Keeping your focus

27.2.2017

The working day can seem to be filled with an endless succession of tasks that need to be completed. And with all the potential distractions that can eat away at our time, it can be difficult to maintain focus and give the tasks that matter our full attention.

Evidence suggests that the mind wanders about 50% of the time. Just how much more productive could we be if we were more attentive? This article explores how mindfulness can help us to focus on what we need to get done so we can avoid distractions and achieve our daily goals.

Why should I pay more attention?

It’s so easy, and so tempting sometimes, to get lost in the haze of information bombardment that comes with task after task. For some it’s pure escapism: it means we don’t have to deal with the trickier aspects of our lives such as relationships and the jobs we don’t want to do. Being busy can be the perfect excuse for avoidance. But does it actually get us to where we want to be in life? By getting caught up in the thrall of a busy day do we achieve what we want to?

Our attention is the key to our capacity to interact with the world. As Jeremy Hunter suggests, ‘We are what we give our attention to.’ If you barely look up from a computer screen all day, you can’t expect to have good relationships at work. When the jobs you hate the most get left until last, they’re unlikely to get completed effectively. Being focused and attentive is important in all aspects of our life but it’s vital at work.

Will mindfulness help?

Evidence suggests that mindfulness training cuts mind wandering. Brewer et al 2011 found that meditation changes the way neural networks interact allowing the mind to maintain focus for longer.

Lyddy et al 2016, in a review of mindfulness research, found that there was little evidence of the negative effects of mindfulness. Overall, mindfulness is linked to better workplace functioning through increased attention, stability, control and efficiency. It also played a part in better relationships in the workplace.

Maintaining focus and attention can be a challenge but there are lots of steps that can be taken to make more purposeful use of the work day.

How can you be more focused and attentive?

1. Firstly, make it a priority to be fully present, even if for a few moments at a time. Observe your surroundings and feel the sensation of being in the room.
2. Rather than setting aside units of time to complete tasks, work on maintaining focus while working.
3. Set conscious goals for the day and decide which are a priority. Focus on the hardest tasks first.
4. Remove any distractions, such as mobile phone alerts. Plan for any interruptions; if a colleague always comes to chat at a specific time, decide what you will tactfully say so you can get on.
5. If there is a place where you feel more focused, move to that place.

To find out how to maintain focus and attention using mindfulness more contact  rachel@mindfulnessworks.com or call (+44) 01223 750660.