Have you noticed yourself having more difficulty staying focused when completing a task? Getting distracted? Switching to a new task before you completed the one you are doing? If you answered “yes” to any of these questions, you are not alone. Many adults are having the same experience and feeling as though they have developed ADD symptoms. How often do you find yourself multi-tasking throughout the day? When you sit at your desk to complete a task, how many windows are open on your screen? How many times are you being asked to shift your attention to respond to a text, an instant message, or an e-mail? If you were to track your attention, it would resemble an old-fashioned pinball game, bouncing back and forth without any clear direction. Attention is the foundation from which all tasks are completed and without it, productivity suffers. So what can you do to increase your attention?
1. Set the stage for success. Keep your desk clutter free and limit the papers/books to only what you need for the task on which you are working.
2. Limit background noise. Give podcasts and audio books their own time so that they don’t distract you while completing other tasks, and you can process the information accurately.
3. Time block your schedule so you can allow yourself to focus on the current task. Trying to complete multiple tasks at one time has been proven to reduce cognitive efficiency.
4. Manage internal distractions by writing yourself a note to address is later so you can “let it go” and focus on the task at hand. You can also make notes with regard to questions you identify during task completion. If the answer to the question will not directly impact your work, don’t shift your attention away from the task.
5. Use a timer so you don’t have to “watch the clock.” You can also schedule breaks and use the timer to alert you when to break and when it’s time to return to the task.
6. Create a written plan. Plans reduce the internal distractor questions such as “What do I need to do next?”, “Is there something else I should be doing?”.
7. Take note of your current habits. How long are you able to remain focused? What factors act as distractors? How easily are you able to re-focus your attention?
8. Put your phone on Do Not Disturb while working on specific tasks. Whenever possible, keep it away from your workspace.
9. Use the STOP BREATHE RE-START strategy when you feel the need to visit an unrelated website. You will be surprised how well your brain will respond to the breathing which will give the short mental break you are needing without acting as a distractor. Opening other windows or files can become rabbit holes very quickly and reduce productivity.
10. Set realistic expectations and pace yourself. If you recognize your lapses in your attention more frequently, begin to use the strategies outlined above and set goals to increase your ability to focus. Be patient; change takes time but new habits and increased attention are achievable.
These attention strategies can be adapted for students as well. If you have any questions or would like to discuss attention issues, please contact me at 7332-977-7381 or doreen@thecognitivecoach.net.
