Advertising
Advertising

Fed Up with Your Wandering Mind?

Fed Up with Your Wandering Mind?

Are you a victim of a wandering mind? That’s not always a bad thing; a lot of brilliant ideas only reach our heads when they’re up in the clouds. But in the workplace, where efficiency is high priority, a wandering mind is usually unacceptable. Having a wandering mind is an entirely normal problem. Researcher Jonathan Smallwood populated the term, one of the first to study lapses of external attention in participants. He, rather effectively by research standards, demonstrated how frequent the mind wanders with SART (sustained attention to response) tasks. However, just because a wandering mind is common doesn’t mean it shouldn’t be avoided if possible. With that in mind, here are five practical ways to make your wandering mind focus.

1. Keep a record of your wandering mind

Just like a to-do app will help you finish all your daily tasks, just like a grocery list will ensure that you don’t forget the milk, so a record of your attentiveness can help cure your wandering mind. This may seem a little tedious, but set a timer to go off every half-hour you’re at work. When it rings, mark how focused you were based on a scale of your choosing. After a few days of diligent note-taking you’ll have enough data to to know when your wandering mind acts up, putting you on the path to take care of the intrusions that are impacting your workday.

Advertising

2. Settle unresolved issues

The most obvious way to temper a wandering mind is to remove the things that are distracting you. A lot might eat at us while we’re working, distracting us from the task at hand. If that’s the case for you, I encourage you to figure out what you can do to eliminate or at least lessen those distractions. That’s not always possible, of course, but take extra steps to have a peace of mind that you did all you could. If you’re waiting for an email, for example, consider shooting off a follow-up so it’s not so much on your mind.

3. Do low-energy activities at peak productivity hours

At the times when your wandering time most acts up, do activities that require your full engagement. Mind-wandering occurs when vigilance is low, so when you’re prone to a wandering mind be vigilant. A lot of productivity experts will tell you to schedule your most labor-inductive tasks at peak productivity hours like the beginning and end of each day, but that isn’t necessarily the best option for someone with a wandering mind. Rather, do low brain power tasks at times when your wandering mind isn’t acting up so that you’ll stay focused enough to do them, and do high brain power tasks at times when you would have otherwise zoned out.

Advertising

4. Carefully place gaps in your schedule

Your records might inform you that you have trouble focusing at times when you have an upcoming meeting, or just before lunch hour. Or your records might suggest that your wandering mind acts up most when you have too much time to kill. Based on your findings, adapt your schedule accordingly so that you have just the right amount of time between scheduled events so you accomplish the most possible.

5. Experiment with different methods

There is a whole host of productivity techniques out there for you to try, many of which were designed to compensate for a wandering mind. Try some of them out, see what fits your needs and before you know it you could be a productivity guru.

Advertising

6. Make habits

You should still be keeping a record of your wandering mind even after you’ve discerned the causes of it. Treat your inattention like a science experiment. Hypothesize ways to inhibit your wandering mind. Then, one variable at a time, change the way you approach your workday. When something works, mark it down and turn it into a habit. Over time you’ll accrue more and more good practices. You may never be distraction-free; no one is. But with this step and the others above, you’ll have a lot more control over your wandering mind.

Featured photo credit: Rennett Stowe via flickr.com

Advertising

More by this author

Matt OKeefe

Matt is a marketer and writer who shares about lifestyle and productivity tips on Lifehack.

15 Productive Things to Do When Bored (So Time Is Not Wasted) The 10 Best Online Dictionaries 15 Easy Ways For Everyone To Make Money With Social Media 7 Ways To Give Great Feedback This Is What The Cozy Home Designed By 2000 People Looks Like

Trending in Productivity

1 7 Steps For Making a New Year’s Resolution and Keeping It 2 How to Stay Motivated and Reach Your Big Goals in Life 3 What Is the Purpose of Life and What Should You Live For? 4 How to Build Self Discipline to Excel in Life 5 7 Strategies to Keep Employee Motivation High

Read Next

Advertising
Advertising
Advertising

Last Updated on December 13, 2019

7 Steps For Making a New Year’s Resolution and Keeping It

7 Steps For Making a New Year’s Resolution and Keeping It

Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

1. Just Pick One Thing

If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

Advertising

Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

2. Plan Ahead

To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

Advertising

3. Anticipate Problems

There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

4. Pick a Start Date

You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

5. Go for It

On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

Your commitment card will say something like:

Advertising

  • I enjoy a clean, smoke-free life.
  • I stay calm and in control even under times of stress.
  • I’m committed to learning how to run my own business.
  • I meditate daily.

6. Accept Failure

If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

Perseverance is the key to success. Try again, keep trying and you will succeed.

7. Plan Rewards

Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

Advertising

Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new? Why not pick one from this list: 50 New Year’s Resolution Ideas And How To Achieve Each Of Them

Featured photo credit: Ian Schneider via unsplash.com

Read Next