Concentration can be defined as focusing in one
things. Seems it is simple, but in fact, it is difficult to get our
concentration. We all have the ability
to concentrate some of the time. But at other times our thoughts are scattered,
and our minds race from one thing to another. To deal with such times, we need
to learn and practice concentration skills and strategies. To concentrate, we
have to learn a skill, and as with any skill this means practice repeated day
after day until we achieve enough improvement to feel that we can concentrate
when we need to.
1.
Commitment
We need to make a personal commitment to put in the
effort needed to do the task in the way which we realistically plan to do it.
If we just play at it in a half-heated manner then it is much more difficult
to take the task and ourselves seriously.
2.
Enthusiasm
If we are interested in the task and enjoy doing it,
then we find it easy to motivate ourselves to start. Once started, our feelings
of involvement in the activity keep us going - we want to do it.
3.
Skill
Knowing how to do something gives confidence that our
efforts will be successful, so we don't have to deal with anxiety about will
this work or not. Anxiety tends to impair concentration.
4.
Our emotional & physical state
When we are in good physical condition - i.e. feeling
rested, relaxed and comfortable - and our emotions are calm and benevolent,
then we tend to be positive about things. This in turn raises self-esteem,
which makes us more able to concentrate, if only because we don't have to worry
about how awful we are or life is.
5.
Our psychological state
For example, if we are in an obsessional or distracted
state our thoughts are per-occupied, leaving little mental space to think about
anything else.
6.
Environment
It is much more difficult to concentrate if our
surroundings keep intruding on our awareness, perhaps because it is noisy, too
hot or too cold, the furniture is uncomfortable or the people around us are
stressing out.
How to increase our ability to
concentrate?
People sometimes refer to a concentration span : this
is the time we can concentrate on a specific task before our thoughts wander.
In learning concentration skills, we aim to extend our concentration span -
bearing in mind that we will have a different span for different tasks. It
cannot be expanded to infinity! Most people find their level for most tasks
round about an hour, but for some people and some tasks it will just be a few
minutes, while for others it might be two or three hours.
The main barriers to concentrating are boredom,
anxiety and day-dreaming. Thus in improving our concentration skills we need to
counteract these barriers. The following three skills are basic to
concentration: if you want to improve your concentration, start by practicing
them. They will be followed by further strategies which will allow you to build
onto the basic skills.
1. STOP!!!
This sounds very simple, but it works. When you notice
your thoughts wandering, say to yourself STOP and then gently bring your
attention back to where you want it to be. Each time it wanders bring it back.
To begin with, this could be several times a minute. But each time, say STOP
and then re-focus. Don't waste energy trying to keep thoughts out of your mind
(forbidden thoughts attract like a magnet!), just put the effort into STOP and
re-focus.
To begin with you will do this hundreds of times a
week. But you will find that the period of time between your straying thoughts
gets a little longer each day, so be patient and keep at it.
2. Attending
This is about maintaining concentration and not giving
in to distractions. It could be described as a sort of tunnel-vision, or as
being focused: you keep your concentration on what is in front of you. If you
are distracted, use the STOP technique to regain concentration. You can
practice attending in many situations:
- eg. in
a lecture, if people move or cough, ignore them, don't look at them,
actively exclude them from the link or tunnel formed between you and the
lecturer.
- eg. in
a social situation, keep your attention solely on one person - what they
say, how they look etc. - and ignore what is going on round about.
3. Worry time
Set aside one or more specific periods in the day when
you are allowed to worry. It can help to set them just before something that
you know you will do, to ensure that you stop worrying on time - e.g. before a favorite TV program, or a meal-time. Whenever an anxiety or distracting
thought enters your mind during the day, banish it until your next worry time,
and re-focus on to what you are supposed to be doing. Some people find it
helpful to write down the banished thought: it is easier to banish a thought if
you are sure you won't have forgotten it when you get to your worry time. It is
important that you keep your worry time(s), and make yourself worry for the
full time. If you find that you can't fill the time available, then make a
conscious decision to reduce it.
You may notice, particularly if you keep a list, that
certain things keep reappearing: this is a fairly clear indication that you
need to do something about them.
4. Active Learning
Everyone has their own distinct learning style. Some
learn by reading and then asking themselves questions, others learn by making
condensed notes and memorizing them, others learn by the associations they make
to the material, and yet others retain a pictorial image of the material. Once
you know your learning style, organize the material to suit it: if you don't,
learning will be more of a struggle than it need be and your concentration will
suffer. Having your own learning style involves having your own internal
'language': briefly, this means the words you use to translate and understand
the material so that it has meaning for you. If you don't know how you learn
best, try to analyze your experience either with someone who knows how you
work, or with someone with expertise in this area.
