Self-Discipline Archives – Theodore Henderson

How To Improve Your Mental Focus and Concentration in 4 Easy Steps By Professor Theodore Henderson - Everyone has lived it. Your to-do list is 10 miles long. You sit down to start work, but your brain simply does not want to switch on. The more you attempt to force it, the more your attention drifts elsewhere. We will cover in this post how to improve your mental focus and concentration in 4 steps to maximize success in your chosen area. For some of us, this is simply an every once in a while type issue. For many others, it can be an all-day, daily struggle. Our current world is full of interruptions. Even if you love what you do, there is constantly something more interesting you could be engaged with during your day. You reside in a world where the next notification is simply a moment or so away. All of your devices are constantly pleading for your attention with a ping, ring, or a ding. [the_ad id="10634"] So how do you cut through the digital mess, overlook the flashing lights, and make your brain get to work? The ability to improve your mental focus is as basic as "practice makes perfect." By developing a clear strategy and developing healthy routines, even the most distractible mind can cut through the fog and be efficient. As entrepreneurs, business owners, and professionals you may have specialized needs in this area so see the previous post 10 Step Personal Development for Business Owners and Entrepreneurs for more on this topic. How To Improve Your Mental Focus In 4 Steps 1. Create and Clarify Clear Goals The first step to improve your mental focus and concentration is to determine what you're required to focus on. The road to improve your mental focus is lit by clarity and clear goals. When you do not have a plainly specified goal, your mind will wander. Provide your attention span with something specific to use as an anchor. Sounds basic, yes? In some cases defining your goals is simple. Report #1 is due by 2 pm, which is the early morning's only goal as you must start it to complete on time. However, when you don't have a tough deadline for each item on your super-long list, specifying your goals can get complicated. *** Thinking of how best to do your Online Business & Marketing? See our Recommended Business Tools section for suggested ideas. *** Determine a methodology, such as what we advise in this post, that you can use every day to help keep that to-do list organized. First, determine your priorities. Make a note of your business priorities. Whether it's handwritten or digital, the important thing is seeing whatever is laid out in front of you. Now that you have your priorities lined up, put them in order of importance. Take on the most immediate ones initially. The concept is to get those tasks that are your highest concerns looked after prior to anything else that can get the chance to distract you. Make sure that everything you put on your to-do list gets separated into little actions. Then set aside small chunks of time to focus just on the specific things on your list. Set a timer if it assists you in remaining on track. Don't overwhelm yourself. That miles-long list of goals for the day isn't helping the matter at all. Long lists don't often get completed. So simply leave some of those less immediate things on the shelf. You can handle them another day when they are more urgent. Overwhelming yourself or not setting sensible expectations can do genuine damage to your focus with time. When you set unreachable goals and then fail to fulfill them over and over, you are training your brain to anticipate failure. Instead of a super long list, limit yourself to only priority issues. Remember that as soon as you get those high priorities done, you can constantly return and set a brand-new list of objectives. [the_ad id="8165"] Eliminate Distractions Getting rid of diversions and attention grabbers is an important part of preparing your mind and improve your mental focus. Interruptions in our modern-day environment are complicated or complex and are a big part of the problem. Whether it's the alerts on your phone or something in your office, it can be impossible to pay attention to the matter at hand. So what might be diverting your attention? To eliminate it, you have to identify what it is. Physical Distractions You can quickly prepare for and plan for physical diversions beforehand. Often it's just a matter of having a constant daily routine. Take the time to prepare for problems and solve them before they can impact your focus. - Appetite Always notice you are hungry when you are attempting to begin? Don't avoid breakfast. See Eat The 15 Foods That Power The Brain for more on this topic. Even if you aren't the type to start your day with a meal, you can plan ahead and keep an easy-to-grab snack in your workspace. Eat prior to your attempt to get your day or work going. - Temperature If you are too cold or too hot, it quickly becomes challenging to keep your brain concentrated on a computer screen. Preferably, you should be able to manage your environment's temperature level and find that "perfect" temperature level before it's time to start. In reality, however, you might not have any control at all. You can and should still plan ahead. Work in a habitually cold office environment? Keep a sweatshirt or light coat nearby to wear when you get a chill. Frequently feel much warmer than your colleagues? Keep a fan in your work area to use when needed. - Sound Noise is another environmental concern you might not always be able to manage. It could be a phone blasting at another desk or frustrating music coming through the shared wall. Some individuals are very quickly sidetracked by any noises, while others can tune everything out at will. If you already understand this is a thing that distracts you, consider putting on a pair of noise-canceling earphones when you need to focus on something. Believe me, they work as I'm wearing mine right now. Digital Distractions Modern life has currently started the reprogramming of our brains to an always-connected state. For many people, digital distractions show themselves to be the top problem. However, you can and must plan for these distractions to improve your mental focus and all areas of your life. - Phones Put your phone on "do not disturb" or turn the ringer off totally. Put your phone away, out of sight completely. Eliminating the phone prevents a possible caller from disturbing you as you try to focus. It will also get rid of the temptation to look at app alerts as they appear on your screen. - E-mail Entirely close your e-mail program. Just as with your phone, your e-mails should be totally out of sight prior to working so you can put them out of your mind. This might be an important part of your to-do list. So set aside time, particularly for e-mails, and feel free to neglect them while working on other things. - Social Media and Social Network Social media is purposefully designed to keep you returning, over and over. The platforms are utilizing well-constructed psychology to keep you engaged. Each time you get engaged, your brain gets a tiny dopamine rush. This leaves you constantly desiring a bit more, making social networks among the most significant siphons of your mental focus. Inspect your preferred social media platform, and after that, sign out. Turn off app alerts for your social platforms to be sure of no distractions. You may also want to think about developing the habit of not utilizing any social media apps or websites for a predetermined duration. Can't get going without dealing with all of your online distractions first? Plan for that in advance also. Set a time limit to enable yourself to deal with each thing. Then set a timer. Permitting yourself time to "get it out of your system" will help keep your mind from drifting to what you could be missing online. The book Atomic Habits speaks to this issue very well while offering good tips to rid yourself of unwanted habits. [the_ad id="10000"] 2. Inspire, Enliven, and Stimulate Your Brain Research studies have actually revealed time and time again what people have actually understood for centuries. There is a connection between coffee and cognition. Caffeine can rev up the brain and make it much easier to focus. Grabbing a "Cup of Java" might be just what is needed to get things moving. You may wish to save this one for the days when you are struggling just a little bit more. However, if coffee/tea is a routine part of your day, make certain you aren't inadvertently skipping your morning cup. Caffeine "withdrawal" might be fairly mild, but it can still cause the brain to go foggy or result in a wicked headache. Neither of those things is going to assist your concentration on the job at hand. Not able to do caffeine? Seek other natural treats that can aid with your cognitive abilities. Avocados, walnuts, and even some chocolate can help increase your brainpower. These each has natural ingredients that might assist with your focus. Naturally, consuming or drinking the incorrect things can also sap your brain's energy and focus power. Stay away from treats or sodas with high sugar levels, as these can trigger your blood sugar level to vary. This drains your energy level, making you feel drowsy or sluggish. 3. Use Some Background Study-Work Music After you have been so careful to restrict physical interruptions, this one might appear like it shouldn't work. Isn't listening to music a diversion? Of course, for some individuals, it can be a significant diversion. If that sounds like you, then skip this one. But research has shown that playing music in the background, primarily binaural or instrumental music can help you improve your mental focus. Do you already know you are one of those uncommon people distracted by even soft piano or other instrumental music? Consider playing some white noise instead. But, if you choose to put on some background music, be sure that it is something you enjoy listening to; otherwise, it is unlikely to assist. So, yes, you are still allowed to get frustrated when the person next door begins blasting their music while you are trying to work. I use background, study music, and binaural beats daily. It really does keep me focused as opposed to distracting and I'm certain there are many of you whom it will help to improve your mental focus as well. [the_ad id="10588"] 4. Take Regular Breaks So, you have actually tried all of these tips. Some are working a little; however, you still discover your mind roaming as soon as you have actually been at it a while. Naturally, it does! The human brain longs for newness. After sustained periods of concentrating on anything, your brain starts seeking out new stimulation. That's where a short break can re-energize your mind, improve your mental focus, and can stimulate your mind. Do: Take a walk around the workplace and even walk outside for some fresh air. Walking enables you to stretch and get the blood flowing to your legs and the rest of your body. Get something to drink, grab a snack, or hit the restroom if required. Avoiding your body's physical needs now may make them a distraction when you attempt to get back to work. Do not: Be tempted to look at your voicemails, e-mails, or app alerts. Digital interruptions can completely hinder your time, attention, and energy. As with anything else, prepare for these breaks so they themselves do not be a problem. Before you begin work on anything, break your project into smaller-sized "chunks" and plan on taking time-outs between the various parts. Doing this, you are most likely to find that you go back to your work with a renewed ability to pay attention to the job at hand. Conclusion - Improve Your Mental Focus The ability to Improve your mental focus is something anybody can achieve. Handling your environment and developing effective routines are the most vital factors. Practicing these techniques day in and day out will help establish them in your day-to-day regimen. You may also think about any other changes you may require to make in your lifestyle that could be contributing to the problem. Getting rid of distractions and improving the convenience of your office alone may not suffice. If you are not getting adequate sleep during the night, it might prove extremely challenging to improve your focus. Grownups in today's world are doing well to get 6-7 hours of sleep in the evening. What you are eating and even how often you work out can likewise play a crucial role in your focus. That is why the very best long-term preparedness for enhancing your concentration should consist of a healthy diet and routine exercise. Be truthful with yourself so you can identify if you need to make any modifications. Likewise, don't hesitate to connect with others for assistance if your efforts are not yielding the outcomes you wish to see. There is no requirement to handle this alone. Talk to a medical professional or a therapist who can help you rule out any other underlying causes. By seeking professional suggestions, you can also be more positive you are on a path that can solve your issues. Finally, make sure that you believe can improve your mental focus and develop yourself. Regularly telling yourself that you can't improve at something has been shown to end up being a self-fulfilling prophecy. So stop doing it! Don't allow yourself to think that altering any bad habit is impossible. Instead, have a "Can Do" mindset. This is the very first and most essential action towards gaining control of your concentration. So improve your mental focus and start every day equipped with a clear strategy, clear expectations, and a positive mindset. *** Thinking of how best to do your Online Business & Marketing? See our Recommended Business Tools section for suggested ideas. *** Additional Resources and References Tips to improve concentration - Harvard Health Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones Five ways science can improve your focus - BBC Worklife 5 Ways To Eliminate Distractions For Success Performing Under Pressure: The Science of Doing Your Best When It Matters Most Perform Under Pressure Performance Success: Performing Your Best Under Pressure (Theatre Arts) Working Under Pressure Skills About The Author Professor Theodore Henderson works with business owners, entrepreneurs, and corporate professionals on their business skills, marketing, and leadership strategies. He is an Amazon best-selling author, a Certified Career Coach, Business Skills & Leadership Coach, and a Certified Social Media Security Professional Powered by CompTIA. – Visit The Wisdom4Business Blog for the complimentary series on business startup and entrepreneurship. – Also, visit TheHealthyBusinessOwner.com for timely and useful tips and strategies for living a healthier lifestyle.