In a world of sound bites and click-bait, where telephones, TVs, laptops, gas pumps, cash registers, and all manner of devices incessantly talk to us, is it any wonder many ask, Oh focus, focus – Wherefore art thou?
Our New Nature
Indeed, we live and work alongside technology much more than nature. We do a tandem dance with inanimate objects that have no innate cycle of rest or quiet. Technology is our new lover as well as our greatest taskmaster. Instead of prompting us to focus inward, our many gadgets are mental focus thieves, funneling our attention and energy away from ourselves.
The Downside of Overstimulation
What happens to a generation that does not know stillness? The persistent inability to maintain mental focus leads to:
- Stress
- Anxiety
- Mental fog
- Irritability
- Indecisiveness
- Lack of trust in oneself
- Memory loss
- Inability to perform complex tasks
- Overwhelm
Getting Started
In the bestselling book Atomic Habits, author James Clear explains, “What appears to be a rapid shift is often preceded by a gradual process. Our results gradually explode or vanish thanks to the small habits we repeat each day.” When considering changes to a daily routine to improve mental focus, remember, start small. It may take a few weeks to see the difference. But over time, peace and clarity will bloom.
10 Tricks to Improve Mental Focus
Trick for Focus #1
Take a Chaos Inventory
What areas of your life suck energy and require your focus? Although there may not be a lot we can do if we are a parent or employee, even those duties may have spots to improve upon. Make a list of ways you multi-task while tending to a primary responsibility. Notice the many demands on your focus while completing these duties. Understanding how you operate, and where your attention is demanded, throughout the day is the first step in finding avenues to reduce strain on your mental focus.
Trick for Focus #2
Prioritize What You Prize
If there are more things to do than can be done in one day, get quiet with yourself and figure out what is most important to you. Part of having a healthy mental focus is feeling good about how you are spending your time. For example, you may have priorities that include meditation, journaling, job, working out, hobby, cooking a meal, spending time with family, housework, seeing friends, reading, etc. There is little time to do everything on that list. Therefore, on a weekly or evening basis, choose what you want your next day to look like. Hold compassion for the fact your energy is finite. Additionally, that your worth is not dependent on what you accomplish.
Trick for Focus #3
Permission to Do Less
Stop multitasking wherever possible! Once you’ve made your chaos list and determined what your priorities are, the next step is planning how you can quiet things down. For example, if leaving a hectic job maybe you make the drive home without the radio. Moreover, stop checking text messages while at stop lights. Send more calls to voicemail. While spending time with your children, give yourself the gift of putting your phone down. Or, make a habit of no television for anyone until there has been a quiet hour of reading. Consequently, doing less will actually help accomplish more in each area of your life. Guilt, or needing to make yourself available at all times, is a toxic story that fuels an unhealthy fantasy of striving for perfection. You are human. Include rest in your priorities. Your mental focus will thank you.
Trick for Focus #4
Get Busy for Focus
Because humans are complex creatures, it is ironic this advice seems contradictory to the tip above. Yet, incorporating exercise in our lives as much as possible is like magic for improving mental clarity and focus. For instance, the correlation between regular movement and improving mood, concentration, irritability, stress, depression, and a whole host of other ailments has been proven many times over. It is not ironic however, that prioritizing exercise for yourself can feel like a radical act when looking at your long to-do list. Practicing self-love and radical acceptance can help you get over any angst choosing yourself in this way.
Trick for Focus #5
Meditation is Medicine
Perhaps there is no greater practice for any person, of any age, than to commune with one’s self. Studies show that a consistent meditation practice helps us to feel more calm, have greater focus, and better emotional regulation. “The mind is like water. When it’s turbulent, it’s difficult to see. When it’s calm, everything becomes clear.” Even if you are able to take only five minutes a day to sit quietly and block out all noise and external chatter, your mental focus and overall well-being will improve. There are many guided meditations. But if you are seeking ways to de-stimulate, the rise and fall of your own beautiful breath is the only soundtrack you need.
Trick for Focus #6
Drink Yourself Clear
The importance of maintaining hydration for mental lucidity and focus cannot be understated. If you are fortunate enough to be in an area that has access to clean drinking water, ensure you are drinking adequate amounts each day. Hydration assists with many functions of the body that affect mental focus. Things such as blood flow, toxin removal, brain function, and mood regulation, just to name a few. Equally important, many of us mistake thirst for hunger as a cultural phenomenon. To improve focus in our lives we must be mindful about our daily water intake.
Trick for Focus #7
Rest Your Head
Sleep deprivation is a major contributor to brain fog and lack of focus. When we don’t get enough sleep, our brain functions suffer. Sleep-deprived individuals are more susceptible to distractions, have slower reaction times, and struggle to process information effectively. Chronic sleep deprivation can lead to persistent impairments in mental focus. This in turn will affect our productivity as well as our overall feeling of well-being. If you are having trouble sleeping, there are many natural remedies you can try. If those don’t work, speak to your doctor. Sleep hygiene is crucial in improving mental focus.
Trick for Focus #8
Mindfulness Matters
There are many choices when it comes to practicing mindfulness. Some of the more common suggestions include journaling, gratitude lists, or taking walks in nature. And those are all stellar! However, there are other non-traditional avenues of mindfulness to improve mental focus. Breathwork, doodling or coloring, aromatherapy, daily body scans (noticing what you are feeling and where you are feeling it), power naps, chewing gum, activities that make you laugh, cold water immersion therapy, and many more. Grounding ourselves in the present can skyrocket our ability to find focus.
Trick for Focus #9
Process Our Trauma
Often, when we have unprocessed trauma, there are a lot of feelings smoldering beneath the surface. Depending on the type of trauma, and how long it’s been there, it can negatively affect our focus without our conscious knowledge. If there are incidents in your life that you know would be good to speak to a counselor about, finding courage to address them may also help you find greater focus in life. Moreover, if you have no memory of a specific incident or trauma, but cannot shake a feeling of sadness or anxiety, sometimes merely the act of talking to a safe person can increase mental clarity. You deserve whatever support you are in need of, and there are many resources available.
Trick for Focus #10
Embrace Novel Experiences
Sometimes what helps us focus on mundane activities and know ourselves better, is also having a practice of spontaneity. If we are able to participate in unfamiliar activities or visit different places, these experiences can stimulate the brain, boost creativity, and help us not feel so bogged down mentally. Novelty helps us focus by keeping the mind engaged and curious. It can also inspire a fresh perspective on our daily tasks. Whether it’s trying a new hobby, traveling to a new destination, or simply reading a book on a subject we’ve never explored, embracing novelty can invigorate our mental focus and enrich our lives.
It’s Your Journey
In a world of opportunity, noise, and distraction, the magic is found in quieting ourselves and choosing how we want to live our lives. If we want to cast a spell of sharper focus over our psyches we are required to make mindful choices. We will not always choose what is best for us. And that is okay. Some days, others will choose for us! But, if we endeavor each day to do our best, and take all the opportunities we can to be our own best advocate, days of peace and calm will most certainly appear.