I don’t know about you but I need to increase my ability to focus. Case in point, the other day my husband and I were talking. I asked him a question and then walked into the next room where something caught my eye. Mind you, my husband was answering the question I posed the whole time.
Without skipping a beat I proceed to make a statement about said object and there he is standing with a quizzical look on his face. He then says, “you really have a problem with focusing, like an A.D.D. type of problem.”
It was this statement that jolted me back to our conversation. I stopped what I was doing, walked closer to him, and forced myself to look into his eyes. I really wanted to listen to what he was saying because it matters to me.
Lack of focused attention can harm relationships. It splits marriages, causes injuries both physical and mental and topples businesses. Bottom line, it hurts people.
You’re a blogger or maybe you own a small business, it doesn’t really matter what you do, focusing on a task is the way to get things done so you can grow and earn revenue.
BUT, you find it difficult to focus on what you’re doing because your mind wanders or you worry about what you’re going to make for dinner, or maybe you’re just too overwhelmed by everything you need to do that you can’t decide what you should do first.
Here are some tips to help you improve your focusing muscle. The more you use it the stronger it gets.
1. Regulate Your Breathing – Meditation
Try to set aside at least 30-minutes each day to meditate. If you can’t dedicate that much time you can still do a short breathing exercise.
Focus on your breathing, really focusing on the air, how it touches your nostrils and enters you lips. How does it feel as it escapes? Your mind may wander, filling with endless amounts of thoughts.
When this happens, bring your thoughts back to focusing on your breathing. Try to imagine that you are like Teflon© – your thoughts slide off of you each time you get distracted. Continue this process for several minutes.
2. Listen to Music
You might be surprised by this one but listening to music can help you focus. Now, I’m not talking about screamo or death metal here instead try listening to concentration or focus music. Here are a few I like to listen to on YouTube.
- 3-Hour Focus Music https://youtu.be/5LXhPbmoHmU
- 3-Hour Study Focus Music https://youtu.be/ctXQxPO3bbg
- Pandora or Spotify – Baroque Music
How Does This Help?
It is said that music at 50 – 80 (100) beats per second is the optimum for concentration and focus. Music like Baroque tends to calm you and helps in memorizing information or reading.
Other studies suggest that it isn’t the type of music rather whether you enjoy listening to it.So, if your son says he can study while listening to screamo, he might be right (but let’s hope not.)
3. Cut Your Goals into Smaller Pieces
Let’s say you go out to dinner to a nice steakhouse (vegan restaurant). You order the 72-oz steak because you’re hungry plus you can’t resist a challenge or the chance to get your meal for free.
Now, grab your fork and knife or better yet just grab that piece of meat in your hands and stuff it into your mouth. Impossible right? Okay, why not cut it into 4 equal size portions before digging in. Still too big to swallow? How about you cut it into smaller pieces and eat it one small piece at a time? Eventually, you’ll get the entire 72-oz steak inside your belly.
Here’s another example.
You want to run a 5k race because you’re almost 40 years old and want to take on the challenge. You step outside and start to run only to drop on the pavement out of breath thinking surely you’re having a heart attack. You think, it’s impossible. You think, “How can I complete a 5K in my current condition?
You pick yourself up, do some research and find a Couch to 5k training plan. This, you can do. Each day you walk/run a little further and even have some rest days. Slowly you increase your times and distance until race day.
Start ——>—–>——–>—–>—>—->—->—>>—–>>—->>>>>>>>>>>>Your Goal: Run a 5K
By setting mini goals you will eventually get to your big goal.
You love instant gratification don’t you? We all do. Concentrating on that big goal paralyzes you or discourages you. You see all the stumbling blocks in your path. Remember Baby Steps Win.
How Does This Help?
Instead of working toward the ultimate goal (lose 50 pounds or Run a 5K), breaking it down into smaller, more achievable goals helps you reach a mini goal in a short time. This appeases your need for instant gratification plus you get to cross off each mini goal as you achieve it. By the time you get to your big goal, you will have accomplished 10 – 20 goals.
4. Stick to Your Natural Rhythms
Ever since you were young you’ve been following the clock. You wake up when others tell you to, you eat when you’re “supposed” to, you go to college, get a job, and retire all on someone else’s time clock. Each of us has an inner time clock or natural rhythm. Some are more productive early in the morning while others are night owls. Work according to your own time clock.
How Does This Help?
Working according to your rhythm helps you produce more and better work.
5. Don’t Stuff Yourself
We do it all the time. We skip breakfast and get together with friends for lunch, a big lunch. Your hunger is satiated and you’re ready to go back to work or are you? You start to yawn and grab yourself a big cup of coffee for an after meal jolt of energy.
There are many reasons certain cultures have (or had) siestas. It was usually after hard work and a midday meal. It gave them time to digest their food and rest in order to put in more hard work later. Eating heavy meals slows you down and makes you sleepy. If you need or want to, you can go on a small juice fast on a regular basis. It will keep you alert and help keep your body in good physical condition.
How Does This Help?
Eating smaller, healthy meals and staying hydrated throughout the day increases your energy. A short nap or even just 15-minutes of relaxing in your car or on the porch can energize you for the second part of your day.
6. Exercise for Your Mind and Body
Exercise your mind and body every day. You can do crossword puzzles (I like Mahjong), engage in thought-provoking discussions, or even allow yourself time to be creative. Taking a walk for 30 minutes (or 15 minutes) every day will help prevent atrophy.
How Does This Help?
Your mind, as well as your body, thrives on actaivity. You know the saying well, “Use it or Lose it”. Exercising your mind and your body daily will go a long way in preventing mental and physical decline.
7. Don’t Listen to Mr./Mrs. Stinkin’ Thinkin’
I picked up this term from Jack Lalanne, a bodybuilder popular in the seventies. Zig Ziglar is also well known for saying “We all need a daily checkup from the neck up to avoid stinkin’ thinkin’ which ultimately leads to hardening of the attitudes”.
What we tell ourselves each day determines how we live. What excuses are you telling yourself? Why do you put off something that only takes less than 5 minutes to complete? It can be traced back to your thoughts.
Make an agreement with yourself today – right now:
I [insert your name] will not listen to excuses (stinking thinking). I commit to doing [insert activity 1], [insert activity 2], and [insert activity 3] because I am capable and I am worth it. My reward will be [insert reward].
How Does This Help?
Stinking thinking is a habit. The more you allow it to infiltrate your mind the more entangled you become. The worse you think life is and the less you accomplish. Alternatively, when you encourage yourself and believe in your abilities you are energetic and accomplish great things.
Begin by implementing one or two of these tips into your day!!!!!
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