7 Exercises That Can Improve
Your Focus
Try using these seven exercises to gradually increase your ability
to focus, in almost any situation.
Focus is a skill necessary for almost
anything important in life, from finishing that term paper, to listening to
your boss's instructions, to organizing your schedule for the day.
Unfortunately, for many of us, focus is in short supply. It could be a natural
difficulty zeroing in on the task at hand. It could be a susceptibility to
distractions like listicles or social media interactions. It could even take
the form of being so overwhelmed with work that you can't focus on any one
thing for a designated period of time.
Focus is difficult to master, and it may feel
like it's completely out of your control, but like any skill or ability, it can
be developed over time. Try using these seven exercises to gradually increase
your ability to focus, in almost any situation:
1.
Find less distracting environments.
This may seem like an obvious suggestion, but have you
really tried it? Spend a day evaluating
your focus as it grows and wanes throughout your
routine. When does it seem to spike? When does it fall off? Identify the root
causes for your distraction. Are you especially tired and reluctant to get
going? Are you full from lunch and unable to regain your momentum? Are you too
tempted by the social media notifications on your phone? Try getting more
sleep, eating lighter and taking shorter lunch breaks, and turning off those
notifications. You may also find certain times of day or certain physical
locations less distracting than others--seek them out!
2.
Meditate.
The
benefits of meditation are well-documented. As a practice, it's all about
allowing your mind to return to a natural state--free from distraction, rogue
thoughts, and general clutter. Finding that "mindfulness" state is
difficult, so it might take you a few times to get it right--every time a
thought, image, or sound enters your mind, visualize yourself releasing it and
keep your mind as blank as possible. Doing this regularly will increase your
ability to relieve yourself of distractions, and maintain a clear head in
stressful situations.
3.
Exercise.
Multiple
scientific studies have demonstrated a correlation
between physical exercise and concentration ability (measured in the form of an academic test
performance). Slipping in a morning jog or a quick workout during lunch can
boost your focus for a few hours--but the benefits don't stop there. Exercising
on a regular basis gives your mind a chance to decompress, and relieves the
mental and physical stress you accumulate throughout the day. It also keeps you
healthier in general, keeping your mind and body in better shape and giving you
clearer focus for your daily activities.
4.
Make lists.
Creating
lists can help
you focus in several different ways.
First, they can help you stay focused on your most important tasks. For
example, at the start of your day, you can list out your most important
priorities, and focus on those until they're complete. You can also use lists
to categorize and procrastinate your distractions. For example, let's say
you're working on a report and you get the urge to look up some information on
a potential purchase. Instead of getting distracted for several minutes, take a
few seconds to write that distraction down, and follow up on it only when
you've completed your task.
5.
Memorize things.
Practicing regular memorization carries
a number of benefits, including improved ability to focus.
Memorizing passages, poems, and quotes helps you build a better vocabulary and
speak in more deliberate, articulate ways, so start memorizing one new thing
each day--or each week if you prefer to start slow. Take an hour (or less if
you're exceptionally skilled) to memorize the passage, and recall it for several
days after your initial memorization to make sure it sticks.
6.
Break things down into smaller components.
When your goals appear too big or too intimidating,
it's difficult
to focus on their completion.
Developing the habit of breaking down big things into smaller pieces gives you
more reasonably-sized chunks to focus on, and helps you direct your focus to
what matters most. For example, instead of focusing on "completing your
social media marketing audit," you can break down your audit by platform,
and then each platform by task. It's much easier to focus on a five-minute task
than it is focus on something gargantuan and impenetrable.
7.
Set sprints for yourself.
One of the best ways to increase focus isn't to
eliminate distractions, but rather quarantine them. You can do this by
establishing sprints and rests for yourself, much in the same way you could
alternate sprinting and walking on a track instead of a constant jog. For
example, you could set 45 minutes to work on a specific task, followed by a 15
minute break (the exact breakdown is up to you--everyone will have different
preferences and natural tendencies). Because you know a break is coming, you'll
be less tempted by incoming distractions.
Don't expect your ability to focus to turn
around overnight. Only after practicing consistently will you start to see
improvements, and even those will be gradual when you're first starting out.
Instead of trying to find an action-reaction relationship between these
exercises and measurable results, focus on making these exercises habits in
your normal routine.
BY SAMUEL EDWARDS
http://www.inc.com/samuel-edwards/7-exercises-that-can-improve-your-focus.html?cid=em01014week08a
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