Improve Mind University

Concentration is your ability to work without letting
people, feelings or activities get in the way. There are
three steps to developing your concentration abilities:
• Establishing concentration
• Increasing concentration
• Developing the concentration habit
This fact sheet provides tips on how to
develop each of these abilities.

ESTABLISHING CONCENTRATION
Be aware of external distractions and
separate yourself from them. For example,
give yourself permission to let your answering
machine pick up calls and not to check your
email while you’re working on a task. Or, ask
your family for an hour of uninterrupted
quiet time.
Try to recognize these distractions and take care of them. Internal
distractions such as thoughts, emotions, physical feelings, hunger
and tiredness can interrupt your ability to focus. Do something
about the things that are bothering you before you start the task at
hand. For instance, if you know that you are hungry, eat before you
start a task.
Stop distracting thoughts that pop into your mind as soon as you
are aware of them. You can do this by “noticing” the thought, and
then consciously bringing your attention back to the task at hand.
Keep a reminder pad handy. If something that you have to do pops
into your head, jot it down to get it off your mind.


INCREASING CONCENTRATION
Plan to concentrate. How interested are you in what you are doing?
If the answer is “not much,” then try to come up with reasons for
developing an interest. Will the project give you a chance to learn a
new skill? Or might finishing it give you a sense of accomplishment?


Use a pencil or highlighter. Taking notes or highlighting
key points are ways to keep yourself actively involved in
a task such as reading.
Divide tasks into manageable parts. You will feel a sense
of accomplishment more often, which can help you stay
motivated and on task longer.
Plan breaks according to your concentration span. You
are not a machine. Taking a walk or a lunch break will
help clear your head.
If you find yourself losing focus, stand up. The physical
act of standing up brings your attention to the fact that you’re losing focus. It lets you
stop the process and bring your thinking back to the task at hand.
Vary your activities. Change is often as good as a taking a break.
DEVELOPING THE CONCENTRATION HABIT
Like any other skill, concentration must be learned, practiced and developed. Here are some
questions to help you get in a regular pattern of concentrating.
How long is your concentration span? Find out by recording your start time for a task
like reading, and as soon as your mind begins to drift, record this time. Try this several
times until you can gauge your average concentration span.
When is your concentration level at its best? Find a consistent time during the day when
you know that you won’t be interrupted and that your energy level meets the demands
of the particular task. Then, try to use that time slot each day to work on that task.
What are the conditions that best allow you to concentrate? Allow yourself to be
removed from distractions for set periods of time to try and accomplish work. A clearedoff
desk, good lighting, some light music in the background – figure out what works for
you. Make the atmosphere as inviting as possible for you to concentrate better.