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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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Last Updated on December 7, 2018

10 Steps For Success: Applying The Power Of Your Subconscious Mind

10 Steps For Success: Applying The Power Of Your Subconscious Mind

How big is the gap between you and your success?

What is the difference between successful people and unsuccessful people?

It is as simple as this: successful people think and talk about what they are creating, and unsuccessful people focus on and talk about what they’re lacking.

So how do you bridge that gap between wanting success and having your success? Let’s make an important distinction. You see, there is a big difference between “Wanting” and “Having” something.

Wanting: means lacking or absent. Deficient in some part, thing or aspect.

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Having: means to possess, to hold, to get, to receive, to experience.

You can have one OR the other, but not both at the same time with any particular object of your desire. You either have it or you don’t.

When it comes to your subconscious, if you’re focusing on the “wanting”, i.e. the not having, guess what, you will build stronger neural networks in your brain around the “wanting.” However, through the power of your subconscious mind, you can focus on the “having” as if it has already happened. Research has shown that your brain doesn’t know the difference between what you’re visualizing inside your mind versus what is happening out there in your reality.

This is a regular practice of elite athletes. They spend as much timing creating the internal mental imagery of their success playing out as they do actually physically practicing. This helps create both the neural pathways in their brain and the muscle memory to consistently deliver on that success.

Here are 10 “brain hack” steps for success that you can take to create your version of a happy life. Make these steps a regular habit, and you will be astonished at the results.

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Step 1: Decide exactly what you want to create and have

This is usually the biggest problem that people have. They don’t know what they want and then they’re surprised when they don’t get it.

Step 2: Write down your goal clearly in every technicolor detail

A goal that is not written down is merely a wish. When you write it down in full detail, you signal to your subconscious mind that you really want to accomplish this particular goal.

Step 3: Write your goal in simple, present tense words

…that a three year old can understand on a three-by-five index card and carry it with you. Read it each morning after you awake and just before you go to sleep.

Step 4: Backwards planning

See your goal achieved and identify all the steps required that it took to bring it to life. Making a list of all these steps intensifies your desire and deepens your belief that the attainment of the goal is already happening.

Step 5: Resolve to take at least one step every day from one of the items on your list

Do something every day, even if it is just one baby step, that moves you toward your goal so you can maintain your momentum.

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Step 6: Visualize your goal repeatedly

See it in your mind’s eye as though it were already a reality. The more clear and vivid your mental picture of your goal, the faster it will come into your life.

Step 7: Feel the feeling of success as if your goal were realized at this very moment

Feel the emotion of happiness, satisfaction, and pleasure that you would have once you have achieved your goal. Visualize and feel this success for at least 20 seconds at a time.

Step 8: “Fake it till you make it!”

Confidently behave as if your subconscious mind was already bringing your goal into reality. Accept that you are moving toward your goal and it is moving toward you.

Step 9: Relax your mind

Take time to breathe, pray or mediate each day. Disengage the stress response and engage the relaxation response. A quiet state of mind allows your brain to access newly formed neural pathways.

Step 10: Release your goal to your subconscious mind

When you turn your goal over to the power of the universe and just get out of the way, you will always know the right actions to take at the right time.

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Starting today, try tapping into the incredible power of your subconscious mind.Start with just one goal or idea, and practice it continually until you succeed in achieving that goal. Make it a game and have fun with it! The more lightly you hold it, the easier it will be to achieve. By doing so, you will move from the “positive thinking” of the hopeful person to the “positive knowing” of the totally successful person.

Hit reply and let me know what you’re creating!

To your success!

Featured photo credit: use-your-brain-markgraf via mrg.bz

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