Outstanding figures of culture, science and art could not have achieved such success if they had not been able to concentrate on their work. However, the ability to concentrate is also necessary for ordinary people – office workers, freelancers, students, and even elementary school children. Let’s take a look at how to improve your concentration. The same advice applies to minor tasks. Don’t start playing a new game on a TonyBet login website without finishing the previous one.
Avoid Multitasking
Many people try to concentrate on completing a task on the computer while simultaneously talking to a client on the phone and listening to colleagues. As a result, all three tasks aren’t completed: the brain doesn’t have time to absorb and process so much information at the same time. It gets used to constantly switching from one thing to another, which gradually worsens concentration in general. Finish one thing and only then move on to the next task.
Build Resilience to Distractions
At any moment, there may be some event that distracts you. Even if you forget about your current work for a moment, focus on it again. Run all distractions past your mind.
The same applies to life’s turmoil. If you are constantly thinking about problems, you will not be able to properly focus on the task. In this case, the method of visualization will help: imagine that all problems are a high mountain, then reduce it to the size of a stone. Another option is to visualize the problem figuratively (for example, as a black spot), reduce it and symbolically cast it aside. This way you can do the work in peace.
Pause From Time to Time
Concentrating on one thing for a long time is difficult. Productivity increases if you take regular breaks, giving your brain a chance to rest. After 2-3 hours of work distract yourself for 15 minutes: go outside, have a snack, talk with colleagues on distracting topics. In this way, the brain will be able to process information better, and the degree of concentration will be the greatest.
Work According to a Plan
Before you start working, make a detailed plan of action. It will keep you organized and save you a lot of time, as you won’t be distracted by surfing the Internet, texting and checking your email.
Planning will avoid a huge amount of workload, which leads to overwork due to constant stress. It helps in increasing your focus on your current projects.
Set Goals for Yourself
Goals make it easier to complete a task – your attention is no longer distracted by trivial matters. Before completing a task, set a goal and determine the amount of time you have for it. The goal can be short-term or long-term.
Extra Exercises
Meditation
Meditation improves your ability to concentrate. If you meditate for 10-15 minutes every day, you will notice in a couple of weeks that it’s much easier to focus at the right moment.
Reading
An effective way to learn to concentrate, as well as to express your thoughts simply and clearly is to read a short story and then retell it. Read a short story in the newspaper and try to summarize its essence.
Further complicate the task: read a book for 15-20 minutes, and then write down on paper what you have memorized from it. At first, many small details will fall out of your memory, but later you will be able to easily retell in detail everything you read. Detailed retellings are a sign that you have excellent concentration.
Another variation of this exercise is to read a short sentence and recite it from memory word for word. Over time, add another sentence, then a third. This trains memorization as well.
Focusing on Sleep
A recommendation for those who often have trouble sleeping. This method will help increase concentration and get rid of insomnia. Sit in a chair, put a glass of water in front of you. Think about how calm he is and imagine that his calmness is transferred to you. Soon you will notice how relaxed you are and you will have the urge to fall asleep.
You can also visualize yourself as an inanimate object – for example, a branch from a tree lying quietly in a peaceful forest.
Focusing on the Processes Within the Body
Lie down and relax. Concentrate on the beating of your heart, imagining how it is used to carry blood to all your organs – to your fingertips.
Focusing on Smells
While walking, concentrate on smells – for example, the scent of flowers as you pass a flowerbed. Then choose a particular smell and try to focus your attention solely on it, setting aside extraneous thoughts and feelings.
Controlling Your Desires and Emotions
Our emotions and desires, especially momentary ones, are almost uncontrollable. But if you learn to control them, your ability to concentrate will be greatly enhanced.
When you are constantly nervous when hearing unpleasant news or having serious conversations, control yourself and forbid yourself to feel anxiety and surprise. This kind of self-control will help you in all areas of life – not just work. If, for example, you are a healthy eater and suddenly you want to indulge in junk food, don’t let it get the better of you – take control of it.