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Last Updated on November 26, 2019

How to Improve Focus: 7 Ways to Train Your Brain

How to Improve Focus: 7 Ways to Train Your Brain

In this fast-paced world we’ve created, we’re only going to feel more overwhelmed by the ever-increasing directions and distractions we feel pulled toward. With exponentially increasing demands on us in our work and personal lives, sustaining and improving focus on things which matter is getting tougher and tougher.

You’ll be pleasantly surprised to learn that keeping focused is no longer about trying to discover secret weapons of willpower or self-discipline. With these initial self-reflective exercises and different brain-training exercises, you’ll no longer be having arguments with yourself to get on with the job!

Here’re 7 ways on how to improve focus that you can start applying:

1. Have a Plan You Feel Clear About

One of the most common reasons we struggle to maintain focus is because we lack clarity about what we need to do next. The next best action step does not feel clear to us.

If you are trying to lose weight but aren’t clear on exactly what activities you need to do, with what intensity, the food you need to eat and the timing of when all this needs to happen, you increase your chances of staggered progress.

If there are not enough parts early in the process to that feel clear for you to make the next step, these emotional obstacles will derail you.

You must also recognize the amount of detail in the steps you need to feel ready and confident to move forward — this will differ between you and the next person. You and another person can be given exactly the same instructions to learn a task. He/she might feel completely ready and confident to get to work. On the other hand, you hesitate.

Work on developing enough detail clarity until you feel you have enough resources and know enough to take the steps. When you do, stepping forward will be easy and momentum will flow.

2. Set Your Mood and Environment to Maximize Your Capacity to Focus

It’s been argued that in slightly-above-ambient temperatures, you can be more creative. You feel more relaxed and your productivity increases. Conversely, lower temperatures have also been found to more positively influence decision-making ability and alertness.

Cornell University conducted a study of office administration workers whereby their productivity positively correlated with increased office temperatures.[1] At 25℃, the workers were typing with 90% accuracy. However, with a drop of 5℃, the typing rate nose-dived along with an increased error rate of 25%. The study also identified other factors which could greatly affect productivity and focus such as air quality and pollution.

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It’s not just temperature you need to pay attention to. Good lighting is essential. The wavelength of blue light emitted from neon lights and most electronic devices generally ignites our serotonin levels and keeps us awake. Consider though that natural light is best where possible. When your body is truly getting tired, you can honor its natural rhythms and listen to its cues for rest.

Switch off communication applications (e.g. Facebook messenger, Slack, Yamma). Make it hard for yourself to access such applications and devices by physically putting them in places that are inconvenient for you to access (try the 20-second rule and make it take more time to access). If you have to go outside to the garden shed to retrieve your phone (and it’s cold and raining outside), you’re less likely to do it!

Maximize your exposure to visual messages which direct you to stay on task. Rather than have your eyes cast across post-it-note messages such as: “Don’t get distracted”, have messages of what you want to direct yourself to do: “Keep going. Stay focused.” Surround where you plan to execute most of your day’s work with deliberate messages that directly tell you to stay on track.

3. Create a Distraction Procrastination To-Do List

When you know you have to prepare a complex report or assignment, the temptation to be carried away with the social flittings of your friends on Facebook or your colleagues chatting nearby will likely be stronger than ever. That story you spin yourself that you’re only spending a smidgin’ of time getting ‘up-to-date’ so it can’t really do any harm becomes the only story you want to believe.

Trying to resist the temptation completely can cost you valuable time and mental energy. The guilt you harbor for contemplating digressing from your important activity inflicts an emotional cat-o-nine tails upon you. That doesn’t serve you either. What do you do?

Submit half-way. Fully indulge at a designated time period to soak up that dopamine rush from scrolling through sporadic events and sponsored posts on your newsfeed or chat to whoever is online at the time. However, timing here is essential.

After pounding through a chunk of work, submit to that guilty pleasure. When you engage in it, do it fully. If you’ve been studying straight for three hours, it’s time to stand up, stretch and stroll to your favourite coffee shop and back. Go for a walk or swing on the swings in your closest public park.

If you work from home, bake a batch of scones, put on a face mask as you soak your feet in a foot spa. Or watch half of the football match you recorded but haven’t gotten ‘round to reviewing yet.

Cold-turkey abstinence is hardly ever effective. Not only are you wasting time and energy resisting the urge. You make the urge stronger by denying yourself! So, don’t deny yourself but manage it wisely.

4. Practice Meditation and Mindfulness

If you’re yet to be convinced of how meditation can help you improve focus, look no further than the declarations made by the American Psychological Society praising its benefits.[2] More and more studies are demonstrating how meditation can reduce rumination, stress, anxiety and improve relationships, emotional stability, focus and working memory capacity.

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If you’re not meditating, you are doing yourself a gross disservice. Meditating allows to practice regaining focus. As you practice, you learn and increase your skills to notice when your mind is wandering off track. You then practice bringing it back to what you should be directing your attention to.

Include in your morning preparations for the day a gentle but directed review of what you need to devote your time to today. Throughout the day, consider that your attention span swings like a pendulum. Exercise it one direction and let it swing into a free-thought space for moments of reprieve.

The world, our bodies and our minds work in rhythms. Learn to exercise your mind and focus as such. If you try to beat yourself cognitively into submission, you’re unlikely to win. You’ll be unnecessarily exhausting yourself in repeated attempts of trying.

Here’s a beginner guide for meditation: Meditation for Beginners: How to Meditate Deeply and Quickly

5. Schedule Planning, Review and Recognition Periods Throughout Your Day

Management consultant and best-selling author of 18 Minutes, Peter Bregman recommends a simple plan to help train your brain to remain focused and help you track your progress.

Before the computer goes on, the first 5 minutes of your day, you invest in planning and write out your ‘today’s activities’ list. Physically writing down your activity goals for the day (using paper and pen, not electronic word processing) engages more functions within your brain (e.g. the generation effect[3]) which train it to recognize these activities are highly important.

Bregman then recommends that for 1 minute at the end of each of the next 8 hours, you stop and recall what you have accomplished in that hour. You congratulate yourself for what you have achieved and regain focus, recalibrate expectations and take a pause. You slow down to speed up.

By reviewing what you have accomplished, you attach a positive emotional experience to your work and progress. This action in itself will improve your focus as you fuel your motivation to keep the wheels of your momentum, rolling.

The final 5 minutes at the end of the day are spent in reviewing and planning the next day. Doing so makes it easy for you to sustain laser focus from one day to the next, to the next.

These 18 minutes of planning serve as plain but powerful guard rails to keep you mentally on track.

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6. Create Goals and Activities That Satisfy Your Highest Priorities and Values

Whenever you’re resisting doing something, it’s highly likely because it’s not topping your desirability charts.

As a human being, you behave and act in ways which ultimately keep you feeling safe and comfortable. As long as we can see we will get to continue feeling safe and comfortable, it doesn’t matter what activity we’re asked to do.

However, the moment a notion arises of your needing to do something that feels unfamiliar (and hence, uncomfortable), you can guarantee you’ll feel a sting of resistance. It might be slight but it will be there. However, life doesn’t let us simply avoid whatever we please.

The key is to examine and reframe what you need to do in a way that does satisfy your highest values and priorities.

If you believe you know what your values and priorities are, take a look at the results you have against the goals you’ve set for yourself thus far.

For example, if you believe one of your highest priorities is to have a healthy bank balance yet your balance statement shows more outgoings than revenue, having a lot of money is actually not a high priority for you.

At this point, you need to explore the variety of activities that yield a healthy bank balance that you’re not currently exercising. Saving, reducing costs, modifying and monitoring spending habits, making wiser purchase choices and finding ways to increase your income are all activities you need to explore. These things might sound dull and like hard work.

That’s probably why you’re not doing them! The great news is that they don’t have to be.

Work out which of these activities are the easiest and fun (i.e. create feelings of comfort and safety) for you. Then either get someone or engage a mechanism to do the rest for you.

If you are good at generating income, engage a financial adviser to set up structures which will monitor and wisely manage your spending. You can have your cake and eat it too.

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Simply work out which parts of the cake you like eating the most and invite others along who like eating the other parts.

7. Transform Information to Make Things More Interesting

According to neurobiologists’ findings, we learn better when we actively do different things with the information. Not only are our experiences of learning more enjoyable, we activate more parts of our brain. This serves lessons and memories to be more effectively encoded into long-term memory.

You need to become clever at delighting and regularly stimulating your senses through variety.

If you’re studying, engage a variety of ways to exercise using the knowledge and skills you must develop. Discussion groups, creating informal quizzes, teaching someone the information you need to learn involves you exercising verbal communication skills where you must both give and receive information. You must adapt to your audience.

Drawing pictures and diagrams, creating voice memos about what you’re learning, using colors and symbols again different activates different parts of the brain. More connections are developed in your neural circuitry to aid your recall.

Furthermore, you become more adaptable and adept at applying what you learn to different situations.

Creating your own personalized manuals and notes becomes a passion project which pushes the personal gratification scale higher and higher.

Before you know it, staying focused no longer feels like a chore.

The Bottom Line

The need to stay focused drops when you set goals and make choices that steer you toward satisfying your highest priorities, values and principles.

Having arduous experiences on your journey are inevitable. Using these exercises and strategies, you can forecast when distractions and boredom are approaching and transform these into some of the most effective and productive chapters, ever.

More About Staying Focused

Featured photo credit: Trent Szmolnik via unsplash.com

Reference

More by this author

Helen D'Silva

Performance Psychologist for Business and Entrepreneurship, Sport and Personal Development

How to Improve Focus: 7 Ways to Train Your Brain How to Calm Down When You’re Stressed and Anxious How to Manage Anxiety: Sound Advice from a Mental Health Expert How to Cultivate a Positive Mindset (A Step-By-Step Guide) How to Cope with Anxiety and Stress at Work: 5 Psychology Techniques

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Last Updated on December 10, 2019

How to Stay Motivated and Reach Your Big Goals in Life

How to Stay Motivated and Reach Your Big Goals in Life

It is hardly a secret that the key to successfully accomplishing one goal after another is staying motivated. There are, of course, tasks which successful people may not like at all, yet they find motivation to complete them because they recognize how each particular task serves a greater goal.

So how to stay motivated most of the time? Here are 5 simple yet effective ways on how to stay motivated and get what you want:

1. Find Your Good Reasons

Anything you do, no matter how simple, has a number of good reasons behind it.

You may not be able to find good reasons to do some tasks at first but, if you take just a few moments to analyze them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all – we’ve been doing them for so long that they feel natural.

If you’re ever stuck with some tasks you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons.

Even when you set goals, there needs to be reasons behind these goals. They may not be obvious, but stay at it until you see some, as this will bring your motivation back and will help you finish the task.

Some ideas for what a good reason can be:

  • A material reward – quite often, you will get paid for doing something you normally don’t like doing at all.
  • Personal gain – you will learn something new or will perhaps improve yourself in a certain way.
  • A feeling of accomplishment – at least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.
  • A step closer to your bigger goal – even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

2. Make It Fun

When it comes to motivation, attitude is everything. Different people may have completely opposite feelings towards the same task: some will hate it, others will love it.

Why do you think this happens? It’s simple: some of us find ways to make any task interesting and fun to do!

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Take sports for example. Visiting your local gym daily for a half-an-hour workout session sounds rather boring to some. Yet many others love the idea!

They like exercising not only because they recognize the good reasons behind it, but simply because it’s fun! At certain time of their daily schedule, they find going to gym to be the best thing to do, simply because nothing else will fit their time and lifestyle so perfectly.

Depending on how you look at it, you can have fun doing just about anything! Just look for ways of having fun, and you’ll find them!

A simple approach is to start working on any task by asking yourself a few questions:

  • How can I enjoy this task?
  • What can I do to make this task fun for myself and possibly for others?
  • How can I make this work the best part of my day?

As long as you learn to have the definite expectation of any task being potentially enjoyable, you will start to feel motivated.

Some of you will probably think of a thing or two which are valid exceptions from this statement, like something you always hate doing no matter how hard you try making it fun. You’re probably right, and that’s why I don’t claim everything to be fun.

However, most tasks have a great potential of being enjoyable, and so looking for ways to have fun while working is definitely a good habit to acquire.

3. Change Your Approach And Don’t Give Up

When something doesn’t feel right, it’s always a good time to take a moment and look for a different approach for the task.

You may be doing everything correctly and most efficiently, but such approach isn’t necessarily the most motivating one. Quite often, you can find a number of obvious tweaks to your current approach which will both change your experience and open up new possibilities.

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That’s why saying “one way or another” is so common — if you really want to accomplish your goal, there is always a way; and most likely, there’s more than one way.

If a certain approach doesn’t work for you, find another one, and keep trying until you find the one which will both keep you motivated and get you the desired results.

Some people think that trying a different approach means giving up. They take pride in being really stubborn and refusing to try any other options on their way towards the goal.

My opinion on this is that the power of focus is great, but you should be focusing on your goal, and not limiting your options by focusing on just one way to accomplish it it.

4. Recognize Your Progress

Everything you may be working on can be easily split into smaller parts and stages. For most goals, it is quite natural to split the process of accomplishing them into smaller tasks and milestones. There are a few reasons behind doing this, and one of them is tracking your progress.

We track our progress automatically with most activities. But to stay motivated, you need to recognize your progress, not merely track it.

Here’s how tracking and recognizing your progress is different:

Tracking is merely taking a note of having reached a certain stage in your process. Recognizing is taking time to look at a bigger picture and realize where exactly you are, and how much more you have left to do.

For example, if you’re going to read a book, always start by going through the contents table. Getting familiar with chapter titles and memorizing their total number will make it easier for you to recognize your progress as you read. Confirming how many pages your book has before starting it is also a good idea.

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You see, reading any book you will be automatically looking at page numbers and chapter titles, but without knowing the total number of pages, this information will have little meaning.

Somehow, it is human nature to always want things to happen in short term or even at once. Even though we split complex tasks into simpler actions, we don’t quite feel the satisfaction until all is done and the task is fully complete.

For many scenarios though, the task is so vast that such approach will drain all the motivation out of you long before you have a chance to reach your goal. That’s why it is important to always take small steps and recognize the positive different and progress made. This is how your motivation can sustain in long term.

5. Reward Yourself

This is a trick everyone likes: rewarding yourself is always pleasant. This is also one of the easiest and at the same time most powerful ways to stay motivated!

Feeling down about doing something? Dread the idea of working on some task? Hate the whole idea of working? You’re not alone.

Right from the beginning, agree on some deliverables which will justify yourself getting rewarded. As soon as you get one of the agreed results, take time to reward yourself in some way.

For some tasks, just taking a break and relaxing for a few minutes will do.

For others, you may want to get a fresh cup of coffee and even treat yourself a dessert.

For even bigger and more demanding tasks, reward yourself by doing something even more enjoyable, like going to a cinema or taking a trip to some place nice, or even buying yourself something.

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Your progress may not seem to others like anything worth celebrating but, take time and do it anyway! It is your task and your reward, so any ways to stay motivated are good.

The more you reward yourself for the honestly made progress, the more motivated you will feel about reaching new milestones, thus finally accomplishing your goal.

Mix and Match

Now that you have these five ways of staying motivated, it is a good moment to give you the key to them all: mix and match!

Pick one of the techniques and apply it to your situation. If it doesn’t work, or if you simply want to get more motivated, try another technique right way. Mix different approaches and match them to your task for the best results.

Just think about it: Finding good reasons to work on your task is bound to helping you feel better; and identifying ways to make it fun will help you enjoy the task even more.

Or, if you plan a few points for easier tracking of your progress and on top of that, agree on rewarding yourself as you go; this will make you feel most motivated about anything you have to work through.

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Featured photo credit: Lucas Lenzi via unsplash.com

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