Let’s begin with a game! A simple and easy one. All you have to do is count from 1 to 50 by telling the number first and then it’s spelling. For example, you will have to say 1 followed by O.N.E then 2 and so on. While you do this, you should concentrate only on the numbers and not think about anything else. The next catch is you cannot close your eyes! Now start counting. Did you lose at 10 or 20?
More than 50% of the people couldn’t concentrate even till 20. While technology can be cited as an important reason for our lack of focus, there are many other things that are killing your focus.
Here are just 8 factors that could be bad for your focus, and more importantly, how to eradicate them
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Smartphones
Its old news that smartphones are major distractors. On an average, a person checks his phone a whopping 80 times a day. I thought there must be some mistake in the data and I tried counting the number of times I look at my phone every day for a week. I was shocked to see the results! I checked my phone 83 times on an average.
The continuous stream of messages, calls, and notifications keep us hooked to our phones, even when we’re driving. Though it may take only a minute of your time, it takes a lot of time to mentally get back where we were. The sad part is we don’t even sleep peacefully. I sleep with my phone right above my head, and I check it even in the middle of the night.
What can you do?
The most successful way to get rid of smartphone addiction is to practice self-control. There are many apps which can help you track the number of hours you have spent on each app on your phone. Take some time and make a note of them. Start with the apps on which you spend more than 2 hours and reduce them by half an hour. Implement the same for all the other apps as well. Use your smartphones smartly and get your focus back under your control.
Keep your phone in silent mode when you hit the bed and also when you have some important work to be completed. Allocate a specific time to check all your notifications and messages.
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Social media
Facebook, Instagram, Twitter, Whatsapp and the list keeps going. Many of us think that being active on social media is a status and something to be really proud of. The fact is most of these social media platforms are nothing more than just a waste of your precious time and focus.
Last week I had to look up something extremely important for my boss and just when I was about to do it, a friend of mine tagged me in a funny meme on Instagram. I thought I would just check it out and continue with my work. Only when my boss called me up, I realized that I had spent an hour scrolling through random pictures. Thankfully he was in a good mood and said that I could revert to him in another hour. I am sure many of you would have had such experiences. Social media can seriously take a toll on your concentration and focus.
What can you do?
For starters uninstall all the social media apps on your phones. If you think it’s too tough, to begin with, logout of your accounts and turn off push notifications. Log into them only when you have a couple of hours of leisure time or the best is to check them during weekends.
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Overthinking
The other day I spent an hour worrying about what would happen if I was diagnosed with diabetes just because my grandfather was diagnosed with it recently. I was even thinking about the food that I would have to give up. Ridiculous right?
Overthinking often leads to unnecessary worrying and lack of focus. Your thoughts go from today’s tasks to tomorrow’s troubles that might not even occur. What good can essentially come from you worrying about Trump’s next move? I know it’s tough to stop worrying about certain things but as we all know nothing is truly impossible.
What can you do?
There is only one solution to this problem. Start living in the present. Enjoy the moment you have in hand. Avoid worrying about the future and most importantly stop dwelling in the past. If you are a spiritual person, you can always pin your hopes on the almighty and leave the rest to him, or you can trust your own ability and believe that whatever happens, you will be able to handle it.
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Wrong Food
I know you must be thinking, food and focus, how is that even related?
Here’s how: The food you eat does not only serve the needs of the body but also the mind. When you munch on unhealthy junk food, it messes up your stomach, and you end up losing focus from your work. Only a healthy body can lead to a peaceful and focused mind. I am a big fan of pizza and every time I give myself a treat I automatically notice a decrease in my day’s productivity.
What can you do?
Watch what you eat. I am not asking you to give up fast food, but you can, eat it less often like twice a month. Eat nutritious food which can keep both your mind and body healthy as well as happy.
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Lack of sleep
I have almost lost count of the number of days where I have fallen asleep on my desk. Lack of sleep is one of the most important focus killers. Less sleep can mess your head and make it really hard for you to focus and remember things. Every day I plan to get at least 7 hours of proper sleep, but I end up binge watching Friends again. I know you would have experienced the same as well.
What can you do?
The first and foremost thing you should do is to avoid using all electronic gadgets at least an hour before bed. Most importantly keep your smartphones out of your reach and keep them in silent mode. If you still have trouble falling asleep, there are many simple sleep exercises that you can try. Use your breath as an anchor to get your mind back into control.
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Multitasking
We all think that multitasking is a superpower and we think it’s really cool. I hate to burst your bubble, but the fact is multitasking is lowering your productivity. Most of us do at least 3 things at a given moment, and we think it saves us time. Research shows that the quality of work deteriorates rapidly when it is coupled with another task. Not all of us are capable of giving our 100% on all three things we are doing at the same time.
What can you do?
Focus on one thing at a time. If you think you might run short of time, come up with a plan and prioritize your tasks appropriately. You can always switch tasks if something of more importance pops up.
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Negative Attitude
What can be more distracting than a negative mental attitude? The way you look at things depends on your attitude. If you are going to be pessimistic about everything, then even a mole will seem like a mountain. Since you fail to see the good in things as well as in people, you will end up burdening yourself with worries and excessive work.
What can you do?
Practice the art of positivity. Look for the silver lining in every cloud. I know it’s not easy to do! Begin with making a list of things that you are grateful for. Keep a victory journal where you can write about every small achievement you have ever done. Surround yourself with positive people and help others.
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Breaks
There are two ways taking breaks can actually be a problem. One is working at a stretch without taking any breaks, and the other one is taking too many breaks. When you work without giving yourself a break, your brain gets tired, and it becomes difficult to focus on things. When you take too many breaks your mind keeps getting scattered and it becomes a tough job to get back to where you were.
What can you do?
Make sure you take the necessary number of breaks. This totally depends on the type of work you do. It is advisable that you take a 15-minute break every 2 hours.
Ready to focus?
Now that you know what’s stopping you from staying focused and giving your 100% are you willing to beat them all? As I already mentioned, nothing is impossible, it all begins with you! Try these hacks and do let me know your thoughts in the comments section.
