21 Ways to Focus

The more uncertainty around us, the more we miss out on our attention. We don’t stop in the present moment. We seem to walk without waking up, and are not fully aware of ourselves, relationships, events. We “swallow” what is happening, sometimes without chewing, without feeling the taste. When we forget to pause from time to time, we lose touch with ourselves.

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To gain access to ourselves and to important information from the world around us, you need to pause. Otherwise, we may remain deaf and blind to life’s messages. We may overlook what matters most—our own inner reality, the people we connect with, and the world we live in.

Mindfulness and the skills associated with it encourage us to stop, turn our attention, and enjoy the moment. And this can be learned. Research backs mindfulness for health and well-being¹. And according to some reports, it even helps to strengthen the immune system.².

How to focus on what’s important?

Mindfulness is most effective when it is constantly woven into the fabric of our lives, and not only “turned on” when we urgently need it. One way to become more mindful is to start noticing what you are doing right now.

During the pause, listen to the sounds around you, focus on objects and events. Notice your emotional attitude towards them, pay attention to the physical sensations in the body.

It’s really easy! All we need to do is stop and pay attention to what is happening, get out of autopilot mode and become aware of our own internal processes.

I tried an experiment called Mindfulness Pause. Three times a day for a week, I stopped for less than a minute. The calendar on my phone reminded me to pause, take a breath, and just notice where I was and what I was experiencing.

The results of my personal experiment were simple but wonderful. Those few minutes a day helped me feel calmer and gain more clarity. I found that I began to notice and do much more, and now I do not need an alarm clock to remind me of awareness.

Even short, daily mindful pauses can help make positive changes in our lives.

21 Ways to Develop Mindful Focus

Here are some ways to help you practice this simple and powerful strategy to transform your life.

1. Feel how your feet are on the floor, how you feel the weight, the pressure on the floor.
2. When walking up stairs, pay attention to how your feet touch the steps.
3. When you receive a notification or a phone call, do not rush to take it. Take one calm breath in and out.
4. Turn off personal electronic devices for an hour a day.
5. Notice when and why you smile.
6. Putting a kettle of water to boil, do not rush anywhere. Wait until it boils.
7. Eat any meal consciously, with full attention to all sensations, without distraction.
8. Look around and carefully describe what surrounds you.
9. Pay attention to your breath. Notice how it feels in your body. Gradually increase the number of conscious inhales and exhales.
10. Listen, note several different sounds that sounded nearby.
11. Put your hands together with your palms – how do you feel?
12. Stretch and relax, notice what has changed.
13. Describe to yourself or aloud your state: “calm”, “excitement”, “joy”, etc.
14. Check and release excess tension in the body.
15. Notice something of value in the other person.
16. Compliment someone else or write a thank you note.
17. Focus your attention on what you are doing right here, right now.
18. Set a timer for 1 minute. Sit down and do nothing. If you feel uncomfortable, think about why. Gradually increase the time.
19. Before making a decision, take a break for 5-10 minutes. Feel if you really want it. Even if it’s about a meeting or going to the movies.
20. Mark things that annoy you, hurt you, and try to understand the reason.
21. Turn on curiosity with short questions to yourself, such as: “Am I really thinking about this right now? What can stop me?”

Do not try to do all the exercises at once every day. Choose 2-3 items from the list in the morning and form the intention to remember this during the day.

¹ Goleman & Davidson, 2017; Siegel, 2011; Smith J.L. & Hollinger-Smith L., 2015

² (Black & Slavich, 2016).