Do you notice your mind wandering every few minutes from one thing to the next? If so, you are not alone! In today鈥檚 culture of information overload, our attention can easily be pulled in different directions. This is especially true for many SCS learners who have multiple responsibilities and need the concentration and focus required to achieve academic success.
When you switch tasks (mental or physical), your brain must adapt to a new context resulting in a loss of time. In addition, you burn more energy in this process and make less progress.
Here are a few strategies to help you stay focused:
Plan ahead and make a commitment to completing a task. This will help you establish your intentions in a clear-headed manner, making you less likely to act against your better interests later on.
If you have a lengthy list of tasks to complete, create a to-do list and rank each task by its level of importance. This allows you to methodically focus on one task at a time instead of being overwhelmed and less effective.
It can also be useful to consider your body and mind鈥檚 natural highs and lows. Plan your more difficult tasks during your best time of day (i.e., when you feel most energetic and alert), while saving tasks such as shopping, fitness activities, and household chores for when you are more tired.
Identify the best environment to help you concentrate. Knowing where you are best able to concentrate is crucial in helping you make the most of your time. If you are working at home, consider having a dedicated study space that is free of distractions and clutter and let your family/roommates know you鈥檙e not to be disturbed. For others, going to the library or coffee shop is a better option.
Creating a comfortable and pleasant space will also increase the likelihood that you will be able to stay put and focus for longer. Comfortable seating, clothing, lighting, and temperature are all important things to consider. Adding some plants can also help to brighten up a home workspace and help with air purification.
Use the Pomodoro technique. Our brains aren鈥檛 meant to study for hours on end without any breaks! This time management technique involves using a timer to break down work into intervals (usually 25-30 minutes), separated by short breaks. During the 25 or 30-minute periods, focus fully on a single task until the time is up. Then, take a 5-minute break as a reward and repeat. During your break, you may want to get up and stretch your legs, get some water, go to the toilet, or go outside and take a breath of fresh air.
Forest is an app that is based on this principle and helps make your smartphone less of a distraction. It does so by letting you plant a virtual seed and if you don鈥檛 touch your phone for 30 minutes, it grows into a tree. So, you are instantly rewarded every time you finish a 30-minute session!
Remove distractions. Blocking your ability to do other tasks, such as surfing irrelevant websites and responding to messages can help to ensure that you stay on task. A few ideas for removing distractions include:
- Disconnecting the internet if you don鈥檛 need it.
- Keeping your phone in a separate room or in your bag while working. (don鈥檛 forget to put it on silent!)
- Adding extensions to your computer such as StayFocusd, BlockSite, or FocalFilter to block distracting websites.
Create a distraction log. Have a piece of paper next to you to write down what thoughts are distracting you. This helps externalize the distraction, allowing your brain to get back to the task at hand. You鈥檝e made a reminder of that distraction and can get back to it later if necessary.
Be mindful. Mindfulness is about focusing your attention on your present surroundings, sensations, and emotions without placing judgment on what you are experiencing. When practiced regularly (i.e., at least a few minutes per day), suggests that mindfulness can improve focus and concentration over time. Not only does it help to calm and focus the mind, but it also helps reduce stress, anxiety, and depression.
Free apps like Calm, Insight Timer, and Smiling Mind can help you start incorporating mindfulness into your daily life.
Treat your body well. Lifestyle habits, such as sleep, diet, and exercise, have a significant impact on concentration and focus. Exercise promotes new brain connections, which helps to reduce stress and improve sleep, while choosing nutritious snacks helps to optimize brain function.
What鈥檚 most important is to find a routine that works for you and stick with it.
Feel free to check out these resources from 苹果淫院 Student Accessibility and Achievement (SAA) for additional time management and concentration strategies.
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