Focus Can Be Taught
Concentration is key to completing tasks and our environment may make it difficult to focus. The very tools we need to get the job done, like our computers and phones, are also the source of many distractions including social media, internet browsing, and games. Also, our ever growing “To Do” list is a source of stress, stealing our attention, and making it nearly impossible to devote the proper amount of attentiveness to any one task. So, is it possible to better our ability to concentrate and how do we overcome the temptation to fall down the rabbit hole of distraction?
The good news is we can improve our focus with a bit of work. Research proves concentration is not a fixed skill. Setting the intention to become more mindful of the task at hand is a crucial step towards increasing your ability to filter distractions. Don’t throw in the towel if you don’t see results immediately. This is a skill which takes time to mature.
To help fast track your journey towards greater focus, below are 3 proven techniques to bring your attentiveness to the next level.
Clear Your Desk
A messy desk is not a sign of genius at work. The “mad scientist” look is not the hallmark of a high achiever.
A clean environment removes the distraction of visual excess. Something as simple as seeing paperwork you need to complete on your desk while you are working on a different assignment is enough to make you start thinking of how & when you will start tackling the paperwork. This does not serve you. Place the paperwork out of sight until it’s time to address it.
In addition to clearing your desk, think of the type of environment in which you feel most comfortable. Do you enjoy quiet? Do you thrive in high energy zones with lots of hustle and bustle? Creating your optimal environment in your immediate work space will help improve your concentration. For example, I love to work in a tranquil space. I set up my home office to appeal to all of my senses. I listen to ocean waves nature sounds, use a lavender diffuser, have a squishy stress ball handy, keep my desk clear, and sip vanilla tea while working. Ahhhhh, I am focused and productive.
Eat Breakfast
Research shows people who eat breakfast have better focus during the morning. Sounds like the perfect excuse to enjoy a smoothie bowl before work!
The quality of the meal is in direct relation to the quality of your concentration. Thinking about just grabbing a coffee or an energy drink? Neither has a positive effect with keeping you on task. Both choices are equal with skipping breakfast all together. Here are some foods which can boost your productivity levels all morning long:
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Almonds
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Blueberries
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Oatmeal
If you have no time to make breakfast in the morning, try these overnight oats recipes including all three brain boosting ingredients. A healthy breakfast provides so many benefits including improved physical health and reduced feelings of tiredness. Consider breakfast one of the best, most delicious self-care rituals.
Self Regulating Practices
The basic definition of a self regulating practice is controlling one’s behavior, emotions, and thoughts in the pursuit of long-term goals. In other words, you need to be in tune with where you are now, where you want to be, and take gradual action to achieve your end goal.
An example of this is a personal yoga practice. To become proficient at yoga movements, you need to know how flexible and agile you are now, you need to understand what the pose is supposed to look and feel like, and you need to work through progressive modifications of the pose until you can attain the most advanced level easily.
This system can be applied to increasing your focus at any point during the day. Here’s a super simple way to incorporate a self regulating practice to improve concentration:
The “Be Here Now” Mantra
As your working, you may notice your mind starts wandering. When this happens, take a deep breath, close your eyes, and tell yourself calmly to “be here now!” This small interruption brings you back to a neutral place, then you can make an intentional decision on how to focus your attention. (Schuette, 1989)
Another easy self-regulating technique is the “Worry List”. I LOVE this quick way of unburdening on a particularly stressful day:
The “Worry List” Method
When you are giving it your all to pay attention to your work, but you can’t stop feeling the nagging stress of all the other things on your mind, take a moment to write down (with pen and paper) everything you are worrying about. Now, you have a full list you can deal with at a later time and you won’t forget any of them. This method is great for things you’ll need to accomplish as well as emotional worries. Let’s say you are worried you will forget to pack your snorkel gear for your long weekend vacation, add it to the list as a “to do”. You’ll enjoy the feeling of checking it off when you return home after work. On the other hand, you could have anxiety about the presentation you are working on because you are uncomfortable about speaking in front of your co-workers. Write down why you are uncomfortable, acknowledge it, and separate it from the task of creating the presentation. Recognizing the worry about public speaking and finding a way to make the experience more comfortable after completing the assembly of the materials to be presented allows you to remain clear headed while creating the slides and handouts. Putting aside your worries allows you to recognize them, detach from the feelings, and address them later while remaining attentive to the current task.
The Ultimate Benefits
Improving your ability to focus brings lots of rewards, especially the ability to do more, better and in less time. Increasing your attention span gives you back time and energy, two resources we are constantly hoping to conserve and expand. Plus, being mindful of your immediate activity reduces stress and fatigue. Finding your focus is a skill with big payoffs and worth the investment to improve.
Looking for more practical ways to up your game? Grab our impactful, FREE worksheet 5 Ways To Stop Procrastinating.
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