Concentration is a learned skill and the ability to focus at will requires practice. It's interesting to note that out of an estimated 60,000 thoughts you might think in a day, 95% of them will be random thoughts you have had many times before.
Nearly everyone can focus. Just watch anyone absorbed in a good movie, a good book, or a video game as they try to reach the next level. What we need be concerned with is the ability to focus at will.
The power then, lies not in the thoughts you have but in your ability to focus. Since attention is the seat of your power, the question that needs asking is which thoughts are you giving your power to?
Actively learning to focus your attention on those things, thoughts and feelings you want, while letting go of the ones you don't want, could be the best thing you ever do to enhance your health, well being, and happiness.
Being enthusiastic about a project naturally enables you to focus. But what can be done about jobs you are less excited about? Boredom, anxiety and day-dreaming are usually the main culprits interfering with the ability to concentrate. While it is preferable to practice your ability to focus on those tasks you are enthusiastic about, there are ways to increase your focus level for those chores that simply must be done whether you enjoy them or not.
The first thing to do when faced with an unpleasant task is change your point of view. Everything has a positive aspect to it, so spend a few moments and look for that silver lining. To make an unpleasant job a little more palatable, build in a few treats along the way. When you find your thoughts starting to drift, remind yourself of the final reward at the end of a job well done.
Distractions are inevitable; the goal is to develop your ability to cope with a distraction and get back on track. This naturally involves a certain amount of self-discipline. When you notice you thoughts start to drift or you are interrupted, order your mind to STOP; then gently bring your mind back to where it should be. The key word here is gently, trying to force yourself to concentrate only increases resistance.
Allow specific times for your mind to wander or worry. With time set aside to worry or day-dream, stray thoughts are less likely to force themselves into your focus time. Making a note of worrisome thoughts will sometimes help. It is easier to put aside thoughts you know will not be forgotten.
To maintain focus do not overdo it. Work for a reasonable amount of time and give yourself a break. This goes a long way toward keeping yourself fresh and on task. If forced to quit before you are finished, decide where you are and when you are going to pick your project back up again.
Keep in mind that all times of day are not created equal. By keeping track of the high and low points of your average day you are better equipped to decide when to schedule your productive time and when to allow your mind to wander. Knowing this keeps your mind focused on being here Now and coping with the current assignment.
When trying to focus on an unpleasant task, forget about the past, don't fret about the future. Your ability to focus at will is determined by your ability to master living in the present.
Thursday, April 02, 2015
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