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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 May 16, 2019

The Daily Rituals of 7 Successful CEOs

The Daily Rituals of 7 Successful CEOs

One of my favorite success quotes ever comes from one of the original and most successful ‘CEOs’ of his era: Aristotle. Here’s what he said:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

This advice is just as sound today as it was when Aristotle first expressed it, way back when. I’m reminded of this at least once a week, when I interview an inspiring author, leader, or successful CEO on my show. I ask my guests a series of questions about what has contributed to their success and their ability to build something meaningful.

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You want to know what nearly all of them say? Almost every time, they respond by telling me that their success is the result of simple habits  enacted day after day.

These quotes from seven successful CEOs demonstrate the daily rituals that have contributed to their success:

1. Promote what you love.

“It’s so much better to promote what you love than to bash what you hate.” – Jessica Alba, CEO of The Honest Company

2. Develop a feedback loop.

“I think it’s very important to have a feedback loop, where you’re constantly thinking about what you’ve done and how you could be doing it better. I think that’s the single best piece of advice: constantly think about how you could be doing things better and questioning yourself.” – Elon Musk, CEO of TESLA Motors

3. Create things that are better, not just “different.”

“Our task today is to find singular ways to create the new things that will make the future not just different, but better—to go from 0 to 1. The essential first step is to think for yourself. Only by seeing our world anew, as fresh and strange as it was to the ancients who saw it first, can we both re-create it and preserve it for the future.” – Peter Thiel, CEO of Palantir and best-selling author of Zero To One.

4. Meditate.

“Meditate. Breathe consciously. Listen. Pay attention. Treasure every moment. Make the connection.” – Oprah Winfrey, CEO of OWN Network

5. Read every day.

“Read 500 pages every day. That’s how knowledge works. It builds up like compound interest.”-Warren Buffet, CEO of investment firm Berkshire-Hathaway

6. Block time for email.

“Set aside a 20- to 30-minute chunk of time two or three times a day for email. Do not check continually through the day.” – Doug Camplejohn, CEO of predictive lead marketing company FlipTop.

7. Make your customers happy.

“We see our customers as invited guests to a party, and we are the hosts. It’s our job every day to make every important aspect of the customer experience a little bit better.” – Jeff Bezos, CEO of Amazon.com

Develop the right rituals. Become a successful CEO.

If the majority of these daily habits are new to you, avoid making the crucial mistake of adopting all of these habits at once. Research on habit-formation indicates that lasting habits are formed one at a time.

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For example, let’s say you’re excited about developing the following daily habits:

  • daily reading,
  • daily meditation, and
  • updating your to-do list every night

Let’s say that daily reading is the one that excites you the most out of the three habits noted above. It would be wise of you to begin by choosing and scheduling time to read every day, and then sticking to that time until it becomes a habit. Once it feels effortless and automatic, you’ll know that you’ve turned it into a daily habit. Now you’re ready to install the next habit… and the next… Until before you know it, you’ll start looking in the mirror and seeing the reflection of a successful CEO.

Featured photo credit: Amy Hirschi via unsplash.com

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