Ever find yourself struggling to focus amidst all the distractions that keep popping up around you? For working mums, each day can be a busy whirlwind that’s filled with endless to-do lists and other demanding tasks. This means having the ability to focus on what matters, so that you can stay on task and get your work done, is vital.
Dr Jenny Brockis, author of Future Brain, explains how maintaining focus is both important in our professional and personal lives. With so many distractions and interruptions pulling us away from our attention, regaining focus starts with putting together a distraction management plan and then exercising our attention just like a muscle. Just as with physical training, the more we practise, the better we get. Sometimes just a few simple changes to our daily activities can make the biggest difference.
Here are 8 ways you can boost your focus for high performance thinking.
1. Embrace monotasking
Studies have revealed that ‘multitasking’ can reduce performance and productivity by up to 40 per cent. It is cognitively exhausting, reduces memory, adds to the length of time taken for completion of the tasks and is associated with an increased amount of error. Instead, do one thing at a time, give it your full and undivided attention, and do it well.
2. Block out the noise
Studies have shown that noise is a stress and distraction that diminishes our ability to focus. People who are able to work with music may have trained their brain to tolerate the sound, but the brain is still stressed and does not habituate to noise. Picking a quiet place for part of your day is therefore recommended to allow your brain to think.
3. Plan and prioritise
Prioritise the following day’s work today. By sorting out the next day’s top priorities, your mind is already focusing on the things needing to be done. This allows you to get started on the important items first, reduces procrastination and makes it easier to ignore all those other distractions.
4. Manage your inbox
Establish an efficient and stress-free email system, whereby you stick to the principle of ‘only handling it once’. Respond immediately to email that merits it and junk the rest.
5. Schedule your thinking time
If you know the time of the day that you work most efficiently, aim to eliminate B level thinking activities that encroach on these valuable hours. For example, avoid scheduling meetings during your peak thinking time. As a rule, your best thinking time in any 24-hour period is most likely to be in the morning, usually the first three to four hours after getting up. That’s why developing the habit of getting a few items done quickly BEFORE you start your working day is a brilliant way to prime yourself for continuing great performance.
6. Unplug regularly
The brain requires regular breaks in order to re connect and focus. This includes regular technology breaks as well. When we’re in an office environment and break for lunch we often stay seated to check emails or browse the Internet. This means our brain doesn’t get a chance to to switch off and rest, making it harder to stay alert and attentive in the afternoon. Taking a proper break allows your brain to reboot and be more productive.
7. Try video games
Screen time may be the reward given to children once they’ve completed their homework, but adults may benefit too. Playing games for an hour or so several nights a week has a number of positives including improved visual-spatial skills, faster reaction times and increased concentration. Gamers develop sharper visual acuity, which can help them to observe small details. Plus it’s a great way to relax and unwind at the end a long day.
8. Take regular holidays
Focus isn’t just for the workplace; it’s about paying attention to the world around us, the people we connect with and noticing our own thoughts and feelings. Take a real vacation, without your laptop, computer tablet or smartphone, and rediscover the joys of conversation, of seeing the beauty of the world around you, and using all your senses to fully engage in your experiences.
ABOUT DR JENNY BROCKIS
Dr. Jenny Brockis is a medical practitioner, speaker and author who specialises in brain health and the science of high performance thinking. Her new book Future Brain: The 12 Keys To Create A High Performance Brain is now available online and at all good bookstores including Dymocks.
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