Too much information around … and too little time to absorb it. How to focus and become more productive? The concentration of attention is in our hands, says psychologist Lucy Jo Palladino.
Many of us live at a frantic pace. It would seem that new technologies allow us to do more, but there are no fewer unsolved problems. The reason is that we are finding it increasingly difficult to concentrate: concentration is lost. Information gushing from the Internet, like from a hose, but we do not have time to comprehend and assimilate it. And this chaos becomes another cause for concern and loss of attention. What to do to focus and become more productive?
American psychologist Lucy Jo Palladino offers several effective exercises in her book Maximum Concentration*.
Define your concentration zone
It is most difficult for us to concentrate when we are overexcited or, conversely, too relaxed. And the easiest way we manage to be attentive when we are aroused in moderation. This is our concentration zone. It is pleasant to be in it: we feel in ourselves enough strength to get the job done, we are able to listen carefully, plan effectively, make intelligent decisions, finish what we started, and concentration is easy.
What to do if you can’t concentrate at all? First of all, stop and realize that you are out of your optimal zone. Then try to understand what you need right now for your concentration to return — to cheer up or calm down?
At different times of the day, ask yourself how relaxed you are right now, and use the scale to illustrate. If you feel your tension level is above or below your desired level, use one of the techniques below to focus and move towards the zone of concentration. Once you get used to this practice, you will realize that concentration is always in your own hands.
Breathing in a square
This proven technique allows you to focus and quickly return to the zone of concentration, regardless of place and time: cheer up in a state of daydreaming or calm down in case of overexcitement. Look around, find with your eyes a rectangular object — a picture, a window, a door, a page of a book — and do the following.
Recovery respite
Are you trying your hardest to follow the “I won’t get up until I get it done” plan, but it’s all to no avail? Try the restorative breath technique. Walk, go shopping, listen to music. During a short rest, the brain switches to something else, and you will be able to focus more easily when you start working again. The concentration of attention will return, even if before the break you were too turned on or lacked energy. When using this technique, remember that you need to accurately determine the time when you will continue to work. And then…schedule your next break right away so you have something to look forward to.
- Sudoku: puzzle addiction
Conscious multitasking
If you lack energy, doing several things at the same time will do you good: additional activity will spur you on and stir you up. However, choosing this technique, you need to be very attentive to your condition. Multitasking can bring you out of apathy and energize you, but at the wrong time can lead to overexcitation.
It’s also important to remember that multitasking improves focus, but it also makes us less productive. However, sometimes we have to sacrifice time to focus.
The main thing — always remember that you have control over your concentration!
* For more exercises and advice from psychologist Lucy Jo Palladino, see her book «” (Mann, Ivanov and Ferber, 2015). Follow this link or enter promo code MK2014 (in Latin) and get a discount on the book. The promo code is valid until November 24th.