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The Fragmentation of Focus, And What You Can Do About it!

The Fragmentation of Focus, And What You Can Do About it!

Over the past two years, I have noticed something change in me. At first, it was barely noticeable, it was subtle — but increasingly I have become more aware of it. What I noticed was the fragmentation of my focus. I came to realize over the past couple of years that my ability to concentrate wasn’t as sharp as it once was. I thought it might have been due to having so much on my plate at work. But then, I have always been very good at focusing on my career.

It Wasn’t Only Happening To Me

As I looked around me, it seemed I wasn’t the only one struggling with focus. In fact, I am often taken by surprise how little focus people have these days. Their actions seem scattered, uncertain, and anxious. Were I first began to notice this was in a curious place, not somewhere most people would expect. As a martial arts coach, I get to work with diverse groups of people, from all walks of life. It was on my mat, in teaching them, that this fragmentation of focus first jumped out at me. People seemed less and less able to stay focused on one specific thing long enough to get it down. Their ability to retain information seemed to escape them. If I wasn’t experiencing the same phenomena myself, I may have put it down to the learning process and simply requiring more time to get it down. But this wasn’t the case.

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I then realized, over the past two years I have focused considerably more on my social media presence than any time in the past. If you are an entrepreneur you are constantly told that you need a social media presence to be competitive in this world. So, taking that advice, I engaged in all of the most popular social media platforms. Before I knew it, I was concerned about likes, comments, and shares. It became addictive, and not checking to see my latest likes, or retweets made me feel like I had missed my morning coffee. An underlying anxiety began to build. First, I couldn’t explain it and wrote it off as stress. But around the same time, my wife, who has never really been into technology or social media, got a brand new iPad for her birthday. Before long, she was hooked too. As we sat around one day talking, we both reflected on this underlying, what we thought was unexplainable anxiety we were both feelings.

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The bottom line is, there is a lot of research now and articles that have been written to show that social media is addictive, and it isn’t good for you. It’s not my intention here to rewrite the research, and in fact, I am pretty convinced that when people think about it, they intuitively know it isn’t good for them too. What I want to offer up here is what I have been doing to get my focus back, and it’s working.

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Here are my 4 tips that anyone can apply in their life to get more focus back in their lives:

  1. When I wake up in the morning now, I take it slow. A cup of coffee, a cuddle with my cat, or a relaxing gaze out the window at the wondrous birds that visit my garden. Only once I am awake for an hour do I open up my laptop or reach for my iPhone. I then clear all my emails, check my social media accounts and head off to work. As a side note, I leave my iPhone in the kitchen overnight and no longer have it lying next to my bed.
  2. Throughout the day I don’t check any of my social media accounts. I stay off Facebook, Instagram, and Twitter, and only answer emails if I absolutely have too (I run an online business so at times I have no choice). At 4 pm, I check my social media accounts again, and then that’s it for the day.
  3. When I am on social media, especially Facebook I stay away from the newsfeed. I have told all the important people in my life, to tag me rather in a post they make, especially if they want me to be aware of it. This way, the only page I ever see on Facebook is my own. It honestly makes the whole experience a lot less stressful. I don’t get to see the ranting antics of ‘stuff’ that, to be honest, sometimes should simply remain in someone’s head. As a bonus too, I then steer clear from all the negative posts as well.
  4. Anytime I am on social media now, I practice what I call Social Media Mindfulness. I post, and I tweet like everyone else. But just like everyone else, I found, as I noted earlier, that I began to become addicted to the likes, to the feedback. Before I knew it, I had an expectation that people would respond to my tweets, my posts – and when they didn’t, I felt some level of despair and panic. I now post, tweet, or Instagram ensuring that what I put out there is important, and then taking a deep breath, I no longer attach to the outcome. If people like it, or comment, great. If not, that’s fine too.

My four strategies above have allowed me to be on social media, but without becoming consumed by it. Cutting back on how many times I would check my social media accounts during the day (and night) and being disciplined about it has been the single most important change I have made in my daily routine. This alone has boosted my concentration. I am now able to stay more focused on one project at a time for longer because I no longer have that constant background anxiety that I am missing out on something. The truth is, I realized within a week of making these changes, that for the most part, not much changes in 8-hours in my social media world anyway.

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More by this author

Rodney King

Embodied Performance Coach

The Fragmentation of Focus, And What You Can Do About it! Your Voice of Temptation Doesn’t Need To Be In Charge 4 Steps to Managing Your Emotional Life 4 Step To Being More Mindful in The Chaos of Life

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Last Updated on September 20, 2018

8 Ways to Train Your Brain to Learn Faster and Remember More

8 Ways to Train Your Brain to Learn Faster and Remember More

You go to the gym to train your muscles. You run outside or go for hikes to train your endurance. Or, maybe you do neither of those, but still wish you exercised more.

Well, here is how to train one of the most important parts of your body: your brain.

When you train your brain, you will:

  • Avoid embarrassing situations. You remember his face, but what was his name?
  • Be a faster learner in all sorts of different skills. No problem for you to pick up a new language or new management skill.
  • Avoid diseases that hit as you get older. Alzheimer’s will not be affecting you.

So how to train your brain and improve your cognitive skills?

1. Work your memory

Twyla Tharp, a NYC-based renowned choreographer has come up with the following memory workout:

When she watches one of her performances, she tries to remember the first twelve to fourteen corrections she wants to discuss with her cast without writing them down.

If you think this is anything less than a feat, then think again. In her book The Creative Habit she says that most people cannot remember more than three.

The practice of both remembering events or things and then discussing them with others has actually been supported by brain fitness studies.

Memory activities that engage all levels of brain operation—receiving, remembering and thinking—help to improve the function of the brain.

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Now, you may not have dancers to correct, but you may be required to give feedback on a presentation, or your friends may ask you what interesting things you saw at the museum. These are great opportunities to practically train your brain by flexing your memory muscles.

What is the simplest way to help yourself remember what you see? Repetition.

For example, say you just met someone new:

“Hi, my name is George”

Don’t just respond with, “Nice to meet you”. Instead, say, “Nice to meet you George.”

Got it? Good.

2. Do something different repeatedly

By actually doing something new over and over again, your brain wires new pathways that help you do this new thing better and faster.

Think back to when you were three years old. You surely were strong enough to hold a knife and a fork just fine. Yet, when you were eating all by yourself, you were creating a mess.

It was not a matter of strength, you see. It was a matter of cultivating more and better neural pathways that would help you eat by yourself just like an adult does.

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And guess what? With enough repetition you made that happen!

But how does this apply to your life right now?

Say you are a procrastinator. The more you don’t procrastinate, the more you teach your brain not to wait for the last minute to make things happen.

Now, you might be thinking “Duh, if only not procrastinating could be that easy!”

Well, it can be. By doing something really small, that you wouldn’t normally do, but is in the direction of getting that task done, you will start creating those new precious neural pathways.

So if you have been postponing organizing your desk, just take one paper and put in its right place. Or, you can go even smaller. Look at one piece of paper and decide where to put it: Trash? Right cabinet? Another room? Give it to someone?

You don’t actually need to clean up that paper; you only need to decide what you need to do with it.

That’s how small you can start. And yet, those neural pathways are still being built. Gradually, you will transform yourself from a procrastinator to an in-the-moment action taker.

3. Learn something new

It might sound obvious, but the more you use your brain, the better its going to perform for you.

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For example, learning a new instrument improves your skill of translating something you see (sheet music) to something you actually do (playing the instrument).

Learning a new language exposes your brain to a different way of thinking, a different way of expressing yourself.

You can even literally take it a step further, and learn how to dance. Studies indicate that learning to dance helps seniors avoid Alzheimer’s. Not bad, huh?

4. Follow a brain training program

The Internet world can help you improve your brain function while lazily sitting on your couch. A clinically proven program like BrainHQ can help you improve your memory, or think faster, by just following their brain training exercises.

5. Work your body

You knew this one was coming didn’t you? Yes indeed, exercise does not just work your body; it also improves the fitness of your brain.

Even briefly exercising for 20 minutes facilitates information processing and memory functions. But it’s not just that–exercise actually helps your brain create those new neural connections faster. You will learn faster, your alertness level will increase, and you get all that by moving your body.

Now, if you are not already a regular exerciser, and already feel guilty that you are not helping your brain by exercising more, try a brain training exercise program like Exercise Bliss.

Remember, just like we discussed in #2, by training your brain to do something new repeatedly, you are actually changing yourself permanently.

6. Spend time with your loved ones

If you want optimal cognitive abilities, then you’ve got to have meaningful relationships in your life.  Talking with others and engaging with your loved ones helps you think more clearly, and it can also lift your mood.

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If you are an extrovert, this holds even more weight for you. At a class at Stanford University, I learned that extroverts actually use talking to other people as a way to understand and process their own thoughts.

I remember that the teacher told us that after a personality test said she was an extrovert, she was surprised. She had always thought of herself as an introvert. But then, she realized how much talking to others helped her frame her own thoughts, so she accepted her new-found status as an extrovert.

7. Avoid crossword puzzles

Many of us, when we think of brain fitness, think of crossword puzzles. And it’s true–crossword puzzles do improve our fluency, yet studies show they are not enough by themselves.

Are they fun? Yes. Do they sharpen your brain? Not really.

Of course, if you are doing this for fun, then by all means go ahead. If you are doing it for brain fitness, then you might want to choose another activity

8. Eat right – and make sure dark chocolate is included

Foods like fish, fruits, and vegetables help your brain perform optimally. Yet, you might not know that dark chocolate gives your brain a good boost as well.

When you eat chocolate, your brain produces dopamine. And dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavonols, antioxidants, which also improve your brain functions.

So next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!

The bottom line

Now that you know how to train your brain, it’s actually time to start doing.

Don’t just consume this content and then go on with your life as if nothing has changed. Put this knowledge into action and become smarter than ever!

Featured photo credit: Unsplash via unsplash.com

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