How to quickly concentrate

How in such a rhythm to keep concentration and generally to achieve the set goals?

Famous psychiatrist and world-famous expertfor ADHD (Attention Deficit Hyperactivity Disorder), Edward Hallowell says that the key to success is the ability to concentrate. In the book "Do not distract me," he talks about how to learn how to manage your attention and get what you want.

"Electronic" slavery

Probably the biggest problem of modernthe person is to return to the real world from the virtual. To do this, you need a diary of time. In it, you should record when and how much time you spend on the Internet, social networks and generally for gadgets. You will be surprised how much you underestimated this indicator. After a week of keeping this diary, you will see when most often and why you are "hanging up" in gadgets. Ask yourself, how can you shorten this time?

Make a to-do list

More often we are distracted by gadgets, because notknow what else to do. In this case, make a list of small cases that can be done in 20-30 minutes. For example, to call grandfather in Saransk or read a book that has been gathering dust for half a year on a shelf. Maybe you have long wanted to wash the curtains or do the cleaning on the shelf in the hallway. At the moment when you want to draw your playful little hand to the smartphone, hold it to the list of cases.

Forget about multitasking

You will never learn to concentrate well,if you try to do several things at once. Of course, you can simultaneously talk to an uninteresting interlocutor and load a dishwasher, but if it's a matter of, really, important things, then you are unlikely to get it without sacrificing quality. Remember: the quickest way to do things is to do them consistently.

Ask for help and learn to say "No"

Many people can not get out of their rubbletasks, because they do not know how to ask for help. For such people, the very idea of ​​being "dependent" on someone is simply unbearable. It is easier for them to die from the number of tasks than to ask for help. Develop this skill in yourself and do not go to extremes.

By the way, one of the extremes of many is goodeducated people is the inability to say "No". For example, when the boss comes and asks for help with the report, we rush to fulfill his request. In this case, it is better to remember the phrase: "I would gladly fulfill your request if I had the time, but, unfortunately, the situation develops so that I can not do the job sufficiently qualitatively and quickly."

The fifth element of mindfulness

Another important component of concentration is,oddly enough, empathy. A person who knows how to empathize with others, take care of them and feel compassion, increases their chances of being able to focus. This is because at the expense of a deep relationship with people, a person feels more protected and realized. Learn to help people. You can start by learning to listen actively - it means listening to you with interest and really. Many people are just enough to be listened to.

Meditate

One of the best ways to learnconcentrate - this is meditation. You do not need to know any special "spells", mantras and poses. The simplest meditation is to sit on a chair, close your eyes and focus on your breathing. Inhale-exhale, inhale-exhale. You will feel yourself filled with calm, and thoughts become orderly.

Do this practice every day for at least five minutes, and you will see the effect of meditation in a couple of weeks.

And even more tips on how to maintain mindfulness, manage the psyche and relationships, read in the book "Do not distract me."