If you want to get much more done with less energy, there is nothing more important than improving your focus and sharpening your attention. In such a state, one becomes highly efficient without feeling tense or stressed.
But the digital age isn’t affecting our attention span in the best way. There is so much information around that we can only concentrate on something for a few minutes. A Microsoft study shows that the average person can hold attention for eight seconds. That’s less than a goldfish.
But there is good news: decades of brain research have developed many ways to strengthen memory and attention. Everyone can choose an exercise that allows them to improve and develop. Below we offer a review of the most effective ways to develop your own ability to concentrate.
Learn to set goals
Let’s take this connection as an example: count how many red objects you see around you. Now close your eyes and tell how many gray things surround you. Can’t answer? Naturally, because your attention was focused on the red items, they were your target, as opposed to the gray ones, which just didn’t come into focus.
This is the so-called binocular effect — all attention goes to what is visible in the eyepieces, and what is outside them falls out of sight.
If you drive your attention with binoculars around you, switching from task to task, your brain just doesn’t have time to focus. It doesn’t know what to allocate more energy to and what to leave out of attention. It turns out that without a goal, attention is scattered, no task is performed as it should be, and energy is wasted in the process. So, before concentrating on a particular task, talk to yourself about what you’re going to do and what results you plan to achieve. And be bold and write down plans for the day and the week: they will quickly get you back on track.
Use the Pomodoro technique to find work-and-rest balance
By definition, the ability to concentrate on one thing implies cutting off all unnecessary things, eliminating the clutter of intrusive thoughts, and calming the mind. Like memory, attention can be both intentional and unintentional. Unintentional attention occurs when the subject is of interest to us. Intentional one is the product of conscious effort.
Intentional attention initially requires volitional effort, but then we get involved and have no problem focusing on the activity.
The secret is to force yourself to immerse in the activity. For example, you bargain with yourself that you will concentrate on the report for 15 minutes. This is usually enough time to “work into” the topic. Afterward, the concentration becomes automatic.
One of the most famous time-management methods, the “Pomodoro Technique,” is based on this principle. It was invented by Italian student Francesco Cirillo. One day he noticed that he had spent many hours studying but still was not ready for exams. Then Cirillo realized: it is not the amount of time spent but the quality of training that matters. He set out to improve his concentration on his study. He divided his training into short intervals, each of which was followed by a short pause. The tool that helped him measure the time was an ordinary kitchen timer shaped like a tomato. That’s how the technique got its name.
Cirillo experimented and came up with his ideal ratio for concentration: 5 minutes of rest after every 25 minutes of work (i.e., one “tomato” equals 30 minutes). All time allocated for work can be divided into such segments, making more significant breaks (35–40 minutes) after several “tomatoes.”
Since then, the technique has repeatedly proved its validity: it is easier to concentrate on some subject if you know in advance that you will have to do it within a limited time.
Examine your daily routine
In the previous paragraph, we learned that for better concentration, you need to allocate certain intervals of time for work. To help yourself do this, it’s worth listening to your own biorhythms.
To start with, observe your activity and determine the best time for intensive work — most people are most energetic in the first half of the day. Eliminate distractions and work in intervals, clearly differentiating between work and rest periods.
This approach will help optimize your peak energy and attention span. By prioritizing demanding projects when you’re at your peak, you’ll start to feel your progress more clearly and, simultaneously, free up the rest of the day for routine tasks.
Train your brain with focused attention meditation
Do you remember our article “Here and Now. How Meditation Actually Helps the Thinking Process?” There, we have mentioned how a focused attention meditation works. We remove unnecessary noise when we fix our minds on one simple object. The brain has more power to process the information it receives, which leads to more effective thinking and sustained attention.
One simple yet highly effective technique of focused attention meditation is the so-called “Black Dote.” Here is the guideline:
- Sit comfy with the sheet of paper at arm’s length. You can stick it on a chair or wall. In the center of the sheet, draw a black dot 1–2 centimeters in diameter.
- Set the timer for 5–10 minutes.
- Look at the dot. Your task is to connect your entire consciousness to it so that no thoughts distract your attention.
- Look calmly at the point and consciously keep your attention on it.
- Thoughts that arise may take your attention away. As soon as you realize you are distracted, simply bring your attention back to the dot.
- At some point, you may feel that the side vision or your whole body is gone, and only the dot is left. This is a good indication that your focus meditation dot is going well.
- Of course, a dot is just a random example of a small visual object to focus on. It can also be a leaf, a flower, a cup, or anything. In the dark, a burning candle works beautifully.
Breath observation is another common and uncomplicated way to practice focus when meditating. It is described in more detail in this article.
Start practicing with 5 minutes and add another five each week until your meditation time reaches 20–30 minutes.
Take it easy
Don’t be upset if you have begun to train your attention and meditate daily, but your focus is still bouncing chaotically from thought to thought. It happens quite often. You just need more practice, as with any new activity.
The point is not to stop being distracted. It’s about noticing when you’re distracted and directing your attention back.
Usually, people begin to feel positive effects after four weeks of effort. If it seems too complicated, start gradually. For example, make a promise to devote 10 minutes to meditation daily or use a timer for two hours of your work time. To make it a habit, put reminders on your phone and reward yourself for progress.
Let us share a secret: the brain is lazy and tends to simplify its tasks. To avoid unnecessary stress, it constantly builds new neural networks; they will provide that extra power. Concentration becomes more manageable, and the process gets longer.
Help yourself with mindfulness apps
It’s handy to have tools at your fingertips to help you with mental workouts and track your progress. Inite is an app that helps you meditate and rewards you for regular practice and performance. Use Inite whenever you want to train your concentration: the app will time you and ensure your surroundings are quiet and you are not distracted by your phone. To be rewarded, write down the results of your practice after you finish it. Each recorded thought will bring you tokens, which you can later exchange for cryptocurrency. The more often you use the application, the more you earn while strengthening your attention span. You will notice the results after only a few cumulative hours of meditation!
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