How to increase your focus – LIFE AS A HUMAN

Checking your email, keeping up with your social network’s updates, going from channel to channel on television, all of which while trying to have a conversation on the phone, or to cook diner, or to finish the article you are writing… In the fast-paced, multitasking world we live in, it is easy to lose focus. Loss of concentration can lead to lesser performances, confusion and frustration. Here are a few practical tips to help increase your focus.

Daily Exercises

Count to 100 once a day. Pick a moment every day to focus on counting to 100. Really try and keep you mind focused on the numbers until you are done. You’ll be surprised at how hard it is! After a while, you can try and make it more challenging: counting backwards, counting only the even numbers, then the odd numbers, etc.

Focus on an object for five minutes. Bring all your attention to one object. It can be anything: your coffee mug, a poster on the wall, a plant, etc. For five minutes, try and think only about this object, let it fill your mind completely.

Always work “a few more minutes”. When you notice that your focus is decreasing, that you are getting tired, push yourself just a little more. Force yourself to do 3 to 5 minutes of extra effort. Quickly, you’ll realize that you stay focused longer in all your tasks.

Keep a “distractions journal”. A distraction journal is very effective and easy to do. Get a new notebook that you will use for this sole purpose. Write down the day’s date and put it next to your work station. Every time you notice you are distracted from your work, draw an “X” in your distractions journal. Do that every time you notice that you are distracted, and repeat the exercise every day. Doing this will help you become conscious of your distractions. Becoming more focused will turn into a challenge and, soon, you’ll notice that the number of “X’s” is decreasing everyday.

Memory and Focus Go Together

People experiencing lack of focus often struggle with their memory as well. It is normal: focus and memory go hand in hand, and one greatly helps the other. So if you want to increase your focus, you might as well try and increase your memory too. Here are a few simple exercises:

Memorize phone numbers. Nowadays, it is so easy to enter phone numbers in our cell phones instead of memorizing them, and to hit the automatic dial button every time we need to call someone. Lose this bad habit! Start by memorizing the phone numbers of your closest friends, then memorize a few more, then a few more, then a few more…

Do not “Google” everything. What is the name of this actor, again? In what movie did he play before, I can’t remember? Were Chevy’s the first automatic cars or not? Admit it: Every time you are trying to remember something and have it on the tip of your tongue, you go to Wikipedia, Google, IMDB or other websites and find the answer in seconds. We all do it. Unfortunately, it is pretty bad for the memory. The next time it happens to you, try and find the answer by yourself, rack your brains, take some time to make your memory work. Still can’t find the answer? Get a dictionary, an encyclopedia, anything that will make you work a little harder to find the answer.

Memorize your shopping list. Write down your shopping list and memorize it. You can keep a copy in your pocket, but while shopping, try not to consult the list until you are done.

Improve Your Focus…. But Take It Easy

It is important to improve focus, but do not be too hard on yourself. Know that it is normal for the brain to lack dynamism after long periods of work. Six hours a day of intellectual work is enough for the brain – beyond that, lack of focus is normal, and trying to fight it might just result in mental fatigue. Also, for full brain efficiency, allow yourself frequent breaks during your day of work. For instance, try to work for 45-50 minutes straight, then take a 5-10 minute break and so on.

Finally, do not overdo the focus improving techniques listed above. It is more efficient to do a little exercise for two minutes now and then than to do it for hours once a week!

Photo Credit

Image from The Microsoft Office Clipart Collection

Guest Author Bio

Mireille Mayrand-Fiset

Mireille is a travel, music and theater enthusiast. She writes for the stage and television and is also a freelance blogger.