For many tasks at any job you do it is essential to be able to focus. If you can increase your focus, you will achieve more, make fewer mistakes and deliver faster and better results. It is also a sign of mental strength.
Unfortunately, the brain does not always play along: It hungers for variety and new stimuli. Instead of concentration we want to see, hear, experience and learn something new. After just a few minutes, the increased focus can be over and distraction comes.
There is also another problem: the internet makes it particularly difficult to increase concentration. Millions of distractions are waiting just a click away.
I have put together some exercises and tips for you to increase your focus.
Ensure peace and quiet
The larger the background noise, the more difficult it is to focus. If you share the office with others, or the home office with your partner, it is difficult to impose a duty of confidentiality on them and even if you do, other background noises remain. It is best if you can withdraw to a separate room where you can work undisturbed for tasks that require great concentration.
If this is not possible, headphones are a very good way of eliminating acoustic distractions and disturbing noises. Whether you opt for headphones that simply block out outside noise or whether you can work in a particularly concentrated manner with appropriately selected background music is up to you.
Do not overdo it
Your intentions may be good, but there is no point in trying desperately to stay focused for hours. That is almost impossible. It makes much more sense to organise your time and let a period of full concentration be followed by a short break to do other things.
Such breaks end your concentration, but they are intentional here so that you can then get back to the task at hand. Instead of short interruptions that provoke mistakes, allow your head a targeted time out to recharge your mental batteries.
Switch off all annoying noise
A ringing telephone, the annoying noise of the e-mail inbox or other sources of interference make focus impossible. If you want to devote your full focus to a task, the following always applies: Switch off everything you don’t necessarily need.
Hardly any e-mail is so urgent that the answer cannot wait half an hour. The same applies, of course, to YouTube, Facebook or other pages in your Internet browser, which may make less noise but are a constant source of disturbance and temptation, especially if they are already open in the background.
Drink enough liquid
If the fluid intake is neglected, not only headaches but also difficulties in focusing will come very quickly. A basic requirement for improving focus is therefore simple: Drink a lot of water or unsweetened tea.
You should drink at least 1.5 litres a day, in summer or during physical exertion even more. If you forget to drink, an alarm clock can help by regularly reminding yourself to drink a large glass of water.
Reduce stress
Whether privately or professionally: stress is a focus killer. On the one hand, it is exhausting and consumes a lot of energy that is not available for focused work, on the other hand, it is extremely distracting, as thoughts are not focused on the matter at hand but constantly revolve around the worries, problems or difficulties that cause the stress.
It is a difficult task, but the more you reduce your stress or learn to handle stressful situations better, the more your focus increases.
Learn relaxation techniques
Exercises in mindfulness and meditation help you to focus on yourself. They direct your attention away from other things that are currently occupying you.
This can help you to ignore distractions better, be less stressed and therefore more focused.
Get moving
You already know that you should take regular breaks – but you don’t have to spend them at your desk, you should take a few minutes for a walk.
This will improve your circulation and blood flow and help you concentrate better afterwards.
Increase your resistance
If you have had a stressful day full of interruptions, make sure you have a good rest after work. If you do sport, pursue your hobbies and get enough sleep, then you will be well prepared for the challenges of the next working day and will be able to face the stresses and strains of the day with more relaxation and renewed strength.
Even with these comparatively simple actions, you will find that focus can be increased. Do not expect miracle cures or immediate effects. A little patience is needed until old and bad habits are discarded and focus becomes easier.
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