With the advent of technology and
increased gadget use, it is not surprising that our attention spans get shorter
and shorter. We are constantly inundated with information in the form of short
messages, as our brains struggle to filter out distractors and multitask. According
to Apple, iPhone users unlock their phones on average 80 times a day. That is,
about once every 10 minutes. Recently, Microsoft carried out a study which
demonstrated that our attention span has fallen from 12 seconds to 8 seconds in
the last two decades, and that we now officially have less of an attention span
than a goldfish (9 seconds). With many of us toggling back and forth between
our computers and smartphones, receiving hundreds of emails, text messages and
social media notifications every day, it is not surprising that we are losing
our ability to focus on any single task. Have our devices rewired our brains
for good? Is it even possible to restore our dwindling attention spans? The
answer is yes, but it takes some work. Here are some tips to help you better
focus your attention:
1.
Remove the Obvious Distractors
Constantly receiving notifications in
the form of emails, text messages and social media notifications can wreak
havoc on your productivity when you need to focus. According to a recent
British study, we switch between our devices on average 21 times an hour. In
addition, research shows that even small distraction that lasts a few seconds
can disrupt your work flow and significantly increase your chances of making an
error. Therefore, in times when you need to focus on a project, make sure you
limit your distractions. To maximize your productivity, turn off the
notifications for text messages, emails and social media alerts on all your
devices and concentrate on the task at hand.
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2.
Set Priorities
In order to stay focus on a task or a
project, it is important to set your priorities. To do this, first make a list
of all the tasks or steps you need to complete and evaluate their urgency,
importance and the length of time required to complete them. Then, order them,
starting from the most urgent and time-consuming tasks. This will help you get
an idea of what needs to be completed first and how much time the project will
take. Setting clear priorities and goals helps you to stay focused, feel less
overwhelmed and manage your time better.
3.
Optimize Your Work Flow
Everyone is different, and there are
no clear rules as to how long we should work before taking a break. According
to studies in the domain of cognitive science, most of us work in bursts of
25-50 minutes. Finding out which rhythm works for you and using it helps you
stay focused. Although there is no single consensus by scientific studies on
how long to keep working before taking breaks, most studies agree on one thing:
taking breaks in between helps us focus on the task at hand and maximize our
attention.
4.
Optimize the Level of Background Sound
If you are someone who needs silence
to work, then make sure you do your work in a quiet space or a library, or wear
earplugs. However, certain music can also help us focus better and increase our
productivity. Studies reveal that for repetitive tasks, music can be beneficial
to prolong our attention span. On the other hand, for projects and tasks that
involve thinking and analyzing, music that includes the sounds of nature has
been found to enhance our focus. Another recent study found that the music we
like increases our concentration. So go ahead, find the soundtrack that helps
you be most focused, and go with it.
5.
Meditate
Apparently, meditation is not only
helpful for reducing our levels of stress and anxiety, but also helps us
increase our attention span. According to brain researchers, short-term
meditation training works wonders for improving our attention capacities.
Learning meditation helps our brains to learn how to stay focused better and
tune out distracting thoughts and worries. In addition to helping us sustain
our attention, meditation can even make us better at paying attention to small
details. To help you learn to meditate, there are many free online resources,
videos and even applications.
6.
Stay Hydrated
When trying to sustain your focus for
long periods of time, it is quite important to stay hydrated. It is equally
important to note that drinking coffee and tea while working may help your
productivity and focus, but can also make your body dehydrated. The results of
a recent study have revealed that mild dehydration (before you even notice it)
can interfere with our concentration, block our focus, and even interfere with
our mood. So make sure you drink enough water; experts suggest that we need
about 2 liters a day (eight 8-ounce glasses) for optimal function.
7.
De-Stress
It is no surprise that stress
interferes with our cognitive function. Studies show that increased levels of
stress can cause us to perform lower on IQ tests and decrease our attention
span. According to researchers, prolonged periods of stress is damaging to
cognitive performance, the ability to focus our attention, and the ability to
shift between tasks. When we stress, the hormone cortisol floods our bodies and
causes many negative consequences for our health in the long-term. Some tips to
de-stress prior to beginning the important task which requires a lot of
attention include going for a brief walk or jog, deep breathing exercises, or
having a quick chat with a friend or a loved one. Regular exercise and getting
enough sleep also play important roles in helping you maximize your cognitive
function and attention span.
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