How to improve attention and learn to concentrate

Many of us in the modern world feel like the hero of a famous poem - a person scattered from Basseinaya Street. Researchers say our ability to concentrate gets worse and worse every day. We will tell you how to fix the situation.

If you have dozens of parallel processes running in your head, then you are unlikely to be able to concentrate on the current task. First you need to unload our brain. This will allow him not to be distracted by extraneous thoughts. Write down all your ideas and anything that worries you on a separate piece of paper.

Source

Next to each task, write the name of a person who could help you in solving this problem (making a plan is also help). Write down the date when you will meet with this person to discuss a specific matter.

If you are worried about things that are not in your zone of control, then, of course, you will have to let go. Remember, typically 98% of what we fear never happens.

Everything that you can measure, everything you can control. Any positive change starts with measurement. For example, nutritionists advise keeping a food diary, and then calculating the amount of proteins, fats and carbohydrates.

From the point of view of concentration, you need to keep track of the most useless things that a person can do. And this is recognized as two things: watching TV programs and mindless Internet surfing.

Start writing down when and how much time you spend doing these activities and you will be surprised. First, you will understand how much of your time is wasted. Secondly, you will need to ask yourself questions: When do I go online or watch TV most often? Why? How can I shorten this time? "

The easiest way to cut down on the time you spend doing the aforementioned things is to have a special list at hand. It should consist of small tasks that we can't get our hands on.

Source

Indeed, most often we take out our smartphone or lay down on the couch in front of the TV, because we are bored and we do not know what to do. Having a list at your fingertips can help you focus on useful things.

How often do you get distracted from your business and say “Yes” to your colleague who asked you to help, for example, with a report? At the same time, we forget that “Yes”, said to another, is very often “No”, said to oneself.

When we do something not out of love and not having a desire to do it, but simply because we are afraid of offending a person, our self-esteem goes down and we subconsciously lose our respect for ourselves.

One of the most wonderful ways to build mindfulness is through meditation. Don't limit yourself to traditional meditation concepts. Many people think that during meditation you need to sit in the lotus position, completely turn off your thoughts and repeat some magic incantations to yourself. Everything is much simpler.

You can simply sit on the couch, close your eyes and focus on your breathing. Inhale and exhale. Inhale and exhale. Let thoughts flow as they please. Your business is just to listen to the breath.

Source

Even if you do this meditation exercise for five minutes a day, after a couple of weeks you will feel your mindfulness improve.

In order to feel safe, our brains need a clear structure. He must know what is where, why and when. Create a paper or electronic diary, write down your ideas and thoughts, organize your to-do lists.

You will see how you become more focused. By the way, the very first thing to do is clean up your workplace or your room. When there is order around, it is easier for our brain to concentrate.

---