PERSONAL SPECIAL .....HOW TO STAY FOCUSED

HOW TO STAY FOCUSED





Chugging espressos to stay alert and attentive is counterproductive.

We list what really works

In terms of our ability to hold a thought, human beings fare slightly worse than goldfish. Researchers from Microsoft estimate that the average attention span for human beings has fallen from 12 seconds in 2000 to eight seconds in 2017 (goldfish have an attention span of nine seconds). Not surprisingly, this recent decline corresponds with the mobile revolution. The Microsoft study suggests that the more time people spend on their mobile phones, the more their ability to focus is diminished.

This, experts believe, is only one part of the problem. Psychologist and performance coach Dr Kanan Khatau Chikhal explains, “We live in a world where distractions are more common than productivity enablers. Whether in terms of professional or familial obligations, social commitments, or even our need for minute-by-minute updates on what the world around us is doing or talking about (a compulsion which is enabled by social media), our lives are rife with distractions. Besides, others' demands supersede our own priorities, and this makes it harder for us to pay attention to what we're doing or thinking about.“ Noopur Kanchan, Founder of iLEAP Academy which offers after-school learning enrichment programmes, adds, “People today spend the majority of their time either waiting for something to happen or planning for something else. It doesn't help that our days are packed to the brim with multiple things happening at the same time.This leads to an inability to assimilate information in totality, and causes physical and mental exhaustion.“

An inability to focus impairs productivity, can cause you to become stressed, and also makes learning longer and more tedious. It can also prove to be a major hurdle in today's intensely-competitive world.

The focus blueprint

A clearer understanding of how your brain is wired to pay attention is vital if you hope to enhance your ability to focus, Kanchan explains. “The brain works in a cycle of 90 minutes and takes about 40 minutes to reach its peak focus capacity. For most people, getting to the 40-minute mark is tough. In around 20 minutes, most minds begin to wander.“ Ideally, says Kanchan, one ought to work towards arriving at what she calls the `flow' state. “Flow, or `the zone', is a mental state in which a person performing an activity is fully immersed in it. A person in flow is enjoying the activity to the extent that she loses all sense of space and time.“ To optimise your ability to arrive at and stay in this state, experts recommend the following:

Create your roadmap

Executive Coach and HR Consultant Heather Gupta, says, “With so many things vying for your attention, it is important to learn to prioritise, in order to make sense of the chaos. If you are juggling work and family commitments, or are working in a fast-paced start-up environment, it is important to take a step back and take stock of your priorities.“ Of course, this can be hard to do, Gupta admits, with workdays growing longer and expectations higher.

Gupta recommends taking some time out from your workday schedule at the beginning of the week to plan your schedule. “You could get to work early on a Monday or take some time off alone at lunch to plan and prioritise. It is also important to learn the difference between tasks that are `urgent' and those that are `important'“, she adds, referring to author Stephen Covey's Time Management Matrix. The matrix sorts tasks into four sets or quadrants -the first contains tasks and responsibilities that need immediate attention; the second lists those that are important for long-term development and do not necessarily require immediate action; the third comprises tasks that are urgent, but not important; the fourth consists of tasks and responsibilities that do not yield any value. The third and fourth quadrants are distractions and should be either delegated or avoided. Gupta adds, “People who are unorganised tend to not be focused. Leaving things for the last minute can lead to mental mayhem.“

To focus on goals, see yourself achieving them

“Break up large goals into smaller ones that are easier to achieve. This will allow you to enjoy a feeling of accomplishment as you work towards your larger goal,“ advises victory coach Farzana Suri, she says.

Dr Chikhal adds, “Putting up your goals where you can see them improves your chances of success by 65-70 percent. It is important to visually display what you want to achieve, either in words or with the help of pictures. For instance, if your goal is to get fit, create an inspiration board that reflects the rewards you see yourself enjoying when you have achieved the goal. This could include clothes you'd like to wear, activities you'd like to do, or even other peoples' perception of yourself.“

Targets keep you on track

“New writers often have a hard time with discipline issues, and this can keep them from focusing on writing,“ says author Rochelle Potkar.“Writing requires an altered state of consciousness and writers will need to determine what helps them transition into that state. Many writers like me prefer a silent, distractionproof atmosphere. You need to find a time of the day and a location that works well for you, and guard it fiercely.“ Potkar also recommends putting cell phones in the airplane mode and staying off social media.

Potkar's recommendations for aspiring writers also apply to those who wish to focus on other aspects of their lives. “People must also learn to say `no',“ adds Suri. “Saying no to things that complicate our schedules, allows us to say `yes' to the things that we want to focus on.“

Keep your body energised

“The human brain is made of around 85 percent water. If your body is not hydrated well, it will respond with headaches, poor concentration and reduced short-term memory. Your ability to perform arithmetic and your psychomotor skills will be compromised. This is because dehydration reduces the level of energy production in the brain,“ says Dr Chikhal. It is also important to give your brain enough time to recoup after short bursts of activity. “After every 90 minutes, take a break, get up and walk around.“

Kanchan adds, “To recharge your mind, give it short breaks.Consciously design certain days to be calmer on. This gives your brain some time off from being constantly anxious about new activities.“ She also advises eating healthier, more nutritious food (free of preservatives and added colour), and limiting the amount of sugar you consume.

Root yourself in the present

Suri recommends proven techniques:

Box breathing is a simple and highly effective technique to enhance concentration. It involves breathing in through your nose for four counts, holding the breath for four counts, exhaling through your mouth for four counts and holding the breath again for four counts.

The 5,4,3,2,1 method calms the nervous system. Think of five things you see around you; four things you can touch around you; three things (not your own thoughts) you hear; two things you can smell and one thing you can taste.

Walking meditation improves mindfulness. While walking, think about lifting each foot, moving the foot forward, placing it heel-first on the floor and shifting the weight of your body as the back heel lifts. Also pay attention to the breath. If your mind wanders, focus on your sensations, until you bring it back to the present.

Anindita Paul @MumbaiMirror