The Power of Focus in a Distracted World

 / 

,
power of focus

The Power of Focus in a Distracted World
by Donald Altman, M.A., LPC
Copyright ยฉ by Donald Altman

Do you ever get frustrated because you find it hard to maintain your focus? Do you feel your mind is forever wandering, getting lost in thoughts about the past or all the things you need to do tomorrow? Even though we live in a highly distracting world, there are some very easy strategies for retraining attention and regaining the power of focus.

The Power Of Focus

What Iโ€™m about to say may be counterintuitive: It is exactly those times when you get lost in thought that enable you to sharpen your focus and presence!

That’s because the very act of noticing that your attention has wandered away creates what I term re-mindfulness or the process of remembering to come back to the present moment. Let me explain further.

The Power of Focus

Re-mindfulness harkens back to the original meaning of the Sanskrit word for mindfulness, sati, which means to self-recollect and self-remember. In other words, we find wholeness by bringing back to the present moment all the fragmented, distracted, and overwhelmed parts of ourselves.

Neuroscientists have now learned whatโ€™s happening when our attention wanders away, such as during meditation or any kind of task. Researchers have explored this in a study published in the journal NeuroImage, Mind Wandering and Attention During Focused Meditation.

Related: How You Can Change Your Emotional Habits

This study identified four very different brain networks that get activated depending upon whether one’s attention is focused or wandering. One of these neural networks relates to the ability to notice when your attention wanders off a task. This is re-mindfulness, isnโ€™t it? Once we notice our mind wandering, we can then shift our awareness back to the present moment.

Of course, noticing the wandering mind takes time, and thatโ€™s what a re-mindfulness practice helps you to do. And that’s why, in my workshops and whenever I teach, I always make a point of saying that itโ€™s OK to forget and to be distracted. Thereโ€™s no need to be perfect with this because itโ€™s an ongoing process of fine-tuning awareness.

In fact, re-mindfulness encourages us to view life through a process-oriented perspective, as opposed to a goal-oriented one (seeing things in a limited and dualistic way as either good/bad, right/wrong, success/failure). This is all the more reason to invite inner kindness and self-compassion when practicing mindfulness.

Fortunately, the brain is highly adaptable.

Here Are Three Practical And Easy-To-Employ Strategies For Getting Present And Rewiring Your Brain For Greater Focus.

1. Notice Thoughts With Neutrality

Begin to increase your awareness of whenever your mind travels off to the future or the past. You might even write down what your mind wanders off to. Is there a theme to these wanderings? This is not to blame or shame, but to simply learn the nature of old or habitual thought patterns. Each time you notice your wandering, you are increasing your awareness circuitry and eliminating old thinking styles.

2. Take Three Slow Breaths

Any time your mind wanders, a focused breath helps you return to the here and now. Notice how good this feels. This will shift your focus and turn on the bodyโ€™s relaxation system. (The breath is something weโ€™ll explore in future articles.)

Related: How Rest Affects Our Physical, Emotional and Spiritual Health and 5 Tips To Rest Better

3. Observe Your Surroundings In Detail

Be aware of your body position; press your feet onto the floor. Notice the colors in your environment. Listen to all the sounds around you.

Do these practices, and you will bring the power of focus and presence into your life, one awareness and one moment at a time.

Related: 30 Practices To Boost Your Well Being

We hope you’ve gained a better understanding of the importance of staying focused in an ever-changing world. Let us know what you think in the comments section below.


Written by: Donald Altman, M.A., LPC
Originally appeared on: Psychology Today
Republished with permission
power of focus pin

— Share —

— About the Author —

Leave a Reply



Up Next

Focus Like A Monk: What Is Monk Mode And 10 Ways It Can Help You Succeed In Lifeย 

What is Monk Mode and How Can It Transform Your Life?

Do you find it hard to focus on a task? Do you get easily distracted? Not sure how to enter a flow state and do your best? If you are looking for ways to focus amidst the chaos and find some inner peace, then let me introduce you to the fascinating concept of “Monk Mode.” What is monk mode, you ask?

If you have been on social media lately, you must have heard about monk mode, a concept that has been gaining a lot of attention on TikTok. Based on the mindset and lifestyle of disciplined monks, this process allows us to reach our peak productivity.

So let us delve into the depths of monk mode, explore the myriad monk mode benefits, and provide practical tips on how to get into monk mode to transform your life.

What is M



Up Next

14 Benefits Of Visualization And How To Harness It’s Power

Benefits Of Visualization And How To Harness It's Power

The power of visualization is not something that a lot of people might know about. However, once you know how to harness it’s power, you will see that the benefits of visualization can be endless. Explore the power of creative visualization and it’s benefits.

โ€œThe man who has no imagination has no wings.โ€ โ€”Mohammad Ali

Youโ€™re probably familiar with the old saying, โ€œSeeing is believing.โ€ Well, itโ€™s this adageโ€™s simple concept thatโ€™s at the core of a powerful form of mental exercise called visualization. This practice isnโ€™t just for casual daydreamers, though.



Up Next

How To Be Less Nervous And More Confident? 15 Sentences To Change Your Mindset

How To Be Less Nervous And More Confident? Cool Ways

Feeling anxious and wondering how to be less nervous? Well, you’re not aloneโ€”everyone gets jittery from time to time.

But here’s the thing: nerves are just a part of being human, and there’s nothing to worry about. In fact, let me share 15 sentences that might just help if you’re thinking about how to make yourself less nervous.

You’re NOT feeling fear โ€“ it’s excitement. The tingling sensation that runs down your spine is your bodyโ€™s way of telling you to get ready for what’s coming next. Instead of being scared, try and think about how thrilling this journey will be.



Up Next

8 Formidable Habits Of Stress-Resistant Minds

Habits Of Stress-Resistant Minds: Great Signs Of Resilience

We all know life can really test us sometimes, and it feels like a never-ending roller-coaster ride that’s all about deadlines, bills, responsibilities and unexpected curveballs. It’s easy to give into the stress of it all and lose our s***, but that doesn’t help, does it? Today we are going to talk about a few habits of stress-resistant minds and how you can be one of them.

Becoming the Zen master of your own mind is sometimes easier said than done, however, having a calm mind is one of the most underrated superpowers there is. People with stress resistant minds know that high levels of anxiety and reactivity will not help them deal with tricky situations.

Trying to build a resilient mindset is one of the best things you can do for yourself and your mental peace. So, are you ready to know the habits of stress-resistant minds? Let’s get started.



Up Next

Mastering The Art Of Influence: How The Power Of Suggestion Can Shape Your Reality

How to use the power of suggestion: Tips

Have you ever experienced a situation where the power of suggestion influenced your thoughts, decisions, or actions? 

Perhaps a friend recommended a book, and you found yourself engrossed in its pages. Or maybe you were persuaded to try a new restaurant and ended up discovering your new favorite cuisine. These instances demonstrate how a simple suggestion can shape our perceptions, beliefs, and behaviors in ways we may not even realize. 

Letโ€™s explore what is the power of suggestion, how it can impact our lives and how to use the power of suggestion. So, fasten your seatbelts as we embark on a journey to uncover the hidden potential within us all.

What is The Power of Suggestion?



Up Next

4 Zodiac Signs With Tunnel Vision: Are You Narrowing Your Focus?

Zodiac Signs With Tunnel Vision (Narrow Focus)

Feeling stuck and can’t seem to change? Here are 4 zodiac signs with tunnel vision. They get so focused on one idea or task that they forget about everything else.

Focusing is like looking through a tube, everything else around us gets blurry. It happens to our eyes and cameras too, this phenomenon is known as “tunnel vision“. Some people do this more than others when it comes to thoughts.

These four signs are like that. They’re so set in their ways that they can’t see other possibilities. So, without ado let’s take a look at the zodiac signs that suffer from tunnel vision and how they can overcome it.



Up Next

Trust And Commitment: Why Every Happy Relationship Needs It

Trust And Commitment In A Relationship: Important Things

A thriving relationship is built on trust and commitment. Let’s delve into the elements that are vital for happiness and security in your love life.

Believe me when I say, a happy relationship is IMPOSSIBLE without trust and commitment. Donโ€™t believe me? Keep reading.

Love is like Legos. In each passing moment, we are either building a wall between ourselves and our lover or a bridge into each otherโ€™s hearts.

Each Lego is an interaction between romantic partners. The deciding factor of whether we open or protect our hearts is the quality of trust.

โ€œWithout trust, there can be no meaningful connection.โ€ โ€“ Brene Brown