Struggling to Concentrate? Here’s How to Train Your Overwhelmed Mind

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If you’re like many of us who find themselves reaching for their phone every few minutes (the average is about 244 times a day), only to forget the reason for picking it up in the first place, you’re not alone. I could blame it on the pandemic, but the truth is, I was already like this beforehand.

In fact, as I attempt to write this very piece, I anticipate being distracted approximately 6,132,013 times (rough estimate). Between my kids interrupting me and my own tendency to hop between social media platforms, check various messages, and research data, it’s a wonder I manage to write anything at all.

What Impacts Your Focus?

There are numerous reasons you might struggle to concentrate. You may simply be someone who has a harder time tuning out distractions. Lack of sleep, aging, neurodivergence, or hormonal changes from events like menopause or pregnancy can also play a role. Additionally, health issues such as concussions, anxiety, and stress can severely impact your focus.

And yes, let’s not forget the pandemic—it has genuinely affected many people’s attention spans. According to Dr. Clara James, a cognitive neuroscience professor, feeling more distracted during these times is a normal reaction. “Your attention is functioning as it should—responding to the environment around you,” she explains.

You Can’t Just Will Yourself to Focus

Dr. James delivers some sobering news: you can’t merely decide to have perfect focus; it takes practice. “Believing in an unwavering mind is unrealistic,” she states. With so many enticing distractions around us, including the latest trends, it’s no wonder maintaining focus feels like an uphill battle.

Training Your Mind

Though the idea of training your brain might sound daunting, there are techniques you can adopt to enhance mindfulness and improve your attention span. In Dr. James’s book, “Mind Peak: Master Your Attention in 12 Minutes a Day,” she outlines a four-week program that suggests simple mindfulness exercises aimed at improving emotional and cognitive health.

Here are some of her tips:

Focus on Your Breathing – For one week, spend 3 minutes each day concentrating on where you feel your breath in your body. Over time, gradually increase this to 12 minutes.
Body Scan – In the second week, practice a body scan from head to toe, paying attention to sensations in each area. If your mind wanders, simply redirect your focus back.
Integrate Attention into Daily Tasks – Apply focused attention to routine activities, like brushing your teeth. Notice the flavors, movements, and sensations involved.
Accept Your Wandering Mind – It’s normal for your mind to drift. The key is to gently guide your focus back to where you want it.
Debunk Mindfulness Myths – You don’t need to clear your mind entirely; instead, work with your thoughts and redirect your focus as needed.

Remember, mindfulness isn’t about achieving a perfect state of calm but rather about being present in the current moment.

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In summary, while distractions are a part of modern life, training your mind can enhance your ability to focus. By implementing mindfulness practices, you can reclaim your attention and presence in daily activities.

Keyphrase: Retrain Your Brain for Focus

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