Meetings, emails, texts, calls, and many other forms of “connecting” combine to reduce our attention and challenge our ability to focus. According to research reported by The Harvard Gazette (2010), we spend 47% of waking hours thinking about something other than what is happening in the present moment. The resulting scarcity of attention means we have less and less time to pay attention to each competing demand. I have personally faced this challenge at work in what some may call an email addiction. Emails flood our inboxes and clearing them may feel like we’re getting things done, but hours later nothing is crossed off the to do list. Hougaard and Carter (2016) suggest a few strategies for helping regain attention and focus for what is happening in the moment. Applying these tips requires intentional practice to retrain the way we respond to stimuli. Try a few and see what works for you:
- Before getting out of bed in the morning, lay still and focus on your breathing for two minutes.
- When you begin work and sit down to tackle the daily to do list, take 10 minutes to complete a mindfulness practice such as focusing on your breathing. If 10 minutes seems like too long, try 5 minutes. Don’t let the perfect be the enemy of the good.
- Avoid multitasking by focusing your energy on the task at hand. Often this may seem counter-productive, but by focusing on each task fully we are more likely to execute well the first time and maintain energy for the next task.
- Recognize when you are prioritizing low priority tasks because they are easier to accomplish and counter this by setting yourself up to focus on higher priority tasks that may be more complex. Turn off your email for one hour to focus. Put your cell phone in a drawer. Be conscious of how you are working and try a new approach to improve your focus.
- Schedule an afternoon mindfulness break for a brief breathing exercise or quiet moment of reflection. This may re-energize you when you feel the need for an afternoon nap.
References
Bradt., S. (2010, November 11). Wandering mind not a happy mind. The Harvard Gazette. Retrieved from https://news.harvard.edu/gazette/story/2010/11/wandering-mind-not-a-happy-mind/
Hougaard, R, & Carter, J. (2016, March 4). How to practice mindfulness throughout your work day. Harvard Business Review. Retrieved from https://hbr.org/2016/03/how-to-practice-mindfulness-throughout-your-work-day
