many health benefits are only recently starting to be understood.
In one study, researchers had human resources professionals engage in simulations of the sort of complex multitasking they engaged in each day at work. These tasks had to be completed in 20 minutes and included answering phones, scheduling meetings, and writing memos with sources of information pouring in from multiple sources including by phone calls, emails, and text messages.
Some of the participants received 8 weeks of training in the use of mindfulness meditation , and the results found that only those who had received this training showed improvement in concentration and focus. Members of the meditation group were able to stay on task longer, switched between tasks less frequently, and performed the work more efficiently than the other groups of participants.
Practicing mindfulness can involve learning how to meditate, but it can also be as simple as trying a quick and easy deep breathing exercise.
Start by taking several deep breaths while really focusing on each and every breath. When you feel your mind naturally begin to wander, gently and uncritically guide your focus back to your deep breathing. While this might seem like a deceptively simple task, you may find that it is actually much more difficult than it appears.
Fortunately, this breathing activity is something you can do anywhere and anytime. Eventually, you will probably find that it becomes easier to disengage from intrusive thoughts and return your focus to where it belongs.
Have you ever tried to stay mentally focused on the same thing for a long period of time? After a while, your focus starts to break down and it becomes more and more difficult to devote your mental resources to the task.
Not only that, but your performance ultimately suffers as a result. Traditional explanations in psychology have suggested that this is due to attentional resources being depleted, but some researchers believe that it has more to do with the brain's tendency to ignore sources of constant stimulation.
Researchers have found that even taking very brief breaks by shifting your attention elsewhere can dramatically improve mental focus.
So the next time you are working on a prolonged task, such as preparing your taxes or studying for an exam, be sure to give yourself an occasional mental break. Shift your attention to something unrelated to the task at hand, even if it is only for a few moments.
These short moments of respite might mean that you are able to keep your mental focus sharp and your performance high when you really need it. Building your mental focus is not something that will happen overnight.
Even professional athletes require plenty of time and practice in order to strengthen their concentration skills. One of the first steps is to recognize the impact that being distracted is having on your life. If you are struggling to accomplish your goals and find yourself getting sidetracked by unimportant details, it is time to start placing a higher value on your time.
By building your mental focus, you will find that you are able to accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction. Mental focus refers to your ability to concentrate on relevant information in your environment.
This ability allows you to attend to things that require attention, complete tasks that you need to accomplish, and acquire new information. In order to focus, the brain needs to filter out irrelevant information to concentrate on what really matters.
Different types of attention can affect your ability to focus. Selective attention , for example, acts like a spotlight to highlight specific stimuli in your environment.
Sustained attention, on the other hand, allows you to stay mentally focused on something for an extended period of time. Levy D, Wobbrock J, Kaszniak A, Ostergren M. The effects of mindfulness meditation training on multitasking in a high-stress information environment.
Proceedings - Graphics Interface. Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements.
doi: By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book.
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By Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book. Kendra Cherry, MSEd. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
Content is reviewed before publication and upon substantial updates. Medically reviewed by Rachel Goldman, PhD, FTOS. Learn about our Medical Review Board.
Trending Videos. Press Play for Advice On Staying Motivated Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how to stay motivated and focused even when you don't want to.
Evaluate How Mentally Focused You Are. Your Focus Is Good If You find it easy to stay alert You set goals and break tasks up into smaller parts You take short breaks, then get back to work. Your Focus Needs Work If You daydream regularly You can't tune out distractions You lose track of your progress.
What do you feel? Finally, look for ways to fold small acts of meditative awareness into your day. This is a form of meditation you can practice almost anywhere. As you look for more guidance on how to increase attention span through meditation, consider these resources.
Meditation is one answer to the question of how to increase attention span, but there are a number of approaches to consider. One way you can stretch and hone your attention span is to practice active, attentive listening.
The results may be evident in your improved ability to listen to your boss, clients or coworkers. Develop a routine of 20 to 30 minutes of reading during your lunch break, before work or before bed.
As you read, block out distractions such as phone notifications. Or, try reading the same paragraph a few times in a row, searching for nuances or new observations. One other way to increase your attention span is to get moderate levels of exercise. Physical activity has been proven to improve cognitive control, and there are a number of ways to pursue this kind of exercise:.
As you seek additional avenues for improving your attention span, consider these digital resources. Regular activity and physical exertion can help boost your attention span, but so can periods of focused rest.
In this section, we outline how to increase attention span through mindfulness, visualization and breaks. Mindfulness refers to basic, intentional focus on the present moment. It can be a powerful tool in training your mind to settle on the immediate tasks at hand.
Visualization, also called guided imagery, applies mindfulness principles in a slightly different context. Instead of focusing on your actual surroundings, spend time thinking about an imagined environment. For example, sit and imagine the sights, sounds, and sensations of an isolated beach, a favorite spot in the mountains, or your childhood home.
Again, you might think about these attention-boosting exercises just as you would physical exercise. And, just as the body needs some periods of rest and recovery, your mind can also use breaks, which allow it to regain strength, clarity, and focus. Have breaks structured into each workday, giving you the opportunity to put your attention span to rest.
There are a number of ways you can schedule breaks, such as using the rule for each hour of your workday, be diligent for 50 minutes, then give yourself a minute break. Or, simply allow yourself a break after you finish each project or task.
As you think about how to increase attention span through mindfulness and rest, make use of these resources. Improving your attention span requires you to improve your mental clarity and focus. While there are many who think they can capably multitask, this is actually a cognitive impossibility.
Trying to do many things at the same time puts an undue strain on the brain, which can result in you getting tired more easily or doing sloppy work. Monotasking is really the only way to use your attention span effectively.
Similarly, avoid forcing your mind to strain in an effort to remember appointments or other priorities. Instead, use a planner or work calendar for your scheduling, freeing your mind to focus on the task at hand.
Give yourself at least a few hours each day where you turn off notifications, minimize your social media windows, and place your phone in silent mode. Use these uninterrupted blocks of work time to be creative and productive, as opposed to being swept up in conversations.
do to Google Calendar. A final consideration is that your attention deficit may be the result of an underlying mental health issue, such as ADHD, depression, or anxiety. If you believe you have one of these conditions, professional therapy may provide the solutions you seek.
Cognitive-behavioral therapy is one option. Usually, this involves regular, structured therapy sessions with a mental health professional. A robust attention span can be a boon to your professional life, helping you be more productive, more collaborative and more effective.
Consider all the options available as you think about how to increase attention span. Practicing Meditation Practicing meditation can yield many mental health benefits.
The Benefits of Meditation for Focus and Attention Researchers have long confirmed the attention-boosting value of meditation.
Meditation Tricks and Strategies For those who have never meditated before, it may seem a little strange. Meditation Digital Resources As you look for more guidance on how to increase attention span through meditation, consider these resources.
Approaches to Improve Attention Span Meditation is one answer to the question of how to increase attention span, but there are a number of approaches to consider.
Betetr the information overload age, being able to focus Sustainable power infrastructure keep focud attention on the task at hand can be a struggle. We bettre compiled ffocus concentration-boosting and fofus techniques Non-invasive anti-aging solutions fire Bettdr your capacity to concentrate. On an Techniqeus Body composition and aging gracefully, Americans are bombarded with an Techniquds 34 gigabytes of information Techniques for better mental focuswords. Meanwhile, office workers are interrupted every 11 minuteswhile it takes 25 minutes, on average, to get back to the task they were working on before the interruption. It is therefore no surprise that our ability to focus is withering due to these endless distractions. Maintaining attention allows us to construct our internal world in such a way that the thoughts, motivations, and emotions that are the most relevant to our goals will have priority in our brains. Several factors during childhood and adolescence can enhance or impair the development of skills that enable you to focus for extended periods.
Techniques for better mental focus -
Listening to music has been shown to stimulate the brain and help with stress reduction and mood disorders, per research. Sleep helps keep you sharp. The Centers for Disease Control and Prevention CDC recommends that adults get at least seven hours of sleep per night.
Sleep deprivation can lead to a range of brain fog-like symptoms such as issues with short-term memory, attention, processing speed, and alertness, research shows. Addressing sleep problems by improving your sleep hygiene like ditching devices before bed or creating a wind-down routine may help you beat fatigue so you can think more clearly the next day.
Sleep apnea , when you experience pauses in breathing during sleep, is another concern and can create disruptions that affect sleep quality, per the CDC.
A hallmark sign of sleep apnea is appearing to get enough sleep but still feeling excessively sleepy during the day. According to Wilhour, health concerns that can contribute to brain fog include chronic fatigue syndrome, anemia , depression, diabetes, mild cognitive impairment and dementia , and autoimmune conditions, among others.
Lagging focus, lacking understanding, trouble finding words, and poor concentration are all symptoms of brain fog in multiple sclerosis, and a brain-fog feeling can sometimes be the first symptom of the disease, per to the National Multiple Sclerosis Society.
Brain fog is also frequently found in hypothyroidism an underactive thyroid , for which 80 percent of people with the disease report fatigue, sleepiness, and frequent forgetfulness, according to research. While these are just a few examples, proper treatment or management of these underlying conditions may help relieve the cognitive symptoms of brain fog.
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Medically Reviewed. Justin Laube, MD. Next up video playing in 10 seconds. Among other symptoms, brain fog may include the following, she says: Difficulty concentrating Trouble finding the right words A feeling of disorientation Some memory impairment This type of cognitive sluggishness can exist for a range of reasons, including stress, poor sleep, nutrition, and more.
Take a Break, Especially After Getting Sick If you zip from task to task throughout the day, you may not be giving your brain the break it needs to function well. Get Moving, Often The National Heart, Lung, and Blood Institute recommends minutes of moderate-intensity aerobic activity per week, for adults, to keep not only the heart in good shape but the brain, too.
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Talent Management. Problem Solving. Decision Making. Environment Your personal work environment plays a large role in your ability to concentrate.
Here are some ideas for improving your physical environment: Make sure you're comfortable — Start by ensuring that your chair and desk are at the right height for you to work comfortably. If your chair is too high or your desk is too low, you'll be uncomfortable, and you'll be tempted to use this as an excuse to get up and walk away.
Put up pictures — Viewing a natural scene or watching wildlife can help improve concentration. If you're able to put up pictures in your workspace, then choose landscapes or natural images that you enjoy.
This can help your concentration, especially if you can see the pictures from your desk. Drown out the noise — Listening to music can help, especially if it's instrumental music. Some people even use "white noise" apps — these produce a calming sound like ocean waves or falling rain.
This steady background noise can drown out other noise, helping you focus better and ignore distractions. Shut out distractions — if you work from home, it can be particularly difficult to get "into the flow.
Where possible, try to establish a defined workspace, ideally with a door to shut out those household distractions. Nutrition Follow some simple nutritional tips: Drink water — Many of us don't think about drinking water while we're working, yet dehydration can make us feel tired, irritable, slow, or even sick.
When our brains don't have enough fluid, they can't operate at peak performance. Staying hydrated is an easy way to help improve your concentration during the day. Eat breakfast — Start your day with a healthy breakfast. It's much harder to concentrate when you're hungry, so eat a well-rounded meal before you start work.
You can also help your concentration throughout the day by keeping healthy snacks at your desk. Almonds, wholegrain crackers, fresh fruit, and vegetables are good choices. Get up and move around — If you're like many people, you probably don't move around enough.
And if you work from home, it can be even easier to forget to stretch your legs! Research has shown that regular walking can help increase your focus during the day. Mindset Constant distractions, and the low productivity that's associated with these distractions, have become so commonplace in today's workplace that doctors have even given it a name: Attention Deficit Trait, or ADT.
Follow some of these guidelines to help focus your mind: Set aside time to deal with worries — Many of us have trouble concentrating during the day because we're constantly worrying about other things. It could be a looming deadline for a project, a new colleague who's causing problems, or just the amount of work on your plate.
If you find yourself distracted by worries, note them down so that you don't need to hold them in your mind. Then schedule time to deal with these issues. Focus on one task at a time — It can be much harder to focus if you take minibreaks 15—30 seconds to answer emails, send text messages, or take quick phone calls.
Some researchers believe that it can take up to 15 minutes for us to regain complete focus after a distraction. Close your email inbox and chat program — Let your inbox do its job. If possible, set your online status to "Do Not Disturb" and let your colleagues know that you need to focus.
If your organization operates an open-door policy in the office then try working from home to avoid workplace distractions. Switch between high- and low-attention tasks — This can give your brain a rest after heavy concentration. For instance, if you spend two hours working on your department's budget, you'll probably feel tired afterward.
You can recharge your energy by working on a low-attention task, like filing, for 15 minutes before going back to your budget.
Kendra Cherry, MS, cocus a bettdr rehabilitation mdntal, psychology educator, beyter author of the "Everything Psychology Book. Fkr Goldman, Body composition and aging gracefully FTOS, menral a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, TTechniques Body composition and aging gracefully behavior change. Staying on task can Techniquss difficult, but Beta-alanine for muscle building can be particularly challenging when you are surrounded by constant distractions. In today's always-connected world, diversions are nothing more than a click away, which makes it that much more difficult to figure out how to focus. Even during quiet moments, distraction is literally at your fingertips as you find yourself checking your social media notifications or the latest news updates. But being mentally focused is essential for success. The ability to concentrate on something in your environment and direct mental effort toward it is critical for learning new things, achieving goalsand performing well across a wide variety of situations.
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