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Are you thinking, "I agree, but HOW do we improve our ability to focus and maintain attention
-- no matter what?"
These five FOCUS tips can help you concentrate better -- whether you're working in a busy
office, studying at school, sitting in a meeting, or trying to finish a project.
Just as athletes build physical stamina by pushing past the point of exhaustion, you can build
mental stamina by pushing past the point of frustration.
Just as runners get their second wind by not giving up when their body initially protests, you can
get your "second mind" by not giving up when your willpower initially protests. Continuing to
concentrate when your brain is tired is the key to S-T-R-E-T-C-H-I-N-G your attention span and
building mental endurance.
For example, "I will think about how to pay off that credit card debt when I get home tonight and
have a chance to add up my bills. For now, for the next thirty minutes from 1-1:30 pm, I will
give my complete focus to practicing this presentation so I am eloquent and articulate when
pitching this proposal to our VIP clients."
Still can't get other concerns out of your head? Write them down on your to-do list so you're free
to forget them. Recording worrisome obligations means you don't have to use your brain as a
"reminder" bulletin board, which means you can give your undivided attention to your top
priority task.
C = Conquer Procrastination
Don't feel like concentrating? Are you putting off a task or project you're supposed to be working
on? That's a form of procrastination. R. D. Clyde said, "It's amazing how long it takes to
complete something we're not working on."
Next time you're about to postpone a responsibility ask yourself, "Do I have to do this? Do I
want it done so it's not on my mind? Will it be any easier later?" Those three questions can give
you the incentive to mentally apply yourself because they bring you face to face with the fact this
task isn't going away, and delaying will only add to your guilt and make this onerous task occupy
more of your mind and time.
What if you want to switch to telephoto focus? What if you have to prepare for a test and you
need 100% concentration? Cup your hands around your eyes so you have "tunnel vision" and are
looking solely at your text book. Placing your hands on the side of your face blocks out
surroundings so they are literally "out of sight, out of mind." Think about the importance of those
words.
Want even better news? Does the name Pavlov r-r-r-ring a bell? If you cup your hands around
your eyes every time you want to switch from wide-angle to telephoto focus, that physical ritual
becomes a Pavlovian trigger.
Remember? Pavlov rang the bell, fed the dog, rang the bell and fed the dog, until the dog started
salivating as soon as he heard the sound of the bell. Similarly, using your hands as blinkers every
time you want to narrow your focus teaches your brain to switch to "one track" mind and
concentrate on your command.
I constantly relearn this lesson. One time I was giving my sons their nightly back rub. Although I
was sitting right next to them, I might as well have been in the next country because I was
thinking of the early morning flight I needed to take the next day and wondering if I had packed
my hand-outs, if my ticket was in my purse, etc.
Suddenly, my unfocused eyes fell upon my sons and I truly SAW Tom and Andrew as if I was
looking at them for the first time. I was immediately flooded with a sense of gratitude for these
two healthy, thriving boys. I felt so blessed to have been gifted with such wonderful sons. In an
instant, I went from being absent-minded to being filled with a sense of awe and appreciation for
their presence in my life.
Next time your mind is a million miles away, simply look around you and really SEE your
surroundings. Study that exquisite flower in the vase. Get up close to the picture on the wall and
marvel at the artist's craftmanship.
Lean in and really look at a loved one you tend to take for granted. This will "Velveteen Rabbit"
your world and make it come alive in your mind's eye.
Sam has had the opportunity to speak to more than a half million people in more than 35 states
since 1981. Her keynotes, training workshops, and conference presentations consistently receive
excellent evaluations for being full of fun, real-life ideas participants are motivated to use
immediately at work, at home, and in their community. She was the top-rated speaker at both the
1996 and 1998 International Platform Association conventions in Washington DC, and won the
2003-2004 Outstanding Capital Speaker Award.
Create a space designated solely for work. If that space is your desk in a work
office, for example, use it only for work ' step away from it when taking breaks or
eating.
Step2
Form a strong association between working and your desk to make concentrating
easier.
Step3
Remove surrounding distractions. Turn off the ringer on your phone and, if possible,
shut down your computer if you will be tempted to surf the Web.
Step4
Assemble all the materials you will need (books, paper, charts). You want to avoid
getting up to retrieve materials and distracting yourself.
Step5
Set a specific production goal and give yourself a manageable chunk of time
(perhaps 1 to 2 hours) in which to achieve this goal.
Step6
Step7
Reward yourself after each period of intense concentration with a small break.
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Instructions
Difficulty: Moderately Easy
Make sure you're alert and attentive before trying to memorize anything.
Step2
Understand the material rather than merely memorizing, if it's the type that
requires deeper comprehension.
Step3
Look for larger patterns or ideas, and organize pieces of information into meaningful
groups.
Step4
Link the new bits of knowledge with what you already know. Place what you learn
into context with the rest of your knowledge, looking for relationships between
ideas.
Step5
Engage your visual and auditory senses by using drawings, charts or music to aid
memory.
Step6
Use mnemonics ' devices such as formulas or rhymes that serve as memory aids.
For example, use the acronym 'HOMES' to memorize the Great Lakes (Huron,
Ontario, Michigan, Erie and Superior).
Step7
Repeat and review what you've learned as many times as you can. Apply it or use it
in conversation, as continual practice is the key to remembering things in the long
term.