Forget Forgetfulness
In this series on mastering your attention, we have emphasized the fact that attention is not just the ability to focus on a single task without being distracted, but in fact is comprised of several different elements that must be effectively managed.
But this doesn’t mean that single-minded focus is not of paramount importance. Yesterday we compared managing your different kinds of attention to being the supreme commander of your mind – you must be able to deftly maneuver and deploy your units to various battles. But good management can only get you so far; to win the war on distraction, the absolute strength of your voluntary attention — your focus foot soldiers – greatly matters.
3. Build your willpower. Voluntary attention and willpower are intimately entwined. Our willpower allows us to deliberately ignore distractions while staying focused on the task at hand. It would serve your attention span well to review our in-depth article on strengthening your willpower.
4. Meditate. Not only does meditation help keep you cool, calm, and collected, research has also shown again and again that mindfulness meditation can boost your attention span significantly.
In one study, 140 volunteers took part in an eight-week course in meditation training. After the eight weeks, all the volunteers showed measurable improvements in attention span, as well as other executive mental functions.
You don’t have to spend your days meditating in a monastery to take advantage of its attention-boosting power. Research has shown that just 10 to 20 minutes of meditation a day will do the trick. What’s more, you’ll even see improvements in your attention after just four days.
So if you want the power to focus on your studies for hours at a time, start your mornings off just focusing on your breath for a few minutes.
5. Practice mindfulness throughout the day. In addition to dedicating 10 to 20 minutes a day to mindfulness meditation, attention experts recommend finding opportunities to practice mindfulness throughout your day. Mindfulness is simply focusing completely on what you’re doing, slowing down, and observing all of the physical and emotional sensations you are experiencing in that moment.
You can practice mindfulness when you eat as you take time to really chew your food and concentrate on its flavors and texture. You can practice mindfulness when you shave; as you smell your shaving cream, note the pleasure of applying a warm lather to your face, and slowly drag the razor across your stubble.
Incorporating short sessions of mindfulness throughout your day will strengthen and expand your attention span for the times when you really need it.
Mindfulness can also help you push back against distractions as they arise. If you’re working on a task and feel that restless itch to go do something else, think to yourself, “Be here now.” In that moment, bring your awareness to your body and your breath. After a few seconds of focusing on your breath, you’ll notice that the distraction is no longer present and that you’re ready to get back to work.
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