Concentration Tips: How to Focus Like It’s 1990

"Smartphones, and pings have shortened our attention spans. Get some old-school concentration back with these tips.

Anyone who’s tried to study for an exam, write a report or read a book knows how hard it is to concentrate for significant chunks of time. Typically, digital devices are to blame for the disruption. The internet is omniscient, our phones omnipotent, and together they demand and destroy our concentration. Even when we really try to focus on a task, we often find we can’t, our eyes glazing over and our thoughts drifting.

Fortunately, there are ways to wrest back control of your attention. They don’t require swearing off technology altogether, but you do need some self-restraint and a few well-timed alarms.

1. First, understand what’s distracting you.

Notifications are one major source of distraction — those pings and dings pull you out of your work and prompt you to check your texts, email or Slack. Because our brains are evolutionarily designed to pay attention to novelty, these alerts are almost impossible to ignore. And if you try to, you’ll likely find your anxiety mounting. Turning off notifications is a good way to reduce distractions — indeed, it’s a classic tip — but it won’t completely solve the problem.

While a walk around the block or 10 minutes of meditation would likely be more rejuvenating, there’s nothing inherently wrong with scrolling on social media or playing a repetitive game like Candy Crush to recharge. The problem arises when the breaks become longer or more frequent than you intended. This is where a timer and self-control come in.

2. Take a timed tech break.

Before you have to focus on a task, take one or two minutes to open all your favorite apps. Then set a timer for 15 minutes, silence your phone, turn it face down and set it to the side. When the timer goes off, you get another one or two minutes to check your phone — a tech break. Repeat this cycle three or four times before taking a longer break from your work.

The goal is to gradually increase the time between your tech breaks, building up to 20-, 30- and even 45-minute stretches. Tech breaks aren’t only for work settings; you can use them any time you want to be present in the moment.

3. Try deep reading (on paper).

Traditionally, our brains tended to read print materials more slowly, in part because we were more likely to go back and double-check what we just read. That extra time lent itself to sophisticated mental processes like critical analysis, inference, deduction and empathy.

try to dedicate at least 20 minutes a day to reading a physical book. Start with something you want to read for pleasure, set an alarm for 20 minutes, put your phone on silent, and make yourself read slowly and deliberately. Don’t get frustrated if you’re not absorbed right away.

Even if you’re not an avid reader, the exercise can help you regain the ability to focus deeply on what you’re doing."

Read the full article on The New York Times

✨Takeaway: Our attention spans have decreased due to technology. Even when we genuinely want to concentrate, we frequently find that we are unable to do so due to our minds wandering. Fortunately, there are strategies you may do to reclaim your focus. They don't involve giving up technology completely, but you will need to exercise self-control.

✨Reflection: Do you feel technology has shortened your attention span?

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