It can be easy to get distracted even when you’re trying to stay focused. Even if you succeed in blocking out external distractions, your own thoughts could break your concentration. Worrying about bills, wondering if you left the light on in your car, does that person you’re sweet on like you, is your pet sick or just grouchy… Buddhism calls this constant mental chatter “monkey mind.” When you feel your attention slipping- whether it’s because of monkey business happening outside your head or in it- here are a few things you can do to lock back in.
“All of the following suggestions have been proven to be helpful... The key is to find out which ones work best for YOU,” said Jennifer Moore, Rio Salado Faculty Chair for Psychology. “The most important skill any human develops is to become self-aware of what works for them.”
Get Physical
A good way to get yourself back to neutral is to get out of your bed and focus on your body. Step away from your task and do some light physical activity. It could be doing some stretching, taking a walk, jumping jacks, playing with your dog, etc. You want to do something that requires no thought and burns a bit of physical energy. Exercise reduces stress and releases neurotransmitters like serotonin, dopamine, and endorphins that induce a state of relaxation and satisfaction. A happy, unstressed mind is one that’s going to be more able to concentrate.
Refuel
Do you feel thirsty? Is your stomach grumbling? Dehydration and hunger are two of the hardest hurdles to clear when you’re trying to concentrate. This is why it’s important to not study on an empty stomach. Keep some healthy snacks handy and drink plenty of water. Stay away from snacks that are too sugary or loaded-down with artificial sweeteners; they may give you a quick boost of energy after you eat them but you’ll crash out later and few things kill a study session like a full-on sugar crash.
Don’t Multitask
Don’t divide your attention. If you’re trying to focus on something, focus on THAT thing. Eliminate any potential distractions that could pull your focus. Mute or turn off your phone. If you’re trying to concentrate at home, make sure that any pressing to-do’s are done before your focus time. Feed the kids, walk your pets, water your plants, and then go into your workspace and concentrate.
Sprints are Better Than Marathons
When it comes to maintaining your concentration, short bursts tend to be better than long, extended periods of focus. Our cognitive capacities need time to recharge; consecutive hours of study make it harder for things to “stick” in your memory. You’ll wear out your mind and, like any overworked muscle, it’ll need to rest. A way to avoid this exhaustion is to do your focused activities in short chunks of time (no more than an hour at a time). You can use the Pomodoro technique and set a timer for 25 minutes, taking a short break after that timer goes off before doing another short session. Taking breaks is very important as it gives yourself time to relax and mentally refresh yourself.
Timing is Everything
We have peak periods where we’re at our most mentally sharp and alert. Pay attention to what times of the day you seem to be the most “on.” These usually are times in the day where you feel at your most energetic and alert. These are great times to study. If you choose to do focus-heavy work during times of the day where your energy level is dipping and you feel tired, it’s going to be much harder to stay on task.
Take a Nap
It may sound counter-intuitive to get some shuteye after your attention wanders but there are cognitive benefits to taking a quick catnap. If you’re able to step away from your work for about 10-30 minutes to take a short nap, it could be just the pick-me-up you need. Studies have found that adults who nap in the afternoon see a boost in their cognitive function, particularly in the areas of memory and language skills.
Practice Makes Perfect
When asked for a final tip on staying focused, Moore emphasized the importance of trial-by-error:
"Try these out! Which ones worked for you? Do some work better for you at different times of the day? Take note of those techniques that had a positive impact on your ability to focus and use those strategies to refocus when you lose track!"
Article by Austin Brietta