Training your attention span
In a world where you are encouraged to keep scrolling or to click to the next post or video the moment your brain gets bored, feeling like your attention span is lacking isn’t uncommon. Some sources say the average attention span is only eight seconds while others say twenty minutes. Still, one thing is clear – the amount of stress often experienced in today’s fast-paced world can make it difficult to stay focused.
However, implementing healthy habits to help you focus and reduce distractions can help ease stress and anxiety. Here are a few tips to improve your focus and get the most out of your day.
1. Train your thought process. When you find it difficult to pay attention, your brain may wander, breaking your concentration. Rather than getting lost in thought or forcing yourself back to the present task, try gently guiding your thoughts back by reminding yourself of the task at hand. Like any skill, this takes practice, but the more you train your brain, the easier it will become.
2. Write down distractions for later. You’re in the middle of a task and suddenly you remember tomorrow is trash day, but you still need to move the trash bins! Instead of leaving one task for another, write down a reminder for later. Try focusing on and finishing one task at a time, knowing that you have set reminders so you won’t forget the other tasks later.
3. Start with short bursts. To get more done, it may be tempting to schedule long, uninterrupted sessions for each task. However, this can lead to frustration and make focusing even more difficult. Instead, try limiting each session to fifteen to twenty minutes before taking a break—especially in the beginning. As your brain becomes used to focusing, you will find extending the time you spend working easier.
4. Keep your to-do list realistic. Too long of a to-do list can create more stress, leading to trouble focusing. Try identifying three or four of your most important tasks to accomplish each day. This will allow you to prioritize what is urgent and important rather than leaving big projects to the last minute.
Lastly, give yourself some grace. Not every day will be highly productive, and that’s okay! Sometimes feeling overly distracted or unable to focus is your mind’s way of asking to rest. Don’t be afraid to listen to your gut and allow your mind and body to rest and recover.
