2020 has been a stressful year for many. The strain, worry, and anxiety has had a long shelf life...nine months so far.
There has been considerable research conducted that shows when people are under extreme stress, their ability to focus intently and retain information is greatly reduced. Cognitive agility is also negatively impacted. When the stressors are drawn out, the resulting effects have a more substantial impact.
Of 300 U.S. employees surveyed about how they've been faring during the year, 40% stated that they feel much less productive than normal. And no wonder – there has been nothing normal about this year.
The human brain adapts and responds better to stress that is intermittent. The continual anxiety and pressure we’ve been experiencing keeps our brain on high alert for potential threats. This autonomic process uses significant mental and emotional resources that we would typically access for work or social situations. Basically, this enduring stress causes our concentration capacity to be diminished.
Time Magazine recently offered these six suggestions for boosting focus and increasing attention span.
There has been considerable research conducted that shows when people are under extreme stress, their ability to focus intently and retain information is greatly reduced. Cognitive agility is also negatively impacted. When the stressors are drawn out, the resulting effects have a more substantial impact.
Of 300 U.S. employees surveyed about how they've been faring during the year, 40% stated that they feel much less productive than normal. And no wonder – there has been nothing normal about this year.
The human brain adapts and responds better to stress that is intermittent. The continual anxiety and pressure we’ve been experiencing keeps our brain on high alert for potential threats. This autonomic process uses significant mental and emotional resources that we would typically access for work or social situations. Basically, this enduring stress causes our concentration capacity to be diminished.
Time Magazine recently offered these six suggestions for boosting focus and increasing attention span.
1. Give Yourself Some Grace
In times of prolonged stress, it is important to allow yourself to some grace. Don’t push yourself to be at your peek productivity performance every day. Do the best you can do each day. Realize that your best may fluctuate, and that’s okay. Now is the time to be compassionate with yourself and others. Ensuring you are meeting the self-care basics of good sleep, nutrition, and exercise can go a long way to taking the edge of anxiety.
2. Adjust Hours to Fit Prime Times of Productivity
Most people have a peek time of day where they feel at the height of their productivity and creativity. For some, it’s in the morning. For others, it may be afternoon or evenings. Work on important tasks during your peek time and schedule other, less focus-oriented tasks for periods when your concentration wanes.
In times of prolonged stress, it is important to allow yourself to some grace. Don’t push yourself to be at your peek productivity performance every day. Do the best you can do each day. Realize that your best may fluctuate, and that’s okay. Now is the time to be compassionate with yourself and others. Ensuring you are meeting the self-care basics of good sleep, nutrition, and exercise can go a long way to taking the edge of anxiety.
2. Adjust Hours to Fit Prime Times of Productivity
Most people have a peek time of day where they feel at the height of their productivity and creativity. For some, it’s in the morning. For others, it may be afternoon or evenings. Work on important tasks during your peek time and schedule other, less focus-oriented tasks for periods when your concentration wanes.
3. Set Specific Goals
Having a list of priorities can help direct concentration. Each day, identify your “one big thing” to work on along with a few other tasks that are important but hold less of a priority. Spend dedicated time working on the key project during your identified high focus time. The Pomodoro Technique is an excellent process to assist in sticking to a task. Basically, you choose one job, set a timer for 25 minutes, and focus solely on that undertaking until the timer rings. Large projects should be divided into subtasks, or allotted multiple 25-minute increments as needed.
4. Be Sure to Take Breaks
Your brain fatigues from engaging in work that requires intense concentration. Taking short breaks where you remove yourself completely from your work environment helps revive mental energy, combats intellectual exhaustion, and sharpens your ability to focus. Taking a short walk in nature is one of the best ways to restore focus.
5. Forego Multitasking
Multitasking by its very nature scatters our concentration. The human mind functions best when focusing on one task at a time. Devote your attention to one project. Don’t check emails, take phone calls, check social media, or surf the Internet while you are working on a priority project. Schedule times specifically for those tasks (preferably not your break). When interrupted, it can take up to 20 minutes for your brain to reset and reengage. Eliminating outside interruptions turns down the background noise, helps alleviate anxiety, and helps keep you in the flow. The Pomodoro Technique says, if you are derailed during your 25-minute focus period, you should reset your timer to start again.
6. Mindfulness Makes a Difference
The practice of mindfulness is a helpful tool when your focus begins to decline. Reset your concentration using mindfulness by finding a comfortable place, sitting back, closing your eyes, and using four-count breathing (breathe in for four breaths, pause, then breath out for four breaths.)
Using these five practices, you will be able to minimize your stress, starve your distractions and feed your focus.
Having a list of priorities can help direct concentration. Each day, identify your “one big thing” to work on along with a few other tasks that are important but hold less of a priority. Spend dedicated time working on the key project during your identified high focus time. The Pomodoro Technique is an excellent process to assist in sticking to a task. Basically, you choose one job, set a timer for 25 minutes, and focus solely on that undertaking until the timer rings. Large projects should be divided into subtasks, or allotted multiple 25-minute increments as needed.
4. Be Sure to Take Breaks
Your brain fatigues from engaging in work that requires intense concentration. Taking short breaks where you remove yourself completely from your work environment helps revive mental energy, combats intellectual exhaustion, and sharpens your ability to focus. Taking a short walk in nature is one of the best ways to restore focus.
5. Forego Multitasking
Multitasking by its very nature scatters our concentration. The human mind functions best when focusing on one task at a time. Devote your attention to one project. Don’t check emails, take phone calls, check social media, or surf the Internet while you are working on a priority project. Schedule times specifically for those tasks (preferably not your break). When interrupted, it can take up to 20 minutes for your brain to reset and reengage. Eliminating outside interruptions turns down the background noise, helps alleviate anxiety, and helps keep you in the flow. The Pomodoro Technique says, if you are derailed during your 25-minute focus period, you should reset your timer to start again.
6. Mindfulness Makes a Difference
The practice of mindfulness is a helpful tool when your focus begins to decline. Reset your concentration using mindfulness by finding a comfortable place, sitting back, closing your eyes, and using four-count breathing (breathe in for four breaths, pause, then breath out for four breaths.)
Using these five practices, you will be able to minimize your stress, starve your distractions and feed your focus.
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