The more stressed I get about doing “all the things” this season, the less effective I become. It’s a frustrating paradox. I know that I have a lot to do, but the more I try to do the things, the less focused I become. I’m eager to get on with all the items on my list, but if the item requires multiple steps, complex thought or several decisions, I sit here and spin. I have motivation but not focus.
Concentration On, Distraction Off
The answer can be found in how we concentrate. “Concentration means control of attention. It is the ability to focus the mind on one subject, object, or thought, and at the same time exclude from the mind every other unrelated thought, ideas, feelings, and sensations.* I’m ready to get started on my list but I can’t seem to stop thinking about all the items on my list! Not being able to exclude the other thoughts is part of what’s ruining my focus. The minute December begins, it’s a string of planning, organizing and shopping that stops at New Year’s Day.
Distractions: External And Internal
Sure, sometimes there are external distractions such as my phone buzzing when people contact me about different events, but I know how to turn those notifications off. I can also find a quiet spot to work away from others. It’s the internal distractions that plague me. Apparently, stress creates the urge to distract ourselves. “If we’re not being interrupted by something external to us, then we switch gears and begin to interrupt ourselves,” explains Dr Rosen, a professor emeritus of psychology at California State University,** I tend to distract myself by scrolling through social media or playing a game on my phone.
Timed Tech Break
Instead of putting my phone away or deleting all my phone distractions, Dr Rosen suggests timed tech breaks.** Since scrolling on my phone or playing games actually soothes the stress I’m feeling, I can continue to do it. However, I set a timer and have a tech break for a couple of minutes before returning to the task I was concentrating on. After 20 minutes of work, I can have another tech break. If I’m able to concentrate longer before a tech break, I can gradually increase the time between the breaks.
Timed Pet Break
If tech is not your soothing activity, and you prefer petting your dog, cat or snake for a few minutes, try that. I find that giving our cat some chin ‘scritches’ and hearing her purr calms me in minutes. The key is to give yourself the little rewards that sooth the stress you’re feeling, and timing the breaks so that you hold yourself accountable to returning to the task at hand.
I hope you are able to find all the focus you need for this season. Comment below with your favourite ways to improve your concentration.
*https://www.betterup.com/blog/15-ways-to-improve-your-focus-and-concentration-skills
**https://www.nytimes.com/2023/01/09/well/mind/concentration-focus-distraction.html
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