Focusing on something is a difficult task to do. This is especially true these days wherein too much distraction can destroy your concentration. (Not even therapy online can readily fix the issue.) Noisy surroundings, social media, and even other circumstances can distract your mental focus. The more you try to focus on something the more difficult it is for you to achieve 100 percent concentration. Focusing needs to be practiced and learned. Distractions can affect how well you are doing, to learn new things, and to accomplish something that you want. Being unfocused can bring out stress in you.
Improving mental focus can be done, but it is a never easy task. It needs regular practice and discipline. Here are the things you can do to improve your mental focus:
- Start By Assessing Your Mental Focus
You must assess your mental condition first before thinking of the ways to improve it. According to John M. Grohol, Psy.D. “These mental health measures included one’s emotional state, mindfulness, resilience, life satisfaction, overall mental well-being, among other characteristics examined.” What is the state of it at present? How well your mental focus is? What do you need to assess? Consider the following factors and evaluate yourself.
Were you daydreaming very often? Are you wandering during important work then rest for a while and come back to work again? Are you losing track of what you must do and achieve first? If all of your answers are yes, then it only means that you need to work on your mental focus a little bit or even stronger.
- Eliminate Distractions
Distractions are everywhere, even from your friends, children, and even neighbors, to avoid this distraction will be very hard. But you can eliminate it by doing the following. You can rest and have a short time to be alone, look for a calm place where there are silence and peace where your work cannot be disturbed. “If you find yourself avoiding parties, work gatherings, or even your own friends and family, there may be a fear of judgment or underlying feelings of inadequacy.” Dr. Marisa Alter, PsyD, a clinical psychologist said. But that is okay. There are environmental distractions that can be easy to eliminate, but internal disturbances like worry, anger, stress, exhaustion or anxiety are difficult to avoid. It naturally occurs to your mind and needs more help and motivation; you may also think positive about the tasks and consciously bring your focus on track.
- Focus On One Thing At A Time
Too many things to do makes you juggling what must be done first or not. You may not focus on what to do because you are overthinking. Because of that you will become less productive and makes it hard for you to finish even one of the task that needs to be done. Part of improving is to focus on the task at hand that you must prioritize, and to do the work, one step at a time.
- Live In The Moment
“Everyone handles positive and negative stress differently. And yes, for some, positive stress can lead to a negative response to stress, depending on the situation,” says Jessica Harris, LCPC, LPC. Forget the past, do not rush for the future and just focus on what is happening today. Too much thinking about what happened or what will make it hard for you to focus on what is happening. It may be challenging to do this; just take it slowly. Remember what you do today will make you forget your past and will develop the future ahead. Live in the moment and enjoy what is happening today.
- Practice Mindfulness
The first step to get your focus back on track is through meditation. It was found out that medication can indeed help people regain their focus. If meditating will be a difficult task for you, you can do a deep breathing exercise. Just take a deep breath and focus on your breathing. This task is the purest form of mindfulness, and you can do it anywhere.
- Try Taking A Short Break
Too much work to do can make your mind to breakdown. If this happens, it will then be more difficult for you to concentrate and focus on the things you ought to do. Your mind is like your mobile phone that when it is overuse, it will hang. With that also you need to have it recharged to take it back to its old energy. Take a break; you may rest for a while, listen to your favorite music, drink a cup of tea or coffee or do anything that will make you relax and then be able to go back to the task you need to be done.
- Keep Practicing To Strengthen Your Focus
Improvement cannot be achieved overnight. You need to practice it regularly. You must get used for the practices to strengthen your focus. If it is hard for you to do the tasks, get yourself first to focus on one thing. Thus, start with the simplest and easiest to achieve.
Distractions can make you unproductive and worthless. That is why you need to improve your mental focus to concentrate on the things you must do. Avoid unnecessary things, focus on the essential things that you need to do. Remember mental focus will benefit you a lot, practice more.