Attention Management: How to Train Your Focus? Take a Look at These 7 Methods

Attention refers to the level of focus and engagement we have on a particular task. While everyone has the same 24 hours in a day, the variability in attention means some individuals can intensely focus on completing tasks, while others easily get distracted by various interruptions. Consequently, the efficiency and outcomes people achieve in the same amount of time can vary significantly.

However, effectively managing attention is no easy feat for modern individuals. The original intent behind the design of various smartphone applications is to compete for our attention and occupy our time. For instance, news apps collect our reading preferences, understand our interests, and recommend news through information streams, deeply engaging us the moment we open our phones.

The fragmentation of attention makes it increasingly difficult for us to concentrate. We often feel uncomfortable when trying to focus, leading to emotional fluctuations, irritability, anxiety, restlessness, and procrastination. As a result, managing attention becomes ever more crucial. Here are 7 methods for managing attention, hoping they can be of help to you.

1. Cultivate Curiosity

If you have a strong curiosity about a particular field, your level of focus when paying attention to that area will naturally increase.

Renowned French sculptor Rodin once invited Austrian writer Stefan Zweig to his home as a guest, but became so engrossed in his work that he completely forgot about his visitor. Similarly, the famous naturalist Charles Darwin could spend entire days observing animals and plants, completely absorbed in his observations.

To maintain focus, it's best to gradually cultivate your curiosity. Embarking on explorations of the unknown will naturally immerse you in a state of concentration.

2. Read Longer Articles

With the widespread use of smartphones, tablets, and e-readers, electronic reading has become a significant mode of reading. However, people tend to skim through information quickly when using electronic devices, resulting in a decline in the number of longer articles being read.

One effective method for cultivating focus is to try reading longer articles. Make it a habit to read several lengthy pieces each week, immersing yourself in them and forcing yourself to comprehend, analyze, and reflect on their content.

3. Adjust Dietary Habits

It's recommended to incorporate foods that can improve attention into your diet, such as walnuts, avocados, and dark chocolate. For example, walnuts have been shown to enhance cognitive functions, including information processing speed, memory, and attention, according to cognitive function tests.

Similarly, avocados can boost levels of lutein in the body, which can enhance cognitive skills to a certain extent.

4. Engage in Moderate Physical Activity

Research shows that individuals who engage in physical exercise perform better on cognitive tasks compared to those with poor physical health. Furthermore, individuals who maintain a certain level of exercise each week tend to have higher levels of attention and stronger focus than those who are sedentary for prolonged periods.

I believe many people have firsthand experience with this. After several days or even longer periods of high workload, we often feel a decline in our attention levels.

During these times, if we engage in activities such as running or playing badminton, we may find that after the exercise, our minds feel clearer and our thinking sharper.

5. Try Meditation

Mindfulness involves fully focusing on what you are doing, slowing down, and observing all the physical and emotional sensations you experience in that moment. Many studies have shown that mindfulness meditation can significantly improve brain function, enhance attention, and increase focus.

Additionally, mindfulness can also improve memory and other cognitive abilities. It's recommended to spend 10 to 20 minutes practicing mindfulness meditation each day.

6. Take Proper Breaks

Taking short breaks during work or study sessions can actually improve attention. While this advice may seem counterintuitive, it's indeed effective, although it's often overlooked.

Consider this scenario: you've been working continuously on a task for several hours, and suddenly you feel your focus starting to wane, and your attention gradually drifting away.

At this point, despite the difficulty of concentrating on the task, you're still sitting at your desk, forcing yourself to push forward. However, because of the struggle to focus, persisting with the task will only make you anxious about not being able to complete it on time.

In such situations, it's advisable to take a short break. For example, go for a walk, soak up some sunlight, have a snack, or drink a cup of tea to refresh yourself. These activities can help restore and enhance our focus.

7. Use a Timer to Manage Attention

The Pomodoro Technique has been proven effective in training our brains to focus on a task. You can use this method to manage your attention.

Specifically, use a timer to set time blocks, typically ranging from 20 to 30 minutes. During this period, block out external distractions and focus on completing the task. When the timer goes off, take a short break for 5 minutes. Repeat this cycle. After completing 3 Pomodoro time blocks, take a longer break for 15 minutes.