All your enemies want you distracted and unfocused.
The first step is learning to recognize what is a distraction, and what should be your focus. A wise man told me years ago to change my language from “I’m too busy to ____” to “I’m not prioritizing ____ now.” For example, “I’m too busy to finish my book on Anger” is actually “I’m not prioritizing my book on Anger now.” This does two things for you. First, it’s easier to identify what deserves focus and energy. Second, you’ll recognize when you’re making excuses, and excuses are often lies we tell ourselves.
We’re quick to blame externals for distracting us. The uncomfortable truth is that we’re distracted because in the moment it is preferable to what we should be focusing on. Being distracted begins with our unsettled emotional state.
Next, settle in your mind WHY you want to build strong powers of concentration. Given enough time I can get a basketball through the hoop. But can I do it in the crucial seconds of a basketball game, with a defender in my face? The goal of practicing in ways which sharpen your focus and sustained concentration is the ability to do what needs to be done when it needs to be done. We should want to be that mature man or woman.
Here are practices which begin with you:
Reading hard material – especially books – builds your focus muscles. Distracting thoughts will surface. Keep a notepad handy to jot down an idea or question, then set it aside for follow-through later.
Meditation focused on your breathing. Apps like Headspace and Oak are a big help to develop this practice.
Memorize verses, poems, song lyrics, and paragraphs from books or speeches. Successful memorization requires repetition and intensity which build focus power.
“Keep your butt in the chair.” This was the best advice my major professor gave me in grad school when I was struggling to finish my dissertation. Set a timer for 20 or 30 minutes (increase to 90 minutes as you’re able), put it where you can’t see it, and work until it goes off. When you feel distracted or antsy, preach to yourself: “I am doing this now.” Many people are successful using the Pomodoro technique to structure work and breaks.
Pick a game or sport or skill that’s hard but has a satisfying outcome. As you practice it and get frustrated, resist-resist-resist the temptation to stop. For example, a few months ago I started doing Sudoku puzzles. I can do the medium and hard puzzles now but I must sustain my concentration for 20+ minutes. They start out fine, then I will struggle for a while in the middle without making much progress. This is a good struggle. I’m building my ability to concentrate through an uncomfortable stretch.
There are also opportunities to practice within the events of the day:
Dull meeting or presentation? Intentionally focus on the content with the goal of being able to reproduce it yourself. Or consciously decide how you would do it better, or build on what’s been shared. Imagine yourself doing this with a group of people later.
Have only one window open (or at least only one visible) when working online. You’re wired to be attracted by movement and changes in the adjacent spaces.
Exercise without the help of music. This enhances your ability to manage your own rhythms be more aware of your internals. Press forward through the “it hurts I want to stop” phase using your mental toughness.
Waiting? Work systematically through all your senses – sight, hearing, touch, taste, smell – to be fully present in the moment.
I hope you find these helpful for building up your strength and maturity.
