With so much going on around us, it’s easy for us to get distracted and lose focus. We get distracted so easily that it makes us wonder how to remain fixated on our goals. We prefer to do all in a very little time and end up doing not even one thing.
Our minds get distracted so often that I wonder we can’t even hold our attention for a few minutes. Our mind just keeps wandering from one thought to another.
Few personal experiences that I go through sometimes:
- I am following some show or film on TV and then get distracted and start browsing something else on my iPad or get lost in my thoughts not following what’s happening in the movie.
- I go out with my family/ friends and most of the time instead of enjoying the moment I am looking at my phone.
- When I am cooking, I will start looking at my phone distracted by chats, social apps and suddenly realizing I have burnt something or forgot to put an ingredient.
- I will set up with a skincare routine and purchase some expensive skincare products, follow it for a few days but won’t be consistent with it.
- Try to concentrate on work but get easily distracted by my cell phone, social apps, and colleagues.
I am sure this happens with everybody at some point and often when your heart and mind are at unrest it keeps thinking and overthinking a lot. They also call this zoning out.
It happens to everyone with different unique experiences. Sadly, today we are living in a world full of distractions. We have so many options today, which is great, but it also offers us distractions that it becomes tough to remain focused.
How to stay focused on your goals
After reflecting on a few things, I realized the best way to increase my focus would be to do one thing at a time and also practice some mindful exercises to not get influenced by negative or unwanted thoughts. I found out how can I fix this and followed it one at a time.
- Small Goals for the day: Start making important small goals for a day. I used to write it in a diary or a sticky note and always read it after my morning routine or at my breakfast time. I used to write these one day before as it would be more clear what my next day would look like.
- One task at a time: Do one task at a time and while you do that task try to follow a timer sometimes so you simply focus only on that task. You’ll be surprised how much sooner you can finish a task which would take you so much time with all the distractions.
- Do not disturb: Whenever you study at home or doing some important work at the office that needs a lot of focus put a do not disturb sign on your door or desk. Your family, friends, and colleagues will know you need to concentrate on your work and they need not disturb you every 15 minutes. Also take a few breaks in between, take a stretch, and later come back to your work with a fresh mind.
- Put your cell phone away: You might have read the quote, “No one is as important as the person right in front of you.” So when you with family, friends, or someone important put your cell phone away or in silent mode and focus on that person and surroundings around you.
- Do mindful eating: Eat at least one meal of the day with no distractions. It can be breakfast, lunch, or dinner. Just focus on the smell, texture, and taste of the food and eat it in silence. You will also see a lot of difference in your weight as distractions make us eat more and gain weight.
Some mindful meditation exercises that can help us stay focused:
- Mindful Meditation
So mindful meditation is a state of mind that focuses on the present moment. This technique of meditation gives more importance to what a person is doing in the present.
Choose a silent place and sit in a comfortable position. You can put a timer for 5 or 10 or 15 minutes if you are a beginner. Do deep breathing and try to pay attention in the present moment. You can open or close your eyes during this mindful meditation process. Also, at the beginning of the meditation, you might feel distracted by noises or your thoughts. You can take a moment of pause and come back to the meditation again.
This is an extremely good mindful exercise to increase your focus if you a beginner.
- Vipassana Guided Meditation:
Vipassana meditation is a more advanced form of meditation as its focus is to help you achieve a specific goal.
To start with sit in a comfortable position with legs crossed, switch off the lights, and put your cell phone on silent. Sit with your back straight but not stiff. Close your eyes and focus on your breathing. In this meditation practice you have to have a hold on your focus the entire time. You need to be very attentive towards your breathing, body, emotions, and thoughts. This process needs a bit of practice, but you may see the changes if you keep practicing it.
Here I have a 15 minutes video on a guided Vipassana meditation which is easy to follow and you will see a lot of difference with your personal experience and consistent practice.
Vipassana meditation is a more advanced form of mindful meditation. This meditation needs a good amount of practice and consistency.
Also, remember that we are humans we sometimes may feel too excited or too low about a situation or a day so it’s always good to take a few breaks in between and then come back to your routine.
Let me know in the comments about how you deal with a situation when you can’t focus or feel distracted from your current goals and also if you practice one of the above and how it has helped you?