Below, various experts on attention and focus share their favorite tips for finding focus in our distraction-laden day and age. Create gadget-free zones , Hohlbaum recommended. And this can be detrimental to our attention spans and our relationships! Hohlbaum suggested establishing areas like your living room or your kitchen table as gadget-free zones. Get outside. If your mind is meandering, according to Lucy Jo Palladino , Ph.
Like Hohlbaum said, many of us spend a lot of time in unnatural settings, such as office cubicles. Exercise in general helps to sustain focus, Palladino said. Another great way to sustain focus? Get enough sleep , she said.
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Assess your stimulation levels throughout the day. Too low stimulation means a task is boring. Too high stimulation signifies stress or anxiety. The goal is to make boring tasks more interesting and set limits on stressful or potentially addictive activities, she said. Paying attention helps you prevent extremes. After that, stimulation degrades attention, and your concentration goes downhill.
The Power of Slow: 101 Ways to Save Time in Our 24/7 World
Adjust your stimulation levels. So think of ways you can psych yourself up, and make a list of options.
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Examples include playing upbeat music, opening a window or varying tasks, she said. Make a list of soothing strategies, such as playing relaxing music, breathing deeply or sipping herbal tea, Palladino said. Use motivating self-talk. Keep two to-do lists. This to-do list can be as long as you like, but keep it out of sight, she added.
Mind your multitasking. Keep reminders around. Similarly, you can use reminders to keep your eye on the prize, Palladino said. Perform a self scan daily.
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It involves asking yourself a series of questions to train your brain to focus. First, go through these questions daily.
Once this becomes somewhat automatic, decrease to two to three times a week. Focus on relevant cues. According to Brian Bruya , associate professor of philosophy at Eastern Michigan University and editor of Effortless Attention: A New Perspective in the Cognitive Science of Attention and Action , finding focus features two critical steps and sub-steps:. Collection is the ability to focus. Limit distractions. Shedding means discarding distractions, Bruya said.
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104: Learning to Slow Down in a Fast Paced World w/ Christine Hohlbaum
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