CONCENTRATION KILLERS
Whether you're just having trouble focusing from time to time
or
living with ADHD
today's world
is full of concentration killers.
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The Problem - Social Media
- It's easy to connect with friends & disconnect from work many times an hour
- Every status update zaps your train of thought, forcing you to backtrack when you resume work
Social Media Fix
- Avoid logging in to social media sites while you're working
- If you feel compelled to check in every now and then, do it during breaks, when the steady stream of posts won't interrupt your concentration
- If you can't resist logging in more frequently, take your laptop someplace where you won't
have Internet access for a few hours
The Problem - E-mail Overload
- E-mails shoot into your in-box & itches to be answered immediately
- Although many emails are workrelated, they still count as distractions from your current project
- You won't make much progress if you constantly stop what you're doing to reply to every message
E-Mail Overload Fix
- Instead of checking E-mail continuously, set aside specific times for that purpose
- During the rest of the day, you can actually shut down your email program
- This allows you to carve out blocks of time when you can work uninterrupted
The Problem - Your Cell Phone
- Perhaps even more disruptive than the ping of an E-mail is the ringtone on your cell phone
- It's a sound few of us can ignore
- However, taking a call not only costs you the time you spend talking, it can also cut off your momentum on the task at hand
Cell Phone Fix
- Put caller ID to good use
- If you suspect the call is not urgent, let it go to voicemail
- If you're working on a particularly intense project, consider silencing your phone so you're
not tempted to answe - Choose specific times to check voicemail
- Listening to all your messages at once can be less disruptive than taking every call as it
comes in
The Problem - Multitasking
- If you've mastered the art of multi-tasking, you probably feel you're getting more done in
less time - However, research suggests you lose time whenever you shift your attention from one task
to another - The end result is that doing 3 projects simultaneously usually takes longer than doing them
one after the other
Multitasking Fix
- Whenever possible, devote your attention to one project at a time, particularly if you're
working on an intense or high priority task - Save your multitasking skills for chores that are not urgent or demanding
The Problem - Boredom
- Some of the tasks we have to do each day are more interesting than others
- The boring ones may burn through your attention span in minutes, making you extremely vulnerable to distractions
- Your phone, the Internet, even the prospect of cleaning your workspace can seem tempting
if you're bored
Boredom Fix
- If you stay on task for a certain period of time, you earn a 10minute break
- Reward yourself with coffee, a favorite snack, or a walk outside
- Boring tasks are easier to accomplish when you have something to look forward to
- This is also a case where multitasking may work well
- Listening to the radio while filing receipts could help you stay put long enough to finish the job
The Problem - Nagging Thoughts
- It's hard to focus on the work in front of you if you're worrying about errands you need to run
or housework to be done - It's also difficult if you're hung up on a conversation you had yesterday & you keep replaying
it in your mind - Nagging thoughts of any sort can be a powerful distraction
Nagging Thoughts Fix
- One way to keep nagging thoughts from buzzing around in your brain is to write them down
- ake a list of errands, housework, or other tasks you plan to complete later
- Vent frustrations over an unpleasant confrontation in your journa & once these thoughts are
on paper, you may be able to let them go for a while
The Problem - Stress
- When you feel like you have too much on your plate, it can be hard to focus on individual
tasks - To make matters worse, stress takes a noticeable toll on the body
- You may develop tight shoulders, headaches, or a racing heart, all of which can chip away
at your ability to concentrate
Stress Fix
- Learn stress reduction techniques, such as meditation
- This can help you rein in stressful thoughts, so they don't demand so much of your attention
- In one study, researchers found that people who took an eight week meditation course improved their ability to focu
- If you can't find a meditation class locally, look for one online
The Problem - Fatigue
- Fatigue can make it tough to concentrate, even when you have few distractions
- Studies suggest too little sleep can sap your attention span & shortterm memory
Fatigue Fix
- Most adults need 7-9 hours of sleep per night
- Instead of burning the midnight oil, make sleep a priority
- This will help you get more done during your waking hours
- Also, pay attention to which times of day you feel most alert so that you'll know when to schedule your most intense tasks
The Problem - Hunger
- The brain can't focus without fuel, so skipping meals especially breakfastis an important concentration killer
- Research indicates short-term memory & attention suffer when you rise & shine but
do not dine
Hunger Fix
Keep hunger at bay & give your brain a steady source of fuel with these habits:
- Always eat breakfast.
- Eat high-protein snacks (cheese, nuts)
- Choose complex carbs (whole grains)
- Skip simple carbs (sweets, white pasta)
The Problem - Depression
- Most people tend to think of sadness as the hallmark of depression
- However, the National Institute of Mental Health says difficulty concentrating is one of the most common symptom
- If you're having trouble focusing & you also feel empty, hopeless, or indifferent, you may be experiencing depression
Depression Fix
- If you think you might be depressed, the first step is to talk with a doctor or counselor
- Depression is highly treatable
- Many studies have shown the effectiveness of antidepressant medications and certain types of talk therapy.
The Problem - Medication
- Unfortunately, some of the medications used to treat depression can interfere with concentration
- The same is true of many other drugs
- Talk to your doctor or pharmacist to check if a medication or supplement you are taking
may be affecting your concentration
Medication Fix
- If you suspect your meds are clouding your concentration, don't assume there are no other options
- Talk to your doctor about adjusting your dosage or switching to a different class of medication
- Do not stop taking your medicine unless your doctor tells you to
The Problem (ADHD)
- Attention deficit hyperactivity disorder (ADHD) is not just a problem for children
- More than half of kids with ADHD continue to experience symptoms as adults
- The classic signs are a short attention span & trouble focusing on task.
ADHD Fix
- If you have consistent trouble focusing & you had attention problems as a child, ask a
doctor or counselor about ADHD - There are ways to manage the condition, including behavioral therapy & medications
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