Follow These Tips If You Are Unable To Focus

Finding it tough to Focus?

The hasty happening life of our times have made it almost impossible for us to maintain our focus and function with a steady mind. Keeping our Focus has become quite burdensome for most of us, especially the millennial. The exceeding competition and demand for perfection are prone to give birth to stress which primarily messes your head. Growing options and unclear decisions add to our inability to keep our focus. So, What do you do?

“The successful warrior is the average man, with laser-like focus.” — Bruce Lee

Here are some basic tips that will aid you to FIX YOUR FOCUS.

1.EXERCISE

Apart from building your core and physic, Exercise and movement of your body is very essential for a proper circulation of your Endorphins. Physical activities stimulate the release of dopamine (feel-good hormone) norepinephrine, and serotonin. Exercising stimulates the  reward system of the brain and makes you feel pleased, motivated and focused. Dopamine released by your hypothalamus on exercising is primarily concerned with attention span, focus and motivation.

Make a vigorous effort to exercise for half an hour at least thrice in a week for improving your focus.

2.PRACTICE MINDFULNESS 

Mindfulness is a form of meditation where in you focus on being intensively conscious about what are your thoughts, feelings and emotions for a fact  regardless of unnecessary interpretations and judgement . Beginners can start practicing mindfulness for 5 to 10 minutes because it helps in relaxing your mind and taking a note on the intricacies of it’s thoughts. Deep breathing and Meditation also aids you in the process of mindfulness. It trains your brain to be enhance both it’s focus and attention span because every time the mind shifts from whatever you’re supposed to focus on, it brings the mind back to the object of focus.

3.FOLLOW A DIET

Eating habits and patterns have a direct relation with your concentration levels. A regular intake of meals regulates your blood sugar and in turn influences the secretion of hormones responsible for controlling our mood and levels of concentration.Furthermore, eating breakfast and adding food with high fiber whole grains, fruits and dairy products improves one’s attention and short term memory. Brain requires 20% of energy that is produced by our body. Consequently, it is vital that you fuel your body by having the correct nutrients.

Brain Foods that help you Focus

Drinking four liters of water is equally important for a healthy mind. 

4.DISABLE THE DISTRACTIONS

The prime reason why one cannot keep his Focus is because of ample amount of distractions . The only way to get better is to eliminate your distractions. If you are at your workplace, in a meeting, or studying ; make sure you stay disconnected from the virtual world. Not only social media, anything that hinders you to keep your focus should not be kept around as ‘Out of sight, Out of Mind’. If you are necessarily using your laptops and mobile phones, disable your notifications because it prevents you from getting distracted. 

5. DECLUTTER YOUR SPACE.

Studies have suggested that the stress hormone ‘cortisol’shows a significant decrease when items are removed. It helps you regain the control of your mind, inhibit the distractions and stay disciplined. The cleanliness around your workspace enriches your mind, makes you feel calm thereby enhancing your mental activity. Manhattan based psychotherapist Dana Dorfman said, “Our brains can process information more clearly and efficiently in an organized space.” A practice to work post decluttering your space, will not only build a stable focal point but also give you great results.

6.MORE MONOTASK, LESS MULTITASK

Monotask, also known as Single- Tasking is a basic practice to devote all your attention to one thing at a time. Human Brain is not designed to multitask, so Multitasking often shifts your focal points to different places and increases the difficulty to focus. It creates a havoc resulting into average results in multiple things done at the same time. To conquer these cons, Monotask comes to your aid. It reduces your anxiety and stress levels. It keeps your focus steady at one point and leads to getting done with your goals in lesser time without interruptions.

7.SET GOALS : KEEP THEM REALISTIC  

A preplanning of your upcoming day saves you a lot of time.People who find difficult to take quick decisions can make a practice to form A TO DO LIST. Setting Goals helps you keep your Focus as it prevents the mind to wander at different places and sticks to the assigned tasks. Furthermore,It helps you in organization of your time, acquisition of knowledge and gifts you an unrequited Motivation. It is very important that one sets his/her goal considering a realistic timeline. While creating your To Do List, being extremely truthful to yourself will help you accomplish your goals. We often tend to jot down high, out of reach goals . Hence, end up being disappointed on failing to achieve them. In order to fulfill your goals and keep the positive feeling of accomplishment,one must have a strict practice to plan realistic goals.

 

 8.TRACK YOUR TIME.

Assigning right amount of time to your tasks and keeping deadlines pushes you to keep a focused mind. Firstly ,it helps you in finishing your work faster.Secondly,it  surpluses your productivity and subsides boredom. Keeping a track of time is best for people who find it difficult to focus for long hours. A record of how and how much time you are supposed to assign to your tasks, gives you an insight to your priorities, productivity, and a profound value of the same.

9.TAKE SHORT BREAKS.

Working for long hours with no breaks leads to unimaginable stress and exhaustion. Psychologists have proved that frequent breaks increases one’s creativity and productivity. According to author Nir Eyal, “When we work our prefrontal cortex, makes every effort to execute our goals. But for a challenging task that requires our sustained attention, briefly taking our mind off the goal can renew and strengthen motivation later on.” Breaks help you recharge your energy batteries, reduce your fatigue and strengthen your focus. However, one should try to take breaks out of fatigue more and lesser because of boredom. Keep your breaks short and satisfying. Taking a 10 minute break after an hour of work is optimal to keep your mind clear and fatigue free. 

10.SWITCH YOUR TASKS.

Anything in an excess often leads to boredom. For this reason, switching your tasks is a great getaway from draining your mind in a particular space. It fosters your neurons and keeps them from getting exhausted. It freshens your brain and increases your productivity as well as enhances your capacity to stay focused.

 11.ENRICH YOUR INTERESTS.

Removing time for your hobbies and interests and practicing them for few minutes everyday helps your mind to stay focused and fortifies your mental capacity towards efficient functioning of various tasks.

12.GET A SOUND SLEEP.

There’s no lack of knowledge in terms of how our sleeping hours and patterns result into a healthy body and healthy mind. To keep your focus intact, a minimum 7 hours of sleep is must. Sleeping more than the adequate hours also induces lethargy, distorting your focus. Professionals suggest that the youthful pattern of late night functioning slows the functioning of one’s mind. Try to have a sound sleep at night, if that becomes excruciating, then a proper 7 hours of sleep is must for the body to rest and rejuvenate. 5 Sleep Deprivation Effects On Your Body

WHAT ELSE CAN YOU TRY?

• Hearing the right kind of music.
• Mandala Art helps you build your focus.
• Keep some distance from the social media.
• Looking at a distant object for a while
• Small proportions of caffeine
• Deep breathing

“You can’t depend on your eyes when your imagination is out of focus.” — Mark Twain

Regaining your focus is not difficult once you start to cultivate these small basic habits. Practicing them on a daily basis will help you find your focal point and you will soon enjoy the results. A driven man can do what he aspires. If you’re stressed and anxious about not being able to focus, take a break and practice mindfulness.

Open your eyes, widen your imagination and find your focus!