How to learn to manage your attention?

Our attention and our psyche are like a leaf,which sway in the wind. We are constantly distracted by gadgets, colleagues, friends, unnecessary thoughts. Our attention belongs to everyone, but not to us. So how can you learn to concentrate in the modern world and learn how to control your psyche. Famous psychiatrist Edward Hallowell wrote the book "Do not distract me," in which he talks about several tricks.

We get rid of electronic slavery

In order to be calm andconcentrated, you will have to bring a whole complex of things into your life (and, of course, take it out of it too). And, first of all, you need to minimize harm from gadgets. The easiest way to do this is to start a diary in which you can mark the time that you spend uselessly on your gadgets. After you see the full picture, ask yourself:
- What time of day do I spend the most time on gadgets? Why?
- How can you shorten this time?
Another good way to stop being distracted bygadgets - this is a list of small cases that you need to do, but do not get your hands on it. For example, call your uncle in Syktyvkar, clean up your closet, read a book that has been waiting for your hour for several months.

Add Sports

Without a good physical tone, you do not shinethe ability to be concentrated. It is not necessary to start going to the gym immediately. It is enough to just walk for at least half an hour a day. Find a friend who likes to walk, get a dog or listen to audiobooks while you do. In general, think of something to at least 30 minutes a day to spend in the fresh air.

By the way, remember that combining business with pleasure is a new trend. Many businessmen meet and discuss their business during walks or joint jogs. Do not lag behind the mighty of this world.

Meditate

It is proved: regular meditations improve many psychological functions. In addition, meditation helps to increase the amount of gray matter in the brain and improves leadership qualities. Many believe that in order to start meditating, you need to learn some special techniques and techniques. This is not true.

You just need to find a calmroom, a network on a sofa or an armchair, close your eyes and calm down. Now just breathe. Inhale, exhale. Inhale, exhale. Focus on your breathing, let your thoughts calmly flow past you. Even if you meditate twice a day for 3-5 minutes, then improve not only the concentration of attention, but you will decrease blood pressure.

Forget about multitasking

Scientists have repeatedly argued thatmultitasking is a myth. Of course, if you talk on the phone with an uninteresting interlocutor and at the same time iron your shirt, then, probably, you can combine these two cases. But if you are talking on the phone with an intelligent interlocutor and at the same time trying to compile an annual report, then it is unlikely that you will get it without compromising the quality of these two classes.

Our brain can not immediately switch from one occupation to another. For this he needs time. So the easiest way to do everything as quickly as possible is to do things consistently.

Unload the brain

If you are constantly worried about something, then,for sure, it will prevent you to manage your attention and your psyche. Take a sheet and a pen and throw out everything that you have accumulated. Write everything that disturbs you, and then divide the list into two parts. In one part, let there be things that you can influence, and in another - things and events that do not depend on you.

With the cases from the first list start to understand immediately, and the cases from the second list just let go, and leave the universe "razrulit."

Do not worry alone.

If you are very concerned about something, thenworry alone. Find yourself people who can listen and help you. If you stick to your problems for a long time, they can turn into a real nightmare. When another person listens to you, you become more calm.

Add structures throughout

When there is a structure in our life, we becomemore concentrated. Here are several options for the structure that leads Edward: "Diary with a schedule of meetings; closed door; opened door; the order, written in verse; turn off the device; a day allocated for recreation; grammar; alarm clock; code of laws; a timer for cooking eggs, standing next to your computer. "