While your brain is not exactly composed of
muscle tissue, you could think of the mind as a muscle and through active training,
you can strengthen its functionality, specifically when it comes to focus and
concentration. The exercises, tricks, and lifestyle alterations listed below
are great methods by which you can improve your concentration and focus and a
daily and long-term bases.
No, it’s not only for hipsters and Buddhists,
meditation is something that everyone can take part in and for good reason too.
Mindful meditation has been shown repeatedly to strengthen mental capacities
and increase your attention span.
One study showed that 140 participants saw a
significant increase in their attention span after just eight weeks of mindful
meditation training. What’s more, you don’t have to devote a lifetime to this
activity to see its benefits, after just four days of 10 to 20 minute
meditation throughout the day you can improve your concentration to a great
Mindfulness is something you can also practice
throughout the day to help with not getting distracted. For instance, when you’re
eating you can make it an active experience versus a passive activity, such as
eating while watching television.
Concentrate on your chewing and experience all
the flavors and textures. This sort of conscious thinking will lead it being
less likely that you get easily distracted. Think in the now and be present
when you feel yourself becoming occupied with other tasks.
2. Make a List
Everyone’s probably hear this one already, but
it works, seriously. Increasing your ability to focus can be significantly
influenced by something as simple as making a list of the things you have to
do. Director of the Cognitive Behavioral Therapy Training Program at Montefiore
Medical Center and Albert Einstein College of Medicine in New York City, Simon
Rego, PsyD suggests composing a list prioritizing the important tasks first
then creating a serape less urgent list.
Creating a list will not only prioritize your
activities and deadlines but will prevent you from multitasking. Research time
and time again has proven that despite our beliefs most people cannot
We are only able to tackle one issue at a time and
trying to do multiple things at once will only decrease the value of work for
each task and lead to you being easily distracted. Stay focused and concentrate
on the first thing on your list.
3. Wiggle Your Feet
Ok this one sounds weird but it works and it’s
one of the things Olivia Fox Cabane, author of The Charisma Myth suggests
doing. Cabane suggests that we can often tune out during a conversation or
become completely distracted during something important.
We look for some kind of instant gratification
and distraction like a new email or text. Cabane suggests that to avoid such
instances take a moment and mindfully concentrate on your toes, wiggling them
around. When you’re done, you will be able to handle some of your tasks with
4. Limit Distractions
It’s not just the emails and texts that can be
the cause for your inability to focus, other small distraction limit attention
span, so it’s important to seclude yourself form these diversions.
Our inability to disconnect from easily
available tools like the internet, computers, and smart phones can be the main
cause of our lacking attention capacities. Author Mel Robbins suggests leaving
the phone out of the room and when you feel yourself getting distracted or
unable to concentrate and start something just count to five and launch right
into whatever it is your doing.
It’s that simple. Close the computer, leave the
phone somewhere else, meditate in the morning, wiggle those toes, and get to