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Attention is like a flashlight, the beam of which can be directed at anything. And since we are distracted for about 50% of our waking hours A Wandering Mind Is an Unhappy Mind , it turns out that this ray is darting from side to side. To learn how to control your attention, a psychologist from Miami Amish University Ja suggests to train mindfulness.
According to her research Short-Form Mindfulness Training Protects Against Working Memory Degradation over High-Demand Intervals. , in people who do not engage in such exercises, attention is scattered during severe stress. For those who regularly train the brain, on the contrary, it improves. There are other advantages to mindfulness: reducing anxiety and the risk of recurrent depression, improving short-term memory.
Mindfulness is the concentration of attention on the present moment without an emotional reaction.
"You don't need a special view of the world or religious beliefs for this," says Jha. Such exercises just train the brain. They fall into two categories: close attention and free observation. All these exercises develop the brain's ability to concentrate on one object.
Start with conscious breathing. Sit in a comfortable position with your back straight. Focus all your attention on the sensations of breathing. Feel how cool air enters your nostrils or how your stomach rises and falls.
When distracted by something, gently direct your attention back to your breathing. Don't be surprised or upset if you have to repeat this many times. Imagine that your attention is a puppy that you are teaching to walk on a leash. Every time he runs away, gently pull him back.
Focus on the sensations when walking: feel the touch of your feet on the ground, the wind on your skin, the surrounding sounds. It doesn't matter where you walk: outdoors or indoors.
If attention is a flashlight, then during the body scan it is necessary to consistently illuminate the entire body with it. Start with your toes, notice the sensations in them. You may feel tingling, warm or cold. Then slowly move up.
When you have learned to concentrate and keep your attention on one object, you can move on to free observation.
It helps you notice what is happening around you, but not cling to it. There is no need to focus on specific objects here. Instead, be open to any feelings that arise. "Don't analyze and don't think," explains Jha. "Just notice them and let them disperse."
To do this, sit in a comfortable position and try to notice all the sensations, thoughts and emotions, but not hold them. You can mark them according to different categories. For example, plans, anxiety, condemnation, memories. Do it out loud or to yourself, whichever is more convenient for you. After marking a feeling or a thought, let them go.
It's the same as watching the clouds. Only now are you watching how your thoughts are flowing.
Sometimes you will get stuck on one thought, and that's natural. If you can't let go of her, do a close attention exercise to regain your sense of support.
If you've tried these exercises, but you still can't keep your attention, don't worry. This happens quite often. Don't give up mindfulness training. You just need more practice, as with any new activity.
The point is not to wean yourself off distractions. It's about noticing when you're distracted and directing your attention back.
Usually, people begin to feel the positive effect after four weeks of 15-minute workouts five days a week. If it seems too complicated, start gradually. For example, promise yourself to do one of the exercises every day for a couple of minutes. Most likely, you will want to extend your workout. Stick to the initial goal for a month, and then increase the exercise time until you get to 15 minutes five days a week.
To make this a habit, put reminders on your phone and find a quiet, comfortable place, as well as a suitable time when no one will distract you.
