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Staying on task can be difficult, but it can be particularly challenging when you are surrounded by constant distraction. In today’s always-connected world, diversions are nothing more than a click away. Even during quiet moments, distraction is literally at your fingertips as you find yourself checking your Facebook or trying to catch that elusive Pokémon.
The capability to concentrate on something in your environment and direct mental effort toward it is critical for learning new things, achieving goals, and performing well across a wide variety of condition. Whether you are trying to finish a report at work or competing in a marathon, your capability to focus can mean the difference between success and failure.
Eliminate Distractions
Admit it, you saw this one coming. While it may sound obvious, people often underestimate just how many distractions prevent them from concentrating on the task at hand. Such intrusions might come in the form of a radio blaring in the background or perhaps an obnoxious co-worker who constantly drops by your cubicle to chat.
Minimizing these sources of distraction often sounds easier than it really is. While it might be as simple as turning off the television or radio, you might find it much more challenging to deal with an interrupting co-worker, spouse, child, or roommate.
Start by Assessing Your Mental Focus
Before you start working toward improving your mental focus, you might want to begin by assessing just how strong your mental focus is at the present moment.
Your Focus Is Good If
Focus on One Thing at a Time
While multitasking may seem like a great way to get a lot done quickly, it turns out that people are actually rather bad at it. Juggling multiple tasks at once can dramatically cut down on productivity and makes it much harder to hone in on the details that are truly significant.
Part of improving your mental focus is all about making the most of the resources you have available. Stop multitasking and instead give your full attention to one thing at a time.
Live in the Moment
It’s tough to stay mentally focused when you are ruminating about the past, worrying about the future, or tuned out of the present moment for some other reason. You have probably heard people talk about the importance of “being present.” It’s all about putting away distractions, whether they are physical (your mobile phone) or psychological (your anxieties) and being fully mentally engaged in the current moment.
Practice Mindfulness
Mindfulness is a hot topic right now, and for good reason. Despite the fact that people have practiced forms of mindfulness meditation for thousands of years, its many health benefits are only recently starting to be understood.