If you find yourself reaching for your phone every few minutes (the average is about 244 times a day!) only to get sidetracked and forget why you picked it up in the first place, you’re not alone. I might attribute it to the pandemic, but truthfully, I’ve always had this issue.
As I write this, I can already predict I’ll be distracted around 6,132,013 times. Between my kids interrupting me and my own habit of bouncing between social media apps, checking various chats, and digging through research, it can be tough to get any writing done.
What Affects Your Ability to Focus
It’s no secret that many factors can hinder your concentration. Some people naturally struggle to filter out distractions. Lack of sleep, aging, neurodiversity, and hormonal changes can all play a role. Additionally, health issues like concussions, anxiety, and stress can seriously impact your focus.
And let’s not forget the pandemic—it’s truly been a challenge for many. Dr. Emily Carter, a cognitive neuroscience expert, reassures us that feeling distracted is a normal response to our current environment. “Your attention is functioning as it should, responding to significant stimuli in the midst of a crisis,” she explained to The Guardian.
You Can’t Just Will Yourself to Focus
Dr. Carter also delivers some hard truths: simply deciding to have better focus isn’t enough. You need to practice. “An unwavering mind is a myth,” she states. With so many distractions around us—like the catchy tunes of popular bands—it’s nearly impossible to resist the constant pull of content.
Training Your Brain
Although I may not be thrilled with the idea of exercising my brain, there are methods to enhance your mental agility and attention span. In her book, “Mindful Focus: Cultivating Attention in Everyday Life,” Dr. Carter outlines a four-week training program rooted in her research, showing that simple mindfulness exercises can significantly improve emotional and cognitive well-being.
Here are some of her suggestions:
- Focus on Your Breath: For one week, spend 3 minutes a day concentrating on where you feel your breath most in your body (like your chest or diaphragm). If your mind wanders, gently bring it back to your breath. Gradually increase this to 12 minutes a day.
- Tune Into Your Body: In the second week, perform a body scan from your head to your toes, paying attention to the sensations in each area. If your thoughts drift, return to the last body part you were focused on.
- Incorporate Mindfulness Into Daily Activities: Apply this focused attention to everyday tasks. For example, while brushing your teeth, notice the taste of the toothpaste and the sensations in your mouth. If your mind strays, simply redirect it back.
- Accept Your Wandering Mind: It’s natural for your mind to shift focus; it’s part of how our brains are wired. Your goal isn’t to empty your mind but to guide your attention back to your chosen focal point.
- Forget the Myths of Mindfulness: Many mindfulness practices suggest emptying the mind, which is nearly impossible. Instead, recognize that refocusing requires actively engaging your attention.
- Mindfulness Isn’t About Relaxation: Many think mindfulness leads to a state of zen. The real aim is to be present in the moment—fully aware and involved in your current experience.
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In summary, while distractions are a common struggle, practicing mindfulness can help retrain your focus and improve your attention span. With consistent effort, you can enhance your ability to concentrate amidst the chaos of daily life.