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Concentration: Techniques to Help Improve Your Level of Concentration

Daydreaming

Daydreaming is a common source of distraction that can limit the effectiveness of your homework and study time. To help combat this problem, choose one of the following techniques that will help you become more aware of your level of distractibility while training your brain to focus for longer periods of time. In just a few study sessions, you can dramatically decrease daydreaming. You must, however, ensure that your study sessions aren't too long (maximum of 50 minutes), that you aren't hungry or tired, and that you are allowing yourself some downtime every day.

Checkmark Technique

Put a piece of scrap paper near your study area. Every time your mind wanders make a checkmark on the scrap of paper. Next time you sit down to study, set the goal of getting fewer checkmarks. Your mind is competitive and will try to "win" by helping you to focus longer in order to decrease checkmarks.

Thought Stopping

Every time you find your mind wandering yell "stop" in your head and then go back to studying. To make this even more effective, put an elastic band around your wrist and give yourself a little ping with the elastic band while you are yelling "stop" in your head. Your mind automatically tries to avoid the negative word as well as the pain.

Worrying

While daydreaming is one source of distraction, worrying is another. Did you know that over 90% of what we worry about is futile? Worrying is like a rocking chair; it uses a lot of energy but gets you nowhere. Here are two techniques you can try if you find yourself bogged down by excessive worries:

Problem Solve

If you find yourself worrying a lot, you should determine

1. Is this really a problem? and 
2. Is there anything I can do about it?

If the answer to either question is "No", then let go of it. If your worry is resolvable, then sit down and clearly define what the problem is, brainstorm possible solutions, and determine the best course of action. You may have to break the solution down into manageable chunks in order to work towards resolution. If you cannot solve the problem on your own, ask for help.

Worry Box

Another technique, called the "worry box", works for many chronic worriers. Allot time each week specifically for worrying. For the rest of the week, write down each worry when it pops into your head and put the paper into a box. During your allotted worry time go through the contents in the box - you will probably get at least a smile from most of the things you were worried about. Take action (i.e. problem solve) on concerns that you can do something about.

Environmental Distractions

Both noises in and around your study area, as well as visual distractions, can have a significant impact on your study effectiveness. It is important to study in a place that is free of visual and auditory distractions, especially television and computers because they provide both types of distraction.

De-clutter

It is best to study in a room where you can leave your study materials set up. If that is not possible choose a quiet and clutter-free environment and have study tools (pencils, eraser, scrap paper, etc.) organized so you can set up your study space efficiently. Remove clutter or any items that may distract you from your work. You should only have materials related to the particular subject you are working on placed on your desk. You may need to shift your desk if it is positioned in front of a window or close to other visual distractions.

Block Out Meaningful Noises

The most important noise to block out is meaningful noise, usually conversations. If you cannot move to a room where there are fewer distractions, earplugs or white noise can help block out unwanted noises. Music can be used in this way, but if you listen to music while studying and find yourself singing along to the lyrics, the music may be a distraction itself.

Be Here Now*

Be here now is a powerful tool for enhancing concentration, memory and learning. Be here now means staying focused on what you are doing, while you are doing it. If you are not practicing the principle of "be here now" while studying or doing homework you are not getting the fullest benefit from your study sessions.

Your mind absorbs new material best when you are fully focusing on one thing at one time. Sometimes we need to multi-task but do not fool yourself into thinking that you are fully focused on your learning at those times.

Being in the here and now requires you to focus your attention on your attention. You can enhance your effectiveness by letting go of distracting internal dialogue and mental images, and being totally in the moment.

How to "Be Here Now"

1. Notice when you leave the here and now. Notice stray thoughts. Acknowledge and accept them. Tell yourself, "There's that thought again." Then gently return your attention to the task at hand.
2. If something is distracting you, get up from your study area and write down the "nagging" thought so you can deal with it later.