Tag: #mindfulness

How to Increase Your Attention Span

We’ll keep this brief.

Over the past few years, you’ve likely seen at least one article claiming that humans’ attention spans are shrinking, to the point where even goldfish are more focused than we are.

And though a 2017 BBC article took the time to comb through the statistics and their sources that produced this figure, calling into question its validity, many people openly describe themselves as having a short attention span. Some even refer to having or “being” ADHD (referring to attention deficit hyperactivity disorder), as though it was an annoying habit, instead of a serious clinical diagnosis.

So how do you know if you really do have an unusually short attention span? And what can you do to improve yours? Here’s what to know.

How to increase your attention span

There’s no quick-fix for improving your attention span, but here are a few strategies that may help:

Mindfulness exercises

If you’re new to mindfulness, there’s no need to jump right in and attempt to do it as a regular practice—start with some basic exercises, like the 5-4-3-2-1 technique. The point of this, and other grounding exercises, is to pay attention to your surroundings, taking the time to notice what’s around you. Not only could this help with anxiety, but it may also train your brain to be more attentive.

Here is the 5-4-3-2-1 exercise:

  • 5 things you can see
  • 4 things you can feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

This simple yet powerful exercise uses your senses to anchor you in the present moment, helping you find some calm amidst the chaos.

Engage in active listening

In case you’re not familiar with the term, “active listening” is making a conscious effort not only to hear what another person is saying, but to take the time and mental energy to listen to and process it as well. Similar to mindfulness, the point of active listening is to become more attentive.

Active listening techniques include:

  • Being fully present in the conversation
  • Showing interest by practicing good eye contact
  • Noticing (and using) non-verbal cues
  • Asking open-ended questions to encourage further responses
  • Paraphrasing and reflecting back what has been said
  • Listening to understand rather than to respond
  • Withholding judgment and advice

Take breaks

This may sound counterintuitive—especially if it feels like you’re already taking a lot of mental breaks when you’re unable to focus on something—but giving yourself an actual, intentional break can make a huge difference. And when we say “break,” we mean standing up and relocating for five to 10 minutes.

You can use this time to go to the restroom, get more water or a snack, stretch, pop outside for a few minutes—whatever feels best to you. Because you’ve mentally approved this break, you can enjoy all the attention-boosting benefits without the guilt you may feel when you “accidentally” start scrolling through Instagram or online shopping when you’re supposed to be working.

Written By Elizabeth Yuko for lifehacker©

How to Increase Your Attention Span

We’ll keep this brief.

Over the past few years, you’ve likely seen at least one article claiming that humans’ attention spans are shrinking, to the point where even goldfish are more focused than we are.

And though a 2017 BBC article took the time to comb through the statistics and their sources that produced this figure, calling into question its validity, many people openly describe themselves as having a short attention span. Some even refer to having or “being” ADHD (referring to attention deficit hyperactivity disorder), as though it was an annoying habit, instead of a serious clinical diagnosis.

So how do you know if you really do have an unusually short attention span? And what can you do to improve yours? Here’s what to know.

How to increase your attention span

There’s no quick-fix for improving your attention span, but here are a few strategies that may help:

Mindfulness exercises

If you’re new to mindfulness, there’s no need to jump right in and attempt to do it as a regular practice—start with some basic exercises, like the 5-4-3-2-1 technique. The point of this, and other grounding exercises, is to pay attention to your surroundings, taking the time to notice what’s around you. Not only could this help with anxiety, but it may also train your brain to be more attentive.

Engage in active listening

In case you’re not familiar with the term, “active listening” is making a conscious effort not only to hear what another person is saying, but to take the time and mental energy to listen to and process it as well. Similar to mindfulness, the point of active listening is to become more attentive.

Take breaks

This may sound counterintuitive—especially if it feels like you’re already taking a lot of mental breaks when you’re unable to focus on something—but giving yourself an actual, intentional break can make a huge difference. And when we say “break,” we mean standing up and relocating for five to 10 minutes.

You can use this time to go to the restroom, get more water or a snack, stretch, pop outside for a few minutes—whatever feels best to you. Because you’ve mentally approved this break, you can enjoy all the attention-boosting benefits without the guilt you may feel when you “accidentally” start scrolling through Instagram or online shopping when you’re supposed to be working.

Written By Elizabeth Yuko for lifehacker©

Photo: Andrii Zastrozhnov (Shutterstock)

Mindfulness for Beginners

If you’re brand new to mindfulness, the idea of focusing your attention solely on yourself or successfully embracing the pillars noted by Kabat-Zinn, can seem somewhat intimidating.

Some approaches can help make mindfulness a little easier for beginners.

Mindfulness techniques for beginners

If you’re brand new to mindfulness, the idea of focusing your attention solely on yourself or successfully embracing the pillars noted by Kabat-Zinn, can seem somewhat intimidating.

Some approaches can help make mindfulness a little easier for beginners.

Practice

Practice, practice, practice. Just as you’d take time to learn an instrument or language, mastering mindfulness is no different, explains Halliwell.

“We can learn the art of living well by practicing over and over, with an attitude of gentleness,” he notes.

Make time

Setting aside some time each day will help you make mindfulness a habit. You might dedicate the first 30 minutes of your morning or 10 minutes before bed.

Sometimes, when things are hectic, you might only be able to commit to a few minutes of mindfulness. And that’s OK.

Avoid pressuring yourself

Don’t set expectations or a timeline in which to see results. Everyone’s mindfulness journey is different, and putting pressure on yourself could affect your progress.

Find a mentor

Consider working with a teacher to learn the basics and stay accountable.

“Taking lessons … is usually more effective in the long-term than teaching yourself,” Halliwell says. Feeling a bit self-conscious about one-to-one sessions? You could look for groups to join instead or consider checking out meditation apps.

Find your style

Finally, you can take the time to find the best fit for you. What works for some may not be as effective for others. You shouldn’t force yourself to eat foods you don’t like, so don’t feel you have to stick with a particular approach if you’re not a fan.

Mindfulness exercises to try

Ready to get started? Here are a few simple approaches you can try to set those mindful wheels in motion.

Breathing exercises

We use our breath every few seconds yet often don’t give it a second thought. So why not bring it to the forefront now?

The 4-7-8 approach is designed to rein in your focus and bring you to a place of relaxation. Here are some steps to follow:

  1. Find a quiet spot, get comfortable, and exhale out of your mouth.
  2. Breathe in deeply through your nose for 4 seconds.
  3. Hold your breath for 7 seconds.
  4. Exhale loudly out of your mouth for 8 seconds. It’s fine to work up to this number if you find a long exhalation difficult at first.

Scan for sensations

Using body scanning is a good way to quiet noise from the outside world and recognize how you’re feeling.

  1. Lie down in a comfy, quiet space. Close your eyes and let your muscles relax.
  2. Then, starting from the top of your head, slowly move down your body, paying attention to any sensations. Focus on these for up to a minute, then let your thoughts drift away as you move to the next area of your body until you reach the tips of your toes.

Mindfully move

Heading outside? Make your walk mindful by really paying attention to your surroundings. What sounds do you hear? What scents can you smell? How does moving make you feel?

Increasing your awareness of elements such as these can help slow things down and instill a sense of calm.

Let’s recap

You can engage in mindfulness in various ways, from meditation and breathing to journaling and yoga. You might find some approaches easier or more enjoyable than others, so try to be patient when attempting to create an enjoyable mindfulness practice.

Learning to practice mindfulness is like learning a new skill: The more you do it, the easier it will become. And then? The more benefits you’ll reap.

Source: Psych Central; mollyhostudio.com

Related:  Mindfulness found as effective as leading antidepressant in treating anxiety disorders – TUTORING YOU