Paying attention is actually not something that is too easy to do. We are often easily distracted when trying to concentrate, listening to lectures in class, or doing other things that require focus. Fortunately, paying attention is a skill that can be learned and developed. If you want to be able to pay attention to things with more focus, for whatever purpose it is, start now with this guide.
Part 1 of 2: Raising Attention in the Moment
Step 1. Deal with distractions
One way to lose focus when paying attention is to have lots of distractions around you. If you work in a noisy place like a coffee shop and find that you also like to see people in crowded places, find a quiet and quiet place.
- If you have trouble paying attention at work because you're always checking your email or playing online, you can download an app that can help you monitor your behavior on the internet and prevent you from logging on to websites that can annoy you.
- Distractions can also be on your mind. If you're having a chat but your mind is all over the place and not in the chat, come to your senses and tell yourself that you'll fulfill whatever you're thinking about later when you're not busy at all.
- If something as trivial as hunger is bothering you, eat something or stand up and stretch to make your body feel comfortable.
Step 2. Ask for clarification if you are suddenly out of focus
If you're in the middle of a conversation and you just realized that you weren't paying much attention, ask the other person to clarify or reiterate the last sentences you remember and pay close attention to.
- You can do this in a non-offensive way. Say something like “I was thinking about ____ (the last thing you remember or notice), sorry. Can you repeat what you said earlier?"
- You can also summarize what the other person said. What are some of the key things that have been said? Even if you can't remember what he said last, try to get into the habit of doing it this way. You can also practice this in front of the TV while pretending.
Step 3. Maintain eye contact
When you maintain eye contact with someone you are chatting with, you are more likely to maintain your focus and attention on that person and their speech. Eye contact also makes the other person think that you are paying close attention.
This doesn't mean you have to stare at him without even blinking. You can still look the other way for a moment, but immediately return your eyes and attention to him
Step 4. Move the finger
Research has found that playing with and moving your fingers can help you pay better attention. Try holding something small like a paperclip or a rubber band and playing with it with your fingers.
- It's a good idea to do this out of sight of the other person you're chatting with because this could just annoy him or her.
- If you find yourself daydreaming or your mind is constantly on the move, you can also move your big toe to refocus your mind.
Step 5. Set a time limit
If you find it difficult to focus and pay attention to certain tasks or jobs, set a time limit for each task. For example, if you are going to write an essay, set a time limit for completing it.
You can also do this in a chat. If you know you can maintain a good conversation for an hour and need a break after that, try to excuse yourself to the restroom, or do some stretching, or take the person you're chatting with for a walk
Step 6. Rest
Sometimes the best way to return to paying attention is to take a break from whatever you're doing. If you take a little time to relax and refocus, you'll be able to concentrate well again.
- If you're at school, try asking permission to go to the restroom. Wash your face with water, or do an easy stretch.
- Stretching, watching a YouTube video, or just closing your eyes for a few minutes can give you the rest you need to get your attention back.
Step 7. Vary your routine
Instead of doing all the tasks in one go or in a row, it's better if you alternate something between each task. So don't just do your essay all day doing nothing but that.
- If you're at the office, take half an hour to work on one task, then move on to another. Do the previous task again after that or after you do another task again. It would be even better if each type of task you do is different from one another.
- Changing your mentality is also a good idea. So from being quiet and not talking much, try to be a little more interactive with other people.
Part 2 of 2: Building Long-Term Attention
Step 1. Learn to meditate
Meditai is one thing that has many benefits in many aspects of life, and one of them is that it improves your ability to pay attention.
- Meditation can increase your perception and awareness so that you can pay attention to your own body and others because your mind will always be in the present or the present moment.
- You can also meditate in your own chair in the office if you feel like you need a little quiet. Close your eyes, inhale and exhale, and focus on your breath. Five minutes of doing this can bring you back into focus.
Step 2. Watch your mental processes
Pay attention to how you think about things and how often you get distracted. Take note of where you spend your attention. Do you often think about what you want to eat tonight? Or do you think about the work you were working on or the chat you were having at the time?
Keeping track of your thoughts can help you figure out when you're losing attention. Keep and carry the journal or note with you and jot down the series of thoughts that you become aware of
Step 3. Change your mind
Once you have noted the flow of your thoughts and where you often focus your mental energy, try to change that focus if necessary. Instead of focusing on dinner, try to focus on what you really need to pay attention to at that time.
The more often you do this, the easier it will be for you. Over time you'll be able to shift your focus from things that don't really matter to things that you really need to pay close attention to right away
Step 4. Get enough sleep
Getting enough sleep means you are more alert and your mind can pay more attention and work more easily. Most adults suffer from sleep deprivation, so if you have the same problem, you may need time to improve your sleep patterns.
Try changing your sleep schedule for two weeks so you can get enough sleep. Go to bed early, turn off electronics such as cellphones and computers at least 30 minutes before you go to bed. Try to sleep for at least eight hours. After two weeks you should feel that you no longer need to set off your alarm in the morning. In addition, you will also feel more focused and feel better physically
Step 5. Exercise
Exercise is a great way because it can improve mood and attention and reduce anxiety and worry. Try to do 30 minutes of exercise every day. The exercise can be in any form, from yoga in the morning, or walking to work.
If you often lose attention and focus in the morning, try to get out and do a little exercise to improve your focus
Step 6. Rest
You need to let your body take a break from whatever you've been paying attention to and focusing on. Make sure you have time off to do something that doesn't require attention and focus.