CONCENTRATION TECHNIQUES

CONCENTRATION TECHNIQUES

MAKE A TALLY OF EVERY TIME YOUR MIND WANDERS

Divide the card up into three sections: morning, afternoon and night. Every time you catch your mind wandering, make a little tally in the appropriate box. You may choose to write what your attention was distracted by. After only a little while, you’ll find that your mind won’t wander as often, simply by keeping a tally! This helps you pinpoint your most vulnerable times and the greatest distractions.

SET ASIDE SPECIFIC TIME OF THE DAY TO LET YOUR MIND WANDER

If you have a set time during the day — say your “drift off” time is at 5:30 every day, when you get back from school or work — you may be less likely to sanction drifting off during 11 a.m. or 3 p.m. If you catch yourself drifting off during any of the unsanctioned times, tell yourself that you have a designated drift off time and try to keep your brain concentrated on whatever task is at hand

TAKE A WALK AND IMPROVE OXYGEN FLOW

Blood is the main vehicle of oxygen in our bodies. But blood gets pooled in the lower half of our bodies as a result of gravity, and doesn’t push as much oxygen to the brain, where it helps improve concentration. In order to help oxygenate the brain, get up and take a walk every so often to get the blood pumping.

REMEMBER TO GIVE YOUR BRAIN A QUICK BREAK AT LEAST EVERY HOUR

If your brain has to concentrate consistently for hours at a time, it loses processing power and your concentration levels slip. Better to space your project out and take breaks or power naps in between in order to reboot your concentration and keep it humming at closer to 100%.

PRACTICE DOING ONE TO COMPLETION

If you jump all over the place and start a new project before you’ve finished the last one, you’re telling your brain that it’s okay to switch from one subject to another. If you really want to improve your concentration, you’ll start trying to convince your brain to finish one task before you move onto the next one.

 

BE AWARE OF THE SPIDER TECHNIQUE

If you hold a vibrating tuning fork next to a web with a spider in it he spider comes to investigate where the noise is coming from. But if this happens repeatedly, the spider won’t stop to investigate the tuning fork anymore. It knows what to expect, so it ignores it. If you expect for distractions to come and throw you off your concentration you will be able to turn a blind eye and a deaf ear to it and continue focusing on your task at hand.

TRY THE KEYWORDS TECHNIQUE

In this simple technique, the only thing you have to do is to find the right keyword on what you are studying or doing and whenever you lose concentration or feel distracted or your mind wanders to something else, start saying that keyword repeatedly in your mind until you come back to the topic at hand. The keyword in this technique is not a single, fixed word but keeps changing according to your study or work. There are no rules to select the keyword and whichever word the person feels that it will bring back his concentration can be used as a keyword.

  • Example: When you are reading an article about the guitar. Here the keyword guitar can be used. Start reading each sentence slowly and while reading, whenever you feel distracted or not able to understand or concentrate, start saying the keyword guitar, guitar, guitar, guitar, guitar until your mind comes back to the article and then you can continue your reading.

TRY THE FIVE-MORE RULE

The five-more rule is simple. Whenever you feel like quitting or losing concentration, tell yourself to do five more of whatever you were doing. If it’s math problems, do five more problems. If it’s reading, do five more pages. If it’s concentrating, do five more minutes. Find the energy deep within to do five more of whatever you were you doing.

USE DEEP-BREATHING AND SELECTIVE FOCUSING

This technique involves you to take 3 deep breaths to allow your mind to relax. As you do it you may mentally decide on a colour or a pattern to focus on on opening your eyes. Observe this pattern or colour and proceed to take three deep breaths and repeat the exercise 5 times with 5 different stimuli from your environment. Do it the 6th time only focusing on the wall/window/door  opposite you, 7th time your study table, 8th time focusing on you books and stationary on the table, 9th time all the books and material of the subject you are studying and the last time on the particular page or line that you wish to read.

ADDRESS THE DISTRACTION IN A LETTER

Write a short letter to the distraction telling it that it is important but you need to complete your study/HW targets and that you will pay attention at it later. Mention the number of the chit on top, and the time and date at the bottom. Put this chit in a safe place i.e. near God, in a box, or trash the chits.

E.g. –

DATE : ____                                                             CHIT NO. ____

Dear phone game,

I am studying right now, and I need to concentrate and complete my targets. I like to play you and you give me happiness. You are important to me and I shall give you time and attention after my targets are over. But right now, I want to do This. Thank you for understanding.

TIME: _____

Manahsparsh