How To Focus On One Thing At A Time
One of the biggest challenges my private clients, members of my programs and the Coaches that I mentor (not to mention myself at times) experience is focusing on one thing at a time. Through working with me, they’ve uncovered their passion. They’ve also structured their plan of action. They’re excited about bringing life to their dreams. And they want it all now!
It’s the NOW part that tends to pose a problem. We live in a society where practically anything can be handed to us immediately. From Big Macs to Flat Screen TV’s, we have become accustomed to having things on demand.
The muscle that we have to work on here is the focus muscle. Understanding that there is a sequence of events that must happen in the proper order can be liberating as well as frustrating at times.
Your ability to focus on the task at hand means that you will significantly free up your time because you’ve dramatically improved your productivity. This will give you more time that you can spend enriching your most important relationships. When you become more productive you feel good about the work you’ve done at the end of the day. Most of all, you will achieve your goals much, much sooner. Most of us are guilty, at one point or another, of going after what we want in a very hit and miss fashion. We try and do too many things at once and end up doing very little.
Only when your consciousness is totally focused on the moment you are in can you receive whatever gift, lesson, or delight that moment has to offer.Barbara De Angelis
I know in my own experience how frustrating it can be to have a clear goal that I want to achieve immediately. It’s like I can almost taste it. Yet I can’t make it happen fast enough. I try desperately to make it happen as quickly as I can only to experience mediocre results. So I have to stop, take stock and start again in a more orderly fashion. I have to focus on the next step only and see it through until completion.
So how do we stay focused on one thing at a time?
Here are 3 steps that you can implement today to improve your focus and get better results:
Step One: Satisfy Your Body First
To hold your concentration you need the co-operation of your body. When your body is in a peak physical state , it’ll be fuelled and ready to sustain you. What tends to happen to most of us is we are constantly getting up and moving around, being distracted and not accomplishing very much. You end up being busy but not productive.
If I’m hungry, restless, feel fidgety or need some fresh air it’s highly unlikely that I’ll be able to focus. I’ll be distracted by all these things my body is telling me that need to be taken care of. My focus goes to my body, not the task at hand.
It’s worth checking in with your body before starting your task to find out if its hungry, thirsty, needs a shower, a stretch or simply a walk. The trick here is not to let that become a part of you procrastinating. Give yourself a couple of minutes to get this done.
Step Two: Turn Off The Distractions
The mind can be easily distracted by what it sees or hears around it. By turning off the distractions, you will remain focused, get more done and the quality of the work you produce will be significantly better. When there are distractions around you it often takes 2, 3 or even 4 times as long to do a simple task.
If I am doing any writing or creating, such as a new program or working on my book, it’s essential that I turn off the distractions. Although in some of the previous jobs I’ve had, I was quite used to working in very noisy environments, focusing on the task I want to complete without distractions means that what I produce is of a far better quality.
Turn off phones, TV and the likes which might easily cause a distraction for you. Simply take a look at the space around you and scan for any likely distractions. You’ll know what they are.
Step Three: 90 Minute Chunks
Our concentration span, generally speaking, only lasts for around 90 minutes. This is quite a manageable amount of time and it’s amazing what you can actually achieve when you break your task down to 90 minute chunks. Once you have set yourself a deadline you can also create a reward for yourself. You have a nice goal to work towards. (Perhaps that nice cup of tea and a chocky biscuit! That often works for me)
I’ve seen many people sit at their desk from 9am and plough through their day, not stopping to take any breaks, and be completely exhausted and drained by the end of the day. When you don’t schedule in your time into 90 minute chunks, chances are that you’ll be very busy yet not very productive.
Those who make the worse use of their time are the first to complain of its shortness.Jean De La Bruyere
Give yourself a 90 minute time limit. Solidly sit and work for that 90 minutes. No distractions. Then afterwards, reward yourself with a treat such as a stretch, cup of tea or coffee with a nice biscuit. Perhaps a quick walk around to loosen up the muscles. Make this no more than 5 – 10 minutes. Then it’s back to work for your next 90 minutes.
Take Action Challenge: Grow your concentration muscle
A five minute daily meditation can sharpen your concentration powers. Meditation can be as simple as being still and repeating a word or mantra in your thoughts such as, “I am calm, clear and focused” or “Peace”.
Start with one minute ( if you have too) and gradually increase over time. It helps if you keep your eyes soft or closed and breathing relaxed.
The purpose of your daily five minute meditation ritual is to let your mind know you are in charge and its not. Nor are the distractions!