How to Improve your Focus
Do you find it tough to stay focused, or to get your kids to stay focused? It’s hard for us all to maintain our attention, especially when there are plenty of distractions around. Our phones are going off with notifications, our kids are vying for our attention, and our worries are pulling us from the present moment. How can we stay on task when there are so many things fighting for our attention? The key is to concentrate on just one thing: the task at hand that’s right in front of you. Mindfulness techniques can help you do just that! Mindfulness is all about being present in the moment. If you can be present, you can focus more easily. Here are some ways that mindfulness can help you avoid distractions and actually get things done…
Use your five senses to concentrate –
Your senses can ground you in the present moment. They help you notice the details of your environment, bringing you into your current experience. When you feel caught up in your thoughts and unable to concentrate, tap into your senses. Feel the ground beneath your feet. Smell the fragrance of a warm dinner meal or a freshly-baked batch of cookies. Listen to the wind blowing, or your favorite song playing on the radio. Taste a piece of chocolate in your mouth. Let your senses bring on a heightened state of awareness. That way, you can better concentrate on what you need to do in this moment.
Be mindful of your thoughts –
When we’re overwhelmed, our minds our racing. It’s nearly impossible to get things done when our thoughts lead us in so many different directions. When you feel this way, take a mental note of what’s going through your head. What thoughts are helpful and which are harmful? Guide yourself to the helpful ones. Naturally, your mind won’t always be on-task. It will wander from thoughts about the task itself, to the weather outside, to the groceries you have to get, to the party that you can’t wait for this weekend. Notice how your mind jumps between thoughts about the present and thoughts about the past or future. Then, challenge yourself to focus your thoughts on the “here and now.” See if you can train your mind to avoid drifting, distracting thoughts. No one will ever be perfect at this. The goal is to be as engaged in the moment as possible.
Pay attention to your feelings –
We feel a variety of emotions and feelings every day, depending on what we do and our mindset at any given time. Don’t label your emotions or judge how you feel in the moment. Simply observe and experience your feelings. It’s okay to feel frustrated or upset sometimes; you shouldn’t try to get rid of those emotions or stuff them away. Instead, notice where you feel your emotions in your body. You may feel frustration in your hands, or guilt in your stomach. Let the feelings come and go. No emotion is permanent! By being aware of how you feel, you can mindfully decide on a response to the current situation and gently guide yourself to a more balanced, focused state.
Like any skill, cultivating mindfulness and improving your focus will take time. You won’t be able to change your attention skills overnight. However, you can build skill every day by putting these tips to practice. It all starts with focusing your attention on the present. Be mindful of your surroundings, your thoughts, and your feelings. Be gentle with yourself. With daily mindfulness practice, you may feel more at ease in life and in greater control of your focus.
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