Few things are more frustrating than knowing what it takes to finish a project and not being able to concentrate on it. At those moments, anything (Facebook, WhatsApp, etc.) seems more exciting than the task at hand.
Fortunately, there are many ways to get away from distractions and improve your ability to concentrate for long periods.
Some involve small adjustments, while others require a bigger commitment. Shana Lebowitz gives us some of them, and they’ll make you more productive in both your professional and your personal life.
1. Work on your most important projects first thing in the morning
Every day is full of experiences that can sap your willpower. By three in the afternoon it can be hard to muster the cognitive resources you need to focus on anything work-related.
That’s why you need to work on your most important tasks first thing in the day, while you still have the focus and willpower to get them done.
Psychologist Kelly McGonigal offers another reason why willpower may be higher first thing in the morning: the brain is refreshed by sleep. This is also why taking a nap can boost your willpower and your productivity.
2. Make a quick to-do list
If you have 30 things on your to-do list and half of them are due this week, it’s no wonder you feel you can’t do it.
A better option is to set very short-term goals. For example, make a list of the things you’d like to finish in the next hour.
That forces you to be realistic when you think about how much you can actually achieve in a limited period of time.
3. Practise concentrating for long periods
More and more experts recommend playing chess, or a similarly complex game against tough opponents, to develop your ability to concentrate for long periods and to improve your memory.
In fact, more and more educational organisations around the world are adding chess to their school programmes. That’s because it helps increase concentration and memory, skills that can improve performance in other areas of life.
See also: Nine things you can do every day to become smarter
4. Start an exercise routine
Physical activity has countless benefits, but one of the less obvious ones is that it helps sharpen your focus.
That’s because, according to a study mentioned by Mukul Shukla, regular aerobic exercise can lead to growth in the parts of the brain related to attention and memory.
Other research suggests it might not take long to reap the cognitive benefits of exercise. Children who took part in 10 to 40 minutes of exercise showed an immediate increase in concentration and mental focus, probably because of improved blood flow to the brain.
5. Work out why you’re distracted
It’s tempting to start scrolling through your Facebook wall instead of answering clients’ emails. A better option is simply to accept that you’re having trouble concentrating and work out why.
It’s important to know what kind of distraction it is, physical or mental. If it’s mental, try putting your phone away or using a plug-in that blocks certain websites. If it’s a physical distraction, consider going for a walk or having something to eat or drink.
6. Take regular breaks
Recent research highlights the importance of building regular breaks into your work schedule.
That may be because sustained attention to a single task hurts performance. One study found that people who took two breaks during a 50-minute cognitive task did the work much better than those who took no breaks at all.
The question is: how long should you work before taking a break? Some research suggests that the perfect formula is to work for 52 minutes and then take a 17-minute break.
Eric Pepke recommends more frequent breaks: “Take a five-minute break at least every 20 minutes: get up, walk around and reset your brain. Not only does it make it easier to keep at the task for longer, it makes each 20-minute chunk much more effective.”
7. Check your email when you have several messages
Experts recommend that you only check your email and Facebook when you have at least ten new messages. That way, you’ll be able to resist the temptation to keep refreshing your inboxes and you can keep working on your project.
See also: Books to read to become smarter
8. Practise mindfulness
Mindfulness is the general term for cultivating a greater awareness of your experiences in the present moment, and it can help keep you focused on the task.
One simple mindfulness practice is “doing what you’re doing with complete focus”, says Paras Trehan. For example, Trehan says, we should pay attention to every bite of food we take, including its flavour, temperature and texture. Over time, we’ll get used to zeroing in on single tasks, and we’ll keep external distractions to a minimum.
9. Learn to meditate
Meditation is gaining ground in Western societies, as more and more people come to appreciate its psychological benefits. One study found that people were better able to concentrate after spending several months on a meditation retreat.
So experts recommend that you find a quiet place, sit in a comfortable position and start breathing. Count to six as you breathe in and to six again as you breathe out. Keep doing that for as long as you can. The key is to notice when your mind is wandering instead of focusing on the task.
10. Be patient
Developing any new cognitive skill takes time, and you mustn’t be too hard on yourself.
While you’re busy building up your ability to concentrate, don’t give up on yourself. Stay optimistic and get excited about your progress.
See also: Fifteen motivating things we should tell ourselves every day
Featured image: © Jorge Royan / http://www.royan.com.ar, CC BY-SA 3.0, via Wikimedia Commons.
