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7 Tips To Improve Your Attention Span And Focus Instantly

7 Tips To Improve Your Attention Span And Focus Instantly

Your attention span is the amount of time you can concentrate on a task without becoming distracted. Most educators and psychologists agree that the ability to focus attention on a task is crucial for the achievement of one’s goals. It’s no surprise attention spans have been decreasing over the past decade with the increase in external stimulation. The average focused attention span in 2013 was 8 seconds, down from 12 seconds in 2000, and one second shorter than the average attention span of—a goldfish (9s). Some of you have already lost focus reading this article, and many of you won’t make it to the end (17% of all page views last four seconds or less).

But for those of you who do continue reading, you will find seven tips to help you improve your focus and attention, hopefully becoming a more efficient and productive individual at home and at work.

1. Get some exercise.

Physical activity can help improve your attention and focus, as it releases chemicals in the brain that affect learning and memory. Even better than a cup of coffee, exercise can provide a short-term boost to your mental and cognitive performance, making you smarter and making it easier to focus. Who wouldn’t want to be smarter?

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2. Drink more fluids.

A 2012 study in The Journal of Nutrition found that mild dehydration—which can be so slight that you don’t notice or feel thirsty—can lead to inattention. The age old adage or recommendation of 8 glasses of water has been debunked (although drinking water is very important), with the Institute of Medicine now believing that for most of us, the recommended amount of beverages, including water, would be approximately 9 cups for women and 12.5 cups for men. So drink up!

3. Take stock of the important things in your life.

Take some time to think. What tasks or assignments cause you the most worry and stress? These are most likely the most important things in your life. Once you do this and determine where you will dedicate your focus, you can break these important things down into smaller tasks which are easier to accomplish and will add up, moving you forward to the larger overall objective.

4. Get rid of obvious distractions.

Today’s society is built on a foundation of technology and the ability to be connected to everyone everywhere all of the time. However, that saturation with “connection” is one of the root causes of inattention and lack of focus. On average, an office worker checks their email THIRTY times in ONE hour. So, when sitting down to focus on a task, you can close all irrelevant tabs, stay away from checking email, and settle in a quiet environment. If you are constantly getting text messages and Facebook/Twitter notifications, set your phone aside for a predetermined amount of time.

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5. Work on one set objective at a time.

Multitasking is the enemy of focus. While most people will profess to have the ability to do multiple things at once, the scientific truth is that when attempting to accomplish multiple tasks simultaneously, none of the attempted tasks are completed at the highest level. Constant switching between tasks takes away from getting the other done.

So take a singular objective, and let that be your sole focus until the work you have planned is completed. You will find yourself making more significant progress and feeling less stressed.

6. Take numerous small steps.

A popular New Year’s resolution is to lose weight, or make going to the gym a part of their daily routine. While these are important and admirable goals, these large tasks cannot be accomplished without the completion of several smaller steps. So in any instance when you feel like your attention span is waning and your focus is slipping away, determine what small steps you can take to move towards that overall goal.

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If you need to go grocery shopping, you:

  • Plan a time to go to the store.
  • Make a list.
  • Get dressed.
  • Get your keys.
  • Get in the car.
  • Go to the store.

Accomplishing each step on this list, no matter how small, brings you closer to completing your overall objective. Making this type of thinking a habit will improve your focus in the future.

7. Focus—and REfocus.

The key to improving your attention span is what you do when you reach your limit. Sustained attention is the level of attention that produces the consistent results on a task over time. If the task is handling fragile objects, such as hand-washing delicate crystal glasses, then a person showing sustained attention will stay on task and will not break any dishes. A person who loses focus may break a glass or may stop washing the dishes to do something else.

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Most people are unable to sustain attention on one thing for more than about 40 minutes at a time, so sooner or later, you will lose focus. But people who have great focus realize when they get off track and choose repeatedly to re-focus on the same task. This ability to renew attention permits people to “pay attention” to things that last for more than a few minutes, such as long movies. So improving your attention span becomes a cycle of focus, distraction, and REfocus.

What are some other tips that you have used to personally improve your attention span and focus? Share and leave a comment below.

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Published on March 19, 2019

How Your Attitude Determines Your Success

How Your Attitude Determines Your Success


Do you remember the last time you faced a major setback–when you felt so low, that nothing seemed to make you happy? No matter how hard you tried, you just felt like the world was against you. Perhaps it was a bad relationship, or the loss of a loved one… maybe something bad happened at work? Whatever it may be, could you recall how your attitude was towards that situation?

Often when we’re caught in an unhappy situation, we feel limited and sometimes trapped. We want to get out of it as quickly as we can, but it’s never quite that simple.

Unfortunately, some people can remain in that terrible situation for weeks, months or even years; while others may come out strong and ready to start over–or continue from where they left off–fairly quickly.

So what sets these two groups apart?

The answer is their attitude.

Attitude is everything when it comes to achieving a goal, and tackling a setback or problem. 

When you’re able to have a positive mindset, you’ll be able to break free of your limitations that are holding you back.

A positive attitude also goes a long way in ensuring you come out victorious from whatever limitations that were holding you back before. It transforms not just your mental state, but your physical and emotional well being. It is the key to lasting total transformation.

Positive Attitude Brings About Positive Health 

When you’re stuck in a rut, often the first thoughts that run through your head are negative, thus your outlook likely becomes pessimistic. But, if you can transform those thoughts into more positive ones, then you’re on your way to talking yourself out of that rut, which allows you to move forward.

Of course, positive thinking doesn’t mean ignoring all the bad or unpleasant feelings altogether. It just means that you approach unpleasantness in a more positive and productive way–instead of taking everything as a victim to negative circumstances, you see it as an opportunity to learn and grow.

Be aware of self talk!

These automatic thoughts can be positive or negative. Some of your self talk comes from logic and reason, while other self talk may arise from misconceptions that you create. Others could come from external sources such as negative people around you, or messages from the media.

The key is to surround yourself with positive influences that can help turn those negative thoughts into positive, more productive actions.You’ll not only feel better about the situation, but in the long run, positive thinking can lower your levels of distress and depression and give you better coping skills during hardships.

Researchers studying the effects of positive thinking and optimism on health have also found that positive thinking may provide increased life span, better cardiovascular health and reduced risk of death from cardiovascular disease, and even greater resistance to the common cold!

It’s unclear why people who engage in positive thinking experience these health benefits, but one theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

It’s also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don’t smoke or drink alcohol in excess.

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Suffering is Inevitable, So It’s Best to Accept It 

Now, one thing that everyone goes through at some point, is suffering. It’s a harsh reality, yet you can’t actually avoid it. We experience suffering as the result of unhappiness, fear, anger, loss or frustration. In fact, it would be hard to even imagine the feeling of happiness if we never experienced suffering! How would we ever compare it?

So instead of wallowing in sorrow about the suffering you have endured, take the suffering as an opportunity for change. Did you get laid off from your job? Perhaps this would be a good time to re-assess your career goals.

Rather than feeling negative and stuck, use your time and energy to find opportunities which will put you ahead. With the right attitude, anything can seem possible.

This may sound crazy, but suffering is the secret to being successful! 

Here’s what I mean. It’s impossible to think of new ideas or understand new experiences without stepping outside of your comfort zone. Anyone who has met great successes has also faced many failures, as nobody wins on every try.

To propel you toward success, find a way to track your progress and to set and celebrate small benchmarks. It may be helpful to conduct a weekly review to assess where you are and acknowledge all of the small wins of the week. Every accomplishment, no matter how small, is an achievement; so, be sure to take note of them.

Tracking your progress is also a great way to find and mitigate triggers and hindrances that impede your progress. The point is, you’re making progress; even if it feels like suffering, you can see that it’s leading you to joy.

Remember, don’t compare yourself to others. Only compare yourself to who you were yesterday. Each step you make towards progress is making you a better version of you.

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Gratitude Goes a Long Way in Shaping Attitude 

Now, this may seem difficult to do when you’re already feeling down, but having gratitude is a very useful when you’re trying to navigate your way out of a setback. Being grateful for existing accomplishments and the supports in your life will help you see them more clearly, build your own confidence, and give you a better overall outlook on what your limitations really are and what you have to do to overcome them.

With a grateful attitude, you limit the damage of negative influences, and strengthen the impact of positive ones.

Being grateful, even during the toughest of times, steers your attitude towards a more positive one, allowing you to get back on your feet much more quickly. Many studies done on gratitude have shown positive results for people who practice regularly, such as improvement in relationships and in mental health. There’s even studies that show higher motivation in work settings due to a simple ‘thank you’ from managers to their subordinates.

Believe in Yourself and Your Truth

This is often easier said than done, but is also the most empowering truth to overcoming your setbacks and limitations in life.

Many people find it hard to keep a positive attitude during tough times because they lack inner confidence. They doubt their abilities because of the ‘failure’ that they’re experiencing, and don’t think that they can rise above again.

But, confidence doesn’t just come from talent, luck or easy opportunity. Confidence comes from overcoming difficulties and facing your fears head on. 

Confidence is a result of getting out of your comfort zone. The more you do this, the more confident you’ll be, and the more positive your attitude will be. Confidence will help you see your goals more clearly, find your strengths within, reach your goals and overcome your limitations much more quickly.

Here’s a quick story about my own struggles helping me get ahead:

When I first started Lifehack, it took a long time to gain a solid readership. Just getting 100 visitors was a challenge and took a good bit of time. I had great ambitions for this site, yet it seemed like I was doomed to fail. I received plenty of criticism, too. Some people thought that the world didn’t need yet another self help site, others offered the opinion that there was something wrong with the idea itself and I was making a mistake.

It was hard for me not to listen to them and, at some times, agree. But, persistence is key, and in the end I chose to believe in my truth.

I worked tirelessly changing the site layout, restructuring articles, and making the site more user friendly. Slowly, I expanded to a team with the hiring of some extremely dynamic and talented people. With each determined effort, the site grew in popularity, and a few years later, we had influenced millions–and continue to do so.

Pushing myself out of my comfort zone and facing every challenge head on were the greatest contributing factors to increasing my confidence. So welcome the challenges that come; don’t avoid them, as they’re all opportunities in disguise to feed your growth.

Your Attitude Sets the Tone for Success 

Do you see the importance of having a positive attitude? It is so much more than a mindset or state of mind. Your attitude sets the tone for every action and behavior that follows after, and that will determine how long it takes for you to break free from your current circumstance.

So if you’re currently in an unhappy situation, why not give it a try and look at things from a more positive outlook? As mentioned, not only does having a positive attitude bring about favorable outcomes, it also brings about positive health in the long run.

Embracing hardship as it is, and using it as a learning experience to grow, will also make you stronger. And, whether you’re going through good or bad times, practicing gratitude will no doubt help to limit the damage of negative influences, and strengthen the impact of positive ones.

Lastly, in any circumstance, you are your greatest barrier to success, which is why it’s important to always believe in yourself!

You will always have the power to be in control of your situation because your attitude is determined by you. So start harnessing all that positive thinking to turn those limitations into strengths!

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Featured photo credit: Photo by Jonathan Francisca on Unsplash via unsplash.com

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