We are told from childhood to focus. We grow up and go to work, where we are told to focus on the job. We get married, have kids, and are told to focus on our parenthood skills. We are exhorted to pay attention, concentrate, sharpen our minds, all of which are the definition of the word. What no one tells us is how to do so. Without it, other people and situations can pull our attention around and add to our stress, which can wear on our health over time. That’s where mindfulness comes in. Mindfulness is a way of training awareness, so you can notice what is pulling at your attention and choose what to let in.
“One way to boost our will power and focus is to manage our distractions instead of letting them manage us”. (Daniel Goleman)
One simple way of learning how to increase focus is to concentrate on the letters of the word FOCUS:
- Five More. If you’re trying to keep the mind on a task, force the mind to do five more of something. Five more minutes, five more pages of a report, five more answers to a question. This keeps the mind on its subject instead of wandering off.
- One Day at a Time. Thinking of past or future situations related to the one you’re in at present keeps the mind from paying attention to the present situation. Gently nudge the mind into considering the present situation and keep it there.
- Clear Away the Unwanted. You’ll do anything to get out of working out, finishing the presentation, hosting a sleep-over party. This just makes what you should be concentrating on all the harder to do.
- Use Sunglasses. Blocking the light keeps the eyes from being dazzled by sparkling pond water, for example, or glare from snow. This puts the mind in thoughts of blazing light from diamonds, for instance, which reminds you of a baseball game to which the kids need transportation, and that puts you in mind of the oil change for the car, but the garage is closed today, and we’re sure you get the idea. Close off the distractions.
- Save it for Later. Doing five things at once makes it likely that something won’t get done thoroughly. Put aside the distractions for another hour. Concentrate on the task before you, so it will be done thoroughly. Move on to the other twenty things later and do them thoroughly.
“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life”. (Eckhart Tolle)
Mindfulness isn’t a secret to wealth and happiness. It’s about being in the moment, aware and ready to act. Many people find it helps with everyday stress, and you can practice it anywhere, anytime. It complements, and does not replace, professional care for depression, anxiety or chronic pain. For example:
- Notice your body. What gives you a headache? What makes your stomach tighten up? What makes you tired? Alternatively, what makes your body feel good? What makes your head sharp, your heart dance and your stomach feel good?
- Now notice other people. Are their voices sharp or harsh? Do they seem threatening? Do they make demands upon your time? Do they stay on you for some reason? Are these people bosses or in some other position of authority? How do these things affect your mind and body?
- Since you are acutely aware of your mind and body, what situations put them into a tizzy? Is bumper to bumper traffic a reason for tension? Do unpleasant customers or clients cause your stomach to drop into your shoes?
- Look closely at these situations and persons. Are their actions vehement and their voices harsh because someone is on their case? Is traffic due to something outside your control like an accident? Do these situations and persons have anything to do with you?
- If the answer to that last question was no, your body and mind may settle more easily. If the answer was yes, can you see that they probably don’t mean to come down on you?
Increasing focus starts with becoming aware of the outside influences on your mind and body, and putting them in their proper place. You can deal with them on your own terms, at a time of your choosing. Concentrate on the job at hand, and give distractions their own place and time. Remember that you are not the cause of every stress and distraction in a situation. You might gently concentrate on your breathing, walking, listening and eating. As you get better at noticing how your body reacts to stimuli like the above, you are building focus. Please contact us for more information on mindfulness and focus. We’ll be glad to help.
Find more exercises related to mindfulness at work here.
