2.4 The power of attention: focus and concentration - Jordi Kidsune

“Do. Or do not. There is no try.” - unknown

Focusing on Success: Mastering Your Attention and Concentration

Attention is a powerful tool that allows us to focus on one thing for an extended period of time. It is vital for success and can be difficult to master, but it is worth it. In this text, you will discover:

The importance of selective attention and how it can help us filter out distractions and improve our decision making.
The concept of meta-attention and how it can help us understand our thoughts and reactions.
Tips, exercises, and strategies to improve focus and concentration, including mindfulness, regular exercise, sleep, and reducing distractions.
Techniques like the Pomodoro Method, natural supplements, and brain-training exercises to improve focus and attention.
The role of limiting beliefs and visualization in improving focus and concentration.

1. Why selective attention is important

Attention is the ability to concentrate on one thing for an extended period of time. It is vital for success and can be difficult to master, but it is worth it. In 2000, the average attention span was 12 seconds, but by 2020 it had dropped to 8 seconds. This means that even goldfish have a longer attention span than us!

Attention can be divided into two types: selective attention, which is when we focus on one thing, and open awareness, which is when we are open to all stimuli. Selective attention is important for getting things done, while open awareness can help to awaken our senses and creativity.

Another important aspect of attention is meta-attention, which is paying attention to our attention. This means noticing which form of attention we are using and how we view the world. We can color our attention as green (accept), red (oppose), or white (neutral) to better understand our thoughts and reactions.

One common barrier to attention is the "monkey mind," which is always looking for tasks and problems to solve. This can be useful, but it can also prevent us from fully enjoying the present moment. To improve our attention, we can practice concentration and mindfulness, and make a conscious effort to focus our attention on one thing at a time.

Remember, mastering your attention can help you to master your world. So, take the time to focus and concentrate on the things that matter to you. Good luck!

Source: twitter.com/melodie_tld

Selective attention is the ability to focus on a specific task or stimuli while ignoring others. It is an important skill because it allows us to filter out distractions and concentrate on what is important in a given situation. This helps us to make better decisions, perform tasks more effectively, and experience things more fully.
Your attention cannot be divided. It is like a spotlight: if it illuminates one object, something else will be in the shadows. Which form of attention is suitable depends on the situation and the moment.
Concentration is at the crux of all human success and endeavor. If you can’t concentrate, you can’t manifest. I define concentration as my ability to keep my awareness of one thing for an extended period of time. Every time my concentration drifts, I use my willpower to bring my awareness back. It is not your mind bouncing from one place to another, it is your awareness. See awareness as a glowing ball of light that moves to different parts of the mind. In order to excel at concentration, you need to make yourself keep that ball of light trained to one spot in your mind for an extended period. This won’t be easy at first, but a conscious effort to exercise your willpower in this way is likely to lead to impressive results. You can work on this during nearly any pursuit. (conversing, working, etc.). If you make the commitment to practice concentration each day, it will soon become second nature.
Distraction is dimming your spotlight. Your attention deviates and you are not present: you are more prone to errors and you are not fully enjoying the experience. An example: while eating dinner, your mind is somewhere else. Mindful is being fully in the attention (registering, without judgment). It is about choosing consciously where you focus your attention. It’s not about hipsters or boomers throwing quotes; it’s about being full of attention. It is a given superpower, squander it or apply it. Your choice; you’ve got trained and untrained. I’d suggest starting training.

What is selective attention and why is it important? A: Selective attention is the ability to focus on a specific task or stimuli while ignoring others. It is important because it allows us to filter out distractions and concentrate on what is important in a given situation, which helps us to make better decisions, perform tasks more effectively, and experience things more fully.

2 Meta-attention

Meta-attention is the ability to pay attention to our attention. It involves being aware of which type of attention we are using and how we are coloring our attention (accepting, opposing, or neutral). By developing our meta-attention, we can better understand how we view the world and make more mindful choices about where we direct our attention.
(1) four types of attention. You can combine 1 or 2 with 3 or 4:
1. Selective attention: laser focus on one thing. Example: watch a movie
2. Open attention: opposite of selective attention, open mind to stimuli. Example: sitting on a terrace and taking it all in.
3. External attention: spotlight outwards. See the movie screen or the people on your terrace.
4. Internal attention: spotlight inwards. Thoughts, feelings, or physical sensations like fear from a horror movie or the taste of your drink.
(2) Color your attention: - green (accept) - red (oppose) - white (neutral). This is a great way to discover how you view the world and certain scenarios, things, or people. And how you talk to yourself (positive green, negative red).

What is meta-attention and why is it important? A: Meta-attention is the ability to pay attention to our attention. It involves being aware of which type of attention we are using and how we are coloring our attention (accepting, opposing, or neutral). By developing our meta-attention, we can better understand how we view the world and make more mindful choices about where we direct our attention.

3 Monkey mind as the default network

The monkey mind is the default network of our brain, constantly looking for tasks and problems to solve. This can be useful for learning and planning, but it can also cause us to miss out on the present moment and the opportunities it offers. To calm our busy minds, we can try breathing exercises, tackling stressful tasks, scheduling time for distractions, and practicing mindfulness. By doing so, we can train our minds to be more present and attentive, leading to greater happiness and success.
Learning from the past or planning for the future is a useful tool for growth. But it is only useful if you are present when the benefits of that joy present themselves. A large part of pleasant emotions pass you by, life is what happens when you are busy making plans (John Lennon). You also miss unpleasant experiences, which means you miss the opportunities to build up constructively. You miss opportunities to make every day interesting. Thinking in monkey mind mode is your greatest addiction. Presence provides presents.
Also, the chatter in yourself often has a dark focus, it is our wired negativity bias – a natural tendency to focus on (preventing) danger. Focus on the negative, or draw negative conclusions (interpreting the other). Biggest Downside: An Unhappy Mind.
Calm your busy mind. Do not fight your mind, it is one of your strongest allies. Like an overcaring mother, its methods can be counter-productive if reigned unchecked, but it does hold your best interest at heart (uh mind). So how to check and befriend your mind:
- Breathe
- Do something that has been causing you stress
- Schedule time for distractions. Whitespace is the oxygen that allows everything else to catch fire.
Conclusion: focus, accept and befriend your monkey mind. The benefits of wandering/resting your mind are reminders/creativity/focus breaks/fun, and clarity. Don't be mad at going astray; congratulate yourself for recognizing the monkey mind. Greet your monkey friend and bring the focus back. Reverse the role: instead of letting the monkey come up with to-dos, you give your monkey to-dos. The mind is a powerful servant but a terrible master.

4. The four focuses of history makers (Robin Sharma)

In Robin Sharma's book "The 5am Club," he discusses the four focuses of history makers, which are the areas of life that successful and influential people focus on in order to achieve their goals and make a positive impact on the world. These four focuses are:

Physical focus: This involves taking care of our physical health and well-being through exercise, nutrition, and self-care. History makers prioritize their physical health in order to have the energy and vitality needed to pursue their goals and achieve their dreams.
Mental focus: This involves developing our mental abilities and skills, such as creativity, problem-solving, and critical thinking. History makers understand the importance of a strong and agile mind, and they work to continually improve and expand their mental abilities.
Emotional focus: This involves managing and expressing our emotions in a healthy and productive way. History makers understand the power of their emotions, and they work to control and channel them in a way that helps them achieve their goals and create positive outcomes.
Spiritual focus: This involves connecting with our inner selves and developing a sense of meaning and purpose in life. History makers recognize the importance of spirituality and seek to cultivate a strong sense of inner peace and fulfillment in order to lead a more fulfilling and rewarding life.

Source: the 5 AM club (recommended): https://www.robinsharma.com/book/the-5am-club

From the book The 5 AM club (recommended)

“Capitalization IQ” – Innate talent isn’t as important as maximizing your talent with dedication and hard work. People don’t optimize their gifts, because they don’t believe they’ve got what it takes. Capitalization IQ (each time you vote for your superior self, you starve your weaker side and feed your inherent power). Natural talent is not what defines great individuals. It is the extent of that potential that they capitalize on through consistency and relentlessness. It doesn’t matter what sport or specialism an individual engages with. Those willing to put in exceptional dedication and commitment will become iconic.
“Freedom from distraction” – Technology impedes the deeper connections that bring meaning to your life. Staying distracted indicates you are afraid to be the best you can be. Focus on one high-quality activity at a time. Freedom from distraction (an addiction to distraction is the death of your production) An addiction to distraction is the death of your creative production. Strip away all the layers of complexity from your days. Simplify and streamline everything. Less is more. Concentrate on only a few projects, so you can make them exceptional. A few groundbreaking projects are better than spreading your attention across multiple tasks and producing lackluster results. Prioritize quality over quantity. Have a few friends but go deep with them. This will ensure that each of your relationships is prosperous for both parties. As with your projects and your tasks, it is much better to focus on developing solid relationships than making multiple shallow-level friendships. You want to have friends you can always trust. Stop managing your time and start managing your focus. It might appear like spreading yourself thin saves you time. But your focus is ultimately the most important thing.
“Personal mastery practice” – Dedicate at least 10,000 hours to your practice to become a master. Part-time commitment provides part-time results. Personal mastery practice (draw the 4 interior empires model on p136). Stop insisting on clearing your head, clear your heart instead. Build a relationship with your most significant self. Serve society, instead of ego hunger. Become more about creating, helping, and adventuring instead of acquiring, hoarding, and comparing. All your actions within your environment are a result of what’s happening within you. Your fortune always follows your fearlessness, and your influence in the world is entirely attributable to the glory, nobility, vitality, and luminosity you have accessed in your consciousness. External always expresses internal. Your creativity, productivity, prosperity, performance, and impact on the planet are always an expression of what’s going on inside you. Your internal reflections will always manifest within your external behaviors. So, challenge yourself when you are negative or distracted. If you can master your inner world, you will master the external world too.
“Day stacking” – Even a 1% improvement over the previous day elevates your life by 30% in 30 days. What you do every day is more important than what you do once in a while. Each day is equally important in the bigger picture of your life. So, craft your life based on each day, focusing on the bigger picture of your life. Each of your special days represents your precious life in miniature. What we are doing today is creating our future. So, always consistently and relentlessly stick to your focus.

5. Toolkits and tips on how to improve focus and concentration

Toolkit!

https://hubermanlab.com/focus-toolkit-tools-to-improve-your-focus-and-concentration/

Teaser clip

https://youtube.com/shorts/tD4EoM2cmm4?feature=share

Full video: tools to improve your focus and concentration

https://www.youtube.com/watch?v=yb5zpo5WDG4

Q: What are some strategies to improve focus and concentration? A: Strategies to improve focus and concentration include practicing mindfulness or meditation, getting regular exercise, making sure you are getting enough sleep, using techniques like the Pomodoro Method, avoiding multitasking, reducing distractions, trying natural supplements, using a planner or calendar, creating a comfortable and conducive work environment, using brain-training exercises, practicing deep breathing exercises, and using visual aids.

6. Tips from an AI (ChatGPT)

There are several ways to improve attention and focus, but the most effective strategies will depend on the individual. Here are a few potential approaches:

Practice mindfulness or meditation to help train your brain to focus on the present moment.
Get regular exercise, which can help improve your overall brain function and enhance your ability to concentrate.
Make sure you're getting enough sleep, as sleep deprivation can impair your ability to focus and pay attention.
Try using techniques like the Pomodoro Method, where you work for short, focused bursts and take regular breaks to rest and recharge.
Avoid multitasking, as it can actually decrease your productivity and make it harder to concentrate.
Reduce distractions by eliminating or minimizing sources of noise and other stimuli that can interrupt your focus.
Consider trying natural supplements like omega-3 fatty acids or caffeine, which have been shown to improve focus and attention in some people.
Use a planner or calendar to organize your tasks and prioritize your most important work.
Take regular breaks to give your brain a chance to rest and recharge, which can help improve your focus and attention.
Create a comfortable and conducive work environment, with good lighting, ergonomic furniture, and other factors that can help you concentrate.
Use techniques like the "5-4-3-2-1" method, where you focus on five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste, to help ground yourself in the present moment and improve your focus.
Use apps or other tools to block distracting websites or notifications that can interfere with your concentration.
Consider trying brain-training exercises or games that can help improve your ability to concentrate and pay attention.
Practice deep breathing exercises or progressive muscle relaxation to help calm your mind and improve your focus.
Use visual aids like sticky notes or highlighters to help you organize your work and break it down into smaller, more manageable tasks.
Try listening to music or other auditory stimuli that can help you concentrate, such as white noise or binaural beats.
Take regular breaks to move around, stretch, or do some light physical activity, which can help increase blood flow to your brain and improve your ability to focus.
Use memory techniques like mnemonic devices or the method of loci to help improve your ability to remember and process information.
Differs per person, but one could avoid caffeine,nicotine, and other stimulants that can over-excite your brain and make it harder to concentrate. Instead, try eating a healthy, balanced diet that includes plenty of fruits, vegetables, and other brain-boosting foods.

7. Tips from Tony Robbins

Overcome limiting beliefs (Tony Robbins). When was the last time you didn’t attempt something because you thought it would be too challenging? When did you last tell yourself that you were unable to do something because you thought you lacked a certain quality? These are limiting beliefs, and they prevent you from achieving your goals. As Tony says, “Where focus goes, energy flows.” You are the product of your thoughts. When you repeatedly tell yourself you’re not smart, resourceful or capable enough to accomplish something, you turn that belief into a reality. It’s often quicker and easier to focus on negative outcomes than positive ones, but it won’t get you very far. Improving focus and concentration starts with changing your mindset. Realize that the negative thoughts you’re currently focusing on no longer serve you, and replace that negativity with a more positive narrative.
Visualize your outcome. Goal visualization allows you to achieve anything you want in life – and is essential to learning how to improve focus. First identify your ultimate goal. What is it that you really want to achieve? Use the Rocking Chair Test. Visualize yourself late in life, sitting in your rocking chair and telling some younger people about your incredible life. What are you happy to have accomplished? What are you sad that you never tried to achieve?

That mental image will tell you what to move toward in life. Knowing your purpose is a critical step in shifting your focus and making progress. Now start telling yourself that you’ve already achieved these goals. Act like you have that fulfilling job or that healthy relationship. Visualize it in detail – and do it every day. Concentrating on the end goal helps you use the law of attraction to manifest the success you want to achieve.
Break old patterns. Your thoughts can be cyclical, but you can break negative patterns. Thoughts lead to emotional patterns and these patterns determine the story we tell ourselves about what we can or cannot accomplish. The only way to create a breakthrough is to change your emotional state and rewrite your personal story. Learn how to identify negative self-talk and distracting thoughts so you can interrupt them and get back on track.

When you feel your thoughts beginning to shift to a negative or limiting place, stop them. Decide to consciously change your thought process and derail the thoughts that don’t serve you. Increase focus on the positive thoughts and visualize your outcome. Will thinking negative thoughts enable you to better achieve your purpose? No – and eliminating them is key to how to improve focus in your day.

4. Connect with your purpose

You don’t just need to know how to improve concentration when you’re feeling confident and energetic. You must create an unstoppable mindset even when you’re down – and there will always be challenging moments in life. To do this, determine what gives your life a sense of purpose, and connect everything you do back to that purpose.

The goal is to know what you want so deeply that you feel it to your core. You’re so driven to achieve your goal that you will do anything to make it happen. When you feel this way, you not only find out how to increase focus, but you will put a stop to self-sabotage and create empowering beliefs to live by.

5. Set better goals

The ultimate aim of learning how to improve focus is to be more productive so that you can achieve what you want in life. But how will you know if you’re really working more efficiently and getting more done? You need to set goals to measure how your newfound focus is positively affecting your life.

Focus on actionable strategies you can employ to be successful, such as making a Massive Action Plan (MAP). Think big, but set incremental SMART goals that are Specific, Measurable, Achievable, Realistic and anchored within a Time frame. And don’t forget to celebrate your accomplishments with your proud friends and family to reinforce your positive habits. When you have something to work toward, you’ll find it much easier to improve focus and concentration.

6. Get some exercise

If you find it difficult to concentrate due to an excess of energy, increasing your workout routine – or starting one – will trim that energy and help you improve your focus. Start small by taking a break during your workday. Go for a walk around the building if you can, or do some exercises at your desk. Getting up and moving around doesn’t just clear out any energy you may have built up while sitting still – it also refreshes your mind. You’ll find it easier to come up with solutions to problems you may be working through, and will return to your work ready to get more done.

7. Cut out distractions

It’s hard to discover how to improve focus while you’re fending off a vibrating cell phone, email notifications, chattering coworkers or the multitude of other things that demand your attention on a daily basis.

Carve out periods of time where you remove distractions from the picture. Silence your phone and put it in a pocket or drawer so you won’t see the screen. Switch off your email notifications. Put on noise-canceling headphones or shut the door to your office.

You can take things a step further and install apps that will shut off any programs you aren’t directly using for a specified amount of time. By blocking out everything that might otherwise distract you – and that includes multitasking – you’re free to pay attention to the task at hand.

8. Prime your mind

Core Decision #1: what are you going to focus on? Focus on your first decision

Achieving extraordinary results and fulfillment in life starts with focus. We often spend too much time dwelling on what we don't want or fear may happen, instead of focusing on what we do want. This negative focus informs our bodies and minds to prepare for the negative, instead of the positive. The first force that truly controls our life is the primary decision of focus. By focusing all of our resources on improving and mastering a single area of our lives, we can command a giant capacity. Before creating a new system of thinking, determine where your focus is directed and what choices it leads to. Decision is the ultimate power we possess. By understanding the three core decisions we make every moment, we can empower ourselves to advance or derail ourselves depending on the choices we make.

Download the guide from Tony Robbins here:

https://www.tonyrobbins.com/first-decision-focus/

To get you pumped some inspiration by Tony Robbins

https://www.youtube.com/watch?v=Z6nv26BTzKA

More reading at Tony Robbins website

https://www.tonyrobbins.com/how-to-focus/

How to improve focus

When do you feel like you’re truly tuned in to what you’re doing? It could be while running, reading, cooking, working at the office or spending time with your family. Regardless of what you’re doing during these times, you’re in an extremely focused state when you’re centered on a task that excites you.

What if you could feel like that more often while doing different tasks? What if you could learn how to improve focus, even when doing something you didn’t particularly like? You can – but you must decide right now to throw away distractions and make improving focus an essential part of your daily routine.

You can reap many rewards when you learn how to improve focus and concentration. You’ll accomplish a task much faster when you can give it your undivided attention, leaving you with extra time at the end of each day to devote to your other interests. The work you’ll complete on a task you’ve focused on will be of higher quality than it would be if you divide your attention between that task and something else.

Others will take notice as you produce better work more efficiently. You might have promotions lined up before you know it or, if you’re running your own business, additional work from existing clients or new work from those who like what they see.

What area of your life could use a massive improvement? Whether it’s your career, personal relationships, health or something else, learning how to improve focus on what really matters makes all the difference. 8 tips for better focus and concentration

Everyone has the same amount of hours in a day. The difference between those who have achieved their dreams and those who can’t seem to get ahead is that successful people have discovered how to improve concentration – and you can too.Learning how to improve focus and concentration ultimately requires discipline and a willingness to use new strategies and tactics. It’s largely going to be on you to make this happen, but certain supplements can help prime your mind and give your focus that extra boost it needs.

8. Exercises to work on your focus

Your concentration is like a muscle. You can train to become stronger with practice. A bad attempt is better than no attempt, you have to play to win. How?

Here are a few Quickies you can daily practice:

Quality questions create a quality life. They direct our mental focus and therefore determine how we think and feel. The key is to develop a pattern of questions that empower you. The following questions are designed to help direct you focus and help you experience more happiness, excitement, pride, gratitude, joy, commitment and love every day of your life.
1. What am I most happy about in my life now? What about that makes me happy? How does that make me feel?
2. What am I most excited about in my life now? What about that makes me excited? How does that make me feel?
3. What am I most proud about in my life now? What about that makes me proud? How does that make me feel?
4. What am I most grateful about in my life now? What about that makes me grateful? How does that make me feel?
5. What am I enjoying most in my life right now? What about that do I enjoy? How does that make me feel?
6. What am I committed to in my life right now? What about that makes me committed? How does that make me feel?
7. Who do I love? Who loves me? What about that makes me loving? How does that make me feel? If you really want to create a shift in your life, make this a part of your daily ritual. By consistently asking these questions, you’ll find that you access your most empowering emotional states on a regular basis, and you’ll begin to create mental highways to happiness, excitement, pride, gratitude, joy, commitment and love.
De-clutter your environment. Physical clutter in your surroundings competes for your attention, resulting in decreased performance and increased anxiety and stress levels. Limit the number of things that share residence with the place where you need to be most productive. Do something right now that changes your production environment so you can do a better job of staying on task.
Foundation is your breath. Stop what you are doing, and pay attention to your breathing. If you feel like it, do the exercises from the breath step. If you like the calm and clarity: very easy exercises for focused attention and open awareness → Source
Stop multitasking. Really, stop it. ASAP. It’s not smart, nor productive, as much research has shown. Part-time commitment delivers part-time results and the man who chases two rabbits catches neither. Try to do one thing at a time. If you’re on the phone, don’t scroll through social media at the same time. If you’re making breakfast, don’t also work on your to-do list for the day. Do NOT multitask. By doing one thing at a time, your concentration ‘muscle’ will become incredibly strong, and your focus will reach limitless levels.

Stop multitasking, start focusing. “Asking the brain to shift attention from one activity to another causes the prefrontal cortex and striatum to burn up oxygenated glucose, the same fuel they need to stay on the task” (neuroscientist Daniel J. Levitin in the book The organized mind: thinking straight in the age of information overload). And the kind of rapid, continual shifting we do with multitasking causes the brain to burn through fuel so quickly that we feel exhausted and disoriented after even a short time. We’ve literally depleted the nutrients in our brain. This leads to compromises both cognitive and physical performance”.
Instead, apply laser focus in all you do. This takes loads of practicing, so start with one simple thing — can be almost anything — but take it extremely seriously. Give it all your might, as if it was the only thing in the world, or perhaps the last thing you will ever do. You’ll light up the sky. Practical tips:
1. Slow down your actions, as if you are in slow motion, and focus 100% on the action (senses, emotions, physical effort).
2. Find a few full-focus activities (eating, brushing your teeth)?
3. Work with a sheet of paper to quickly write down all (tasks) that pop up in your mind. This way, they leave your mind, and you can later decide what to do with them and when.
4. Schedule time for distractions
Disconnect. Close off from those things or persons demanding your attention:
1. Put your phone away. Shut it off, leave it at home, or give it to somebody else. Use your human laziness/unwillingness to spend energy: make it hard to get to your phone (the same can be applied to other habits you would like to brake, like snacks).
2. If you need to work with your device, close applications like mail or websites on your laptop, and open only one window. Also: NO notifications. Every notification, like a sound or visual pop-up, will break your focus. Be digitally disconnected in moments of work, you are not available for distraction.
3. Remove all icons that could distract you from your taskbar. Do the same for your phone. You will receive fewer visual stimulations.
4. Schedule a few minutes of ‘phone time’ and/or ‘PC time’ after productive sessions.
5. Get physically lost where nobody can find you (go to a place where no one knows you, like a different place in the office or go work from home or a cafe). Also: buy a noise-canceling headset.
6. How often do you get into a project with one of the supervillains stalking you? What can you do right now to defeat that supervillain before going into your next project?
7. Your time, focus, and thoughts are precious, and there is a significant risk it gets wasted via information absorption on the internet. How will you prevent wasting content diluting you and your resources? How will you raise the quality of content?
Mindfulness checks (am I doing it right): do you pay more attention to your breathing? Am I more aware of my autopilot and monkey mind (type of attention)? Am I more aware of my (un)conscious judgments (color of attention)?
Take out your calendar and find a spot in the next few days where you can carve out 90 minutes to two hours. This needs to be a time when you can free yourself of all distractions. Now, what are you going to do with that time to dramatically boost your productivity?
Train your willpower: each time you grab your phone or open an app or website on your laptop you train your distraction muscles and dopamine hits. You can do the opposite: train your willpower each time you ignore the feeling to grab your phone and kick off from cheap dopamine. You will be rewarded with long-lasting dopamine. Pro-tip: use your human laziness and shut down the phone and lock it (make it as hard as you can to reach your phone). Also write down on your phone thumb: really? or some other reminder that asks if you really, truly need to check your phone?
Got stuck and in need of some motivation? Eat that frog: Do something that has been causing you stress. Can’t find it? Take a good look at your to-do list and identify the thing (or things) on it that are likely to invade your thoughts until you get it done. Zeigarnik effect: deal with it if it requires immediate action (more later).
Rate your current level of concentration from 0 to 10. Now rate your desire to increase this level. What is causing the gap and how can you overcome this gap?
If you are restless, insecure, or anxious: thoughts can overwhelm you, making it difficult to make decisions and take action to deal with whatever bothers you (Melanie Greenberg in the stress-proof brain). Anxiety can also lead to overthinking, which makes you more anxious, which leads to more overthinking, and so on. How to get out? Repressing won’t work, they keep popping up. Whitespace. The thinking time, the strategic pause that’s in between the busyness. Whitespace is the oxygen that allows everything else to catch fire. Tools: meditation, yoga, and certain martial arts help calm the busy mind.
Set a timer on your phone and focus for two minutes on the sense feeling (external selective attention): how does your physical environment feel from what you are holding right now? Every time you find yourself distracted, bring the attention back. How did it go? Did you feel new things, surprising structures? Did you often wander off? If so, where did your thoughts go? Were you able to get the focus back to the object in your hand?
Focus on the feeling in your right hand for thirty seconds (internal selective attention). Also, be aware of which form of attention you use (meta-attention). Were you able to focus your attention on your hand? If not, where did your focus go? Were these external distractions, such as noise in your environment? Or thoughts (hunger) or feelings (satisfaction, irritation, impatience)? Were you aware of your aberrations (meta-attention) at the time?
Cross your arms. Then do this the other way around. Do you notice how difficult that is? Right over left or left over right: you do one of the two on autopilot, without thinking about it, because you have taught yourself that way. Only when you deviate from this do you stop and consider the movement.
See if you can live without a smartphone for four hours today and notice every time you want to grab it. Attention tool: On the thumb, you use to operate your phone, write the word 'attention'. How did it go? Did you often have the phone in your hand without noticing? How often? Do you agree or disagree with this number?
Research shows that you make a (mostly unconscious) decision about food alone on average 227 times a day. Try to be aware of that today. When you choose a muesli bar or an apple, what do you put in your shopping basket, do you sprinkle vinegar or olive oil over the salad, and so on? At the end of the day, see how successful it was. How many times did you have something in your mind before you knew it? Were you suddenly checking out a basket full of food instead of just the salmon and lettuce you intended? Did you really taste that cherry tomato or that chocolate chip cookie?
Stand up straight and sit relaxed and focus on your breath for a minute. What did you feel? Is your breath high or low? Did you manage to keep your focus or did you wander off? If so, to what? Worries or fun things? Did you experience any irritation or physical sensations such as itching?
Think about what you want to achieve by training your attention muscle. Do you want to lower stress, worry less, feel fitter, communicate more effectively or become more resilient? If you have an idea of your intention, you can track your progress more easily and increase the chance of the desired effect. The following actions and thoughts can help with this:
- Write down your intention(s), preferably with pen and paper. Formulate positively, so not: 'I go for less self-criticism', but; 'I want to be kinder to myself.
- Repeat the main intention a number of times, out loud or in your head.
- Don't push too much. Compare it to socializing, if you force that - at eight o'clock tonight we'll have fun - it even backfires. You can create conditions: candles lit, nice people, tasty snacks. The precondition for attention training is that you have no expectations, but an open mindset.
- And remember: the intention is a direction, not something concrete or measurable. Try to let go of the desired result.
Take three breaths throughout the day, focusing on the physical sensations of inhaling and exhaling. Choose a fixed moment, such as when you are on the toilet, in the car, or washing dishes. During each breather, focus on the rise and fall of your abdomen, chest, or the airflow through your nose. The goal of this exercise is not to change your breathing, but simply to observe it, even if it is shallow or fast. If you notice your thoughts or feelings, simply observe them without judging them. Bring your focus back to your breath whenever you notice your mind wandering. This exercise can help you improve your ability to focus and pay attention to the present moment.

You can also do this exercise on a body part instead of your breath.
To improve your attention, try incorporating mindfulness into your daily routine by choosing an activity that you typically do on autopilot, such as brushing your teeth or making coffee, and carrying it out with full attention. As you perform the activity, focus on the sensations and movements involved, such as the feel of the toothbrush in your hand or the sound of the coffee beans grinding. Maintain this full attention for a maximum of five minutes.

If you find that you lack time or motivation, remember that even a single breath or a micro action can be enough to practice mindfulness. Choose a time of day that works best for you and put it in your calendar. And if you find the practice unpleasant, remind yourself that the point of attention training is to learn to stay focused even in difficult moments, so that you can better handle real-life challenges.

Conclusion

In conclusion, the power of attention is undeniable, and mastering it can help us to master our world. By understanding the importance of selective attention, developing our meta-attention, and implementing strategies and techniques to improve focus and concentration, we can improve our decision-making, productivity, and overall well-being. Now, let's explore another powerful form of attention: open awareness. This chapter will delve into how open awareness can help to awaken our senses and creativity, and how it can be used to complement selective attention.

Quiz

What are the two main types of attention?

A) Selective and open awareness

B) Short-term and long-term

C) Active and passive

D) Focused and distracted

Explanation: The correct answer is A) Selective and open awareness. Selective attention is when we focus on one thing, while open awareness is when we are open to all stimuli.
Which of the following is NOT a barrier to attention?

A) "Monkey mind"

B) Lack of sleep

C) Lack of motivation

D) Lack of coffee

Explanation: The correct answer is D) Lack of coffee. Lack of coffee is not a barrier to attention, while "Monkey mind," lack of sleep and lack of motivation can all make it more difficult to pay attention.
What is meta-attention?

A) Paying attention to our attention

B) Noticing which form of attention we are using

C) Coloring our attention as green, red or white

D) All of the above

Explanation: The correct answer is D) All of the above. Meta-attention is paying attention to our attention, noticing which form of attention we are using, and understanding how we view the world.
What is the Pomodoro Method?

A) A technique for working for short, focused bursts

B) A technique for taking regular breaks

C) A technique for both working and taking regular breaks

D) A technique for multitasking

Explanation: The correct answer is C) A technique for both working and taking regular breaks. The Pomodoro Method is a time management technique that involves working for short, focused bursts and taking regular breaks to rest and recharge.
What is one way to improve focus and attention?

A) Exercise

B) Sleep

C) Meditate

D) All of the above

Explanation: The correct answer is D) All of the above. Exercising, getting enough sleep, and meditating are all ways to improve focus and attention.

How can I apply this today?

Well, uuuh,, did you read the final part of this chapter?

Extra

Pick one concept from the text that resonates with you the most and apply it to your daily life for the next 7 days.
Keep a journal to track your progress and record any challenges or insights you have.
At the end of the 7 days, reflect on the experience and evaluate how the concept you chose has impacted your focus and attention.
Share your experience with a friend or family member and discuss how you can continue to incorporate this concept into your daily life.
Repeat the process with a different concept from the text and compare the results.

By actively applying the concepts from the text and tracking your progress, you can gain a deeper understanding of how to improve your focus and attention in your daily life. Remember, Rome wasn't built in a day and it takes time to see results. So be patient with yourself and keep an open mind. Remember, you have the power to change your focus, and attention, and in turn change your life.

Food for thought

How does multitasking affect our ability to focus and concentrate? Can it ever be beneficial?
Is it possible to improve focus and concentration without sacrificing creativity? How can we balance the two?
How does the physical environment in which we work affect our ability to focus? What changes can we make to our environment to improve our focus?
How can we train ourselves to be more mindful and aware of our attention? How does this differ from simply trying to focus harder?
Are there certain types of tasks or activities that require more focus and concentration than others? How can we identify these tasks and prepare ourselves to tackle them effectively?

Expand your understanding

The Science of Focus: How to Concentrate and Be More Productive" by Entrepreneur (https://www.entrepreneur.com/article/278026).

This article provides a comprehensive overview of the science behind focus and attention, and offers practical tips and strategies for improving your ability to concentrate and be more productive.
"The Art of Concentration: How to Focus in a Distracted World" by Harvard Business Review (https://hbr.org/2018/09/the-art-of-concentration-how-to-focus-in-a-distracted-world).

This article explores the importance of focus and concentration in today's fast-paced and constantly-connected world, and provides insights and strategies for improving your ability to focus and achieve your goals.
"How to Improve Concentration and Focus" by Psychology Today (https://www.psychologytoday.com/us/blog/brain-babble/201307/how-improve-concentration-and-focus)

This article offers a variety of tips and strategies for improving your focus and concentration, including techniques for reducing distractions, boosting motivation, and training your brain to focus for longer periods of time.
"How to Sharpen Your Focus and Concentration" by Inc. (https://www.inc.com/peter-economy/how-to-sharpen-your-focus-and-concentration.html)

This article provides a range of practical tips for improving focus and concentration, including techniques for time management, reducing distractions, and setting clear, achievable goals.