Just like a muscle, concentration also needs to be trained to be effective: here’s how we can do it
In an age dominated by constant cell phone notifications, social media, streaming and multitasking, maintaining concentration has become a practically impossible task.
Distractions are everywhere, and we often find ourselves jumping from one activity to another, unable to fully dedicate ourselves to what we’re doing (and without understanding much of what’s going on around us).
The ability to maintain attention on a single activity has become a rare commodity: our mind, in fact, It’s getting used to running in dispersive modelosing the ability to concentrate on more monotonous and repetitive actions, such as study, work or even physical activity.
Our brain is biologically programmed to react to new and different stimuli: it is a survival mechanism which, however, in the modern era, is proving to be increasingly counterproductive.
Continuous exposure to distractions – such as social media notifications, streaming videos, music – has accustomed us to frequently changing the focus of our attention.
Unfortunately, however, every time we move from one activity to another, the brain consumes precious energy to reorient ourselves, slowing our ability to concentrate on a single task for long periods of time. What to do then?
Let’s remember that concentration is like a muscle: it must be trained and kept in shape to function at its best. If we are not used to maintaining attention for a long time, the mind will tend to wander and the temptation to distract ourselves – for example by reaching for the phone – will become irresistible.
You can train your ability to concentratebut at the same time it is important not to be too hard on yourself, especially at the beginning. Maintaining constant attention takes practice and, like any skill, can be improved with time and dedication.
With the right exercises and some daily precautions, we can rediscover the pleasure of dedicating ourselves completely to what we dowithout letting ourselves be overwhelmed by distractions: let’s see together how.
Relax your muscles
Before starting an activity that requires concentration (it could even just be study or work), Let’s take a moment to relax our body.
Let’s sit comfortably, Let’s close our eyes and concentrate on relaxing our muscles. After about a minute, we shift our attention to the heartbeat, listening to the rhythm of the heart pumping the blood and visualizing the vital flow that passes through the body.
This exercise, which we can repeat several times during the day in moments when we are particularly distracted, helps us enter a state of calm and presence, which is essential for fully immersing ourselves in a challenging activity.
Meditate
We often repeat it in our articles and several scientific studies confirm it: meditation, even if practiced for only a few minutes a day, can significantly improve our ability to concentrate, teaching us to focus our attention on the present moment.
Sit in silence, observe your breathing and let your thoughts pass without getting attached to them, allows you to train your brain to stay focused on a single experience at a timereducing the tendency to get distracted.
Break down the tasks
One of the main causes of distraction is the cognitive overload: Tackling tasks that are too large or complex can feel overwhelming and cause a loss of focus.
To combat this, we break down tasks into small, manageable steps. Focusing on one goal at a time reduces feelings of stress and makes it easier to maintain attention without feeling overwhelmed.
Use the “Pomodoro Technique”
There Pomodoro technique is a time management method that involves dividing work into 25-minute intervals, called “pomodoros,” followed by a 5-minute break. After four pomodoros, you take a longer break of 15-30 minutes.
This approach helps the brain to concentrate intensely, but for short periods, balancing moments of high concentration with proper rest.
Reduce distractions
Sometimes, the problem isn’t just a lack of internal focus, but constant external interruptions. To improve our ability to concentrate, create a work environment that minimizes distractions.
We turn off cell phone notifications, block access to social media and dedicate a specific space, perhaps physical, only to work (or study).
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