Master the skill of focus: Achieve your goals and aspirations

To maximise your concentration and productivity, it is essential to create a space that minimises distractions.

• Reduce or eliminate any factors that might hinder your concentration.
• Leave your phone outside the room, or keep it muted or switched off in your bag.
• If you use a laptop, close all browsers and tabs that you don’t need for the task you are working on.
• Switch off alerts and notifications; don’t let them drive you — decide when to check them.
• Maintain a clean environment rather than one that is cluttered.
• A quiet space will allow you to fully immerse yourself in the task at hand.
• Listen to a certain frequency, like white or brown noise before starting any task to get into a focused state and remain focused.

When faced with a complex task or large project, it is easy to get overwhelmed. By breaking down a task into smaller, manageable pieces and prioritising them, you will be able to focus better.

Focusing on one task at a time rather than multitasking allows you to fully immerse yourself in it and complete it more efficiently and with greater accuracy.

This technique will help activate the neural pathways involved in focus, making it easier for you to maintain concentration throughout the task. 

Important: Do not practice this technique while driving, operating equipment or machinery, being in water, or performing any task that requires your attention.

• Take a moment to find a comfortable and quiet place to sit or stand. 
• Stare at a point on the wall or an object for 30-60 seconds, allowing your mind to become quiet and focused. 

It’s okay to blink if you want to. 

Do not allow any thoughts or distractions. Simply observe and acknowledge the object of your focus without judgement. 

This will help to clear your mind and set the stage for increased focus. You can adjust the duration based on your preference.

The level of focus may fluctuate at the beginning. It is natural and there is no need to be discouraged or frustrated. Think of it as a warm-up before your workout. It gets better as you progress.

Use this opportunity as a stepping stone to learn, grow, and make adjustments. Recognising, noticing, and reflecting on what caused the fluctuation, along with how you feel, will give you valuable insights into what you need to pay attention to when you navigate them effectively and move forward your goals. 

The following techniques will further help you navigate this period.

A high level of focus can be maintained for about 80-90 minutes, after which a break is recommended to recharge the brain. If you notice yourself wandering and losing focus before 80-90 minutes of focused work, or if you become aware of any distracting thoughts or self-talk, then take a short break to rest and reset. 

There are a number of techniques you can use:

• Take a few deep conscious breaths. Turn your attention to your breathing as you inhale through your nose and exhale through your mouth. When you inhale, feel how your abdomen and chest expand, and how they contract when you exhale. Repeat these a few times.

• Take 30-60 seconds to stare at a point on the wall or an object, then continue with the task.

• Use the Pomodoro technique which involves focusing on work for 25-30 minutes and then taking 5-minute breaks for recharging. Do something you enjoy during the break as a reward for 25-30 minutes of effective work. It might be listening to your favourite music, going for a short walk, taking a few deep conscious breaths, or talking to someone.

Humming boosts cognitive function by stimulating brain activity, improving focus, concentration, and neuroplasticity. It also reduces stress, enhances memorisation, and helps you stay present in the now. It only takes a few minutes and can work wonders to reset and sharpen your focus and concentration, allowing you to experience a sense of calm and inner spaciousness.

How to do?

• Find a safe and quiet place where you won’t be disturbed.
• Choose a comfortable position: either stand or sit comfortably with your back straight, feet flat on the ground, and hands resting on your lap.
• Decide if you wish to close your eyes. Take a few deep breaths to relax, inhaling through your nose and exhaling through your mouth.
• Take a deep breath in through your nose. As you exhale, hum your chosen tune or note. Focus on the sound and the vibrations in your body. Notice the vibrations in your chest, throat, and head and feel the resonance spreading throughout your body.

Experiment with different pitches, volumes, and melodies to see what feels most beneficial.

• When you are ready to finish, gradually bring your awareness back to your surroundings. Take a few deep breaths and gently open your eyes if you chose to close them at the beginning.

Find the duration that suits you best. You can start with 3-5 minutes and gradually increase it as you become more comfortable.

Stay aware of your breathing and the humming sound. If you find yourself distracted by negative self-talk, intrusive thoughts, or unwanted concepts, gently shift your focus back to the hum. For a detailed approach to breaking negative cycles of self-talk, explore this blog post on the technique.

With the Essential Package, you can gain access to a comprehensive set of tools that guides you step-by-step. It equips you with the right information, knowledge, techniques and strategies needed to achieve your aspirations. Embrace this opportunity and continue your journey to live the life you have always desired.