Concentration: the ability to direct your thinking
The art or practice of concentration,
no matter if studying biology or playing pool,
is to focus on the task at hand and eliminate distraction
We all have the ability to concentrate -- sometimes. Think of the times when
you were "lost" in something you enjoy: a sport, playing music, a good game,
a movie. Total concentration.
But at other times,
- Your mind wanders from one thing to another
- Your worries distract you
- Outside distractions take you away before you know it
- The material is boring, difficult, and/or not interesting to you.
- See the
Flash distraction (needs high speed
connection)
These tips may help: They involve
- What you can control in your studies
- Best practices
What you can control in your studies:
- "Here I study"
Get a dedicated space, chair, table, lighting and environment
Avoid your cellphone or telephone
Put up a sign to avoid being disturbed or interrupted
If you like music in the background, OK, but don't let it be a distraction.
(Research on productivity with music versus without music is inconclusive)
- Stick to a routine, efficient study schedule
Accommodate your day/nighttime energy levels
See our Guide on
Setting goals and
making a scheduling
- Focus
Before you begin studying, take a few minutes to summarize a few
objectives, gather what you will need, and think of a general strategy of
accomplishment
- Incentives
Create an incentive if necessary for successfully completing a task,
such as calling a friend, a food treat, a walk, etc.
For special projects such as term papers, design projects, long book reviews,
set up a special incentive
- Change topics
Changing the subject you study every one to two hours for variety
- Vary your study activities
Alternate reading with more active learning exercises
If you have a lot of reading, try the
SQ3R method
Ask yourself how you could increase your activity level while studying?
Perhaps a group will be best? Creating study questions?
Ask your teacher for alternative strategies for learning. The more
active your learning, the better.
- Take regular, scheduled breaks that fit you
Do something different from what you've been doing (e.g., walk around if
you've been sitting), and in a different area
- Rewards
Give yourself a reward when you've completed a task
Best Practices:
-
You should notice improvement in a few days
But like any practice, there will be ups, levels, and downs:
-
It will benefit other activities you do!
Be here now |
Worry time |
Tally Card |Energy
level |
Visualize
Be Here Now
This deceptively simple strategy is probably the most effective.
When you notice your thoughts wandering astray, say to yourself
"Be here now"
and gently bring your attention back to where you want it.
For example:
You're studying and your attention strays to all the other
homework you have, to a date, to the fact that you're hungry.
Say to yourself
"Be here now"
Focus back on subject with questions, summarizing,
outlining,
mapping,
etc. and maintain your attention there as long as possible.
When it wanders again, repeat
"Be here now"
and gently bring your attention back, and continue this
practise, repeatedly. It will work!
Do not try to keep particular thoughts out of your mind. For
example, as you sit there, close your eyes and think about
anything you want to for the next three minutes except cookies.
Try not to think about cookies...When you try not to think about
something, it keeps coming back. ("I'm not going to think about
cookies. I'm not going to think about cookies.")
You might do this hundreds of times a week. Gradually, you'll
find that the period of time between your straying thoughts gets a
little longer every few days. So be patient and keep at it. You'll
see some improvement!
Do not constantly judge your progress.
Take it easy on yourself. Good practice is enough to say
that you did it, and that you are on the road. The mind
is always different and the practice unfolds over time with
many ups and downs.
Worry or Think Time
Research has proven that people who use a worry time find
themselves worrying 35 percent less of the time within four weeks.
-
Set aside a specific time each day to think about
the things that keep entering your mind and interfering with your
concentration.
-
When you become aware of a distracting thought,
remind yourself that you have a special time to think about them,
-
Let the thought go,
perhaps with "Be here now,"
-
Keep your appointment
to worry or think about those distracting issues
For example, set 4:30 to 5 p.m. as your worry/think time. When your mind is
side-tracked into worrying during the day, remind yourself that you have a
special time for worrying. Then, let the thought go for the present, and
return your focus to your immediate activity.
Tallying
your mental wanderings.
Have a 3 x 5 inch card handy. Draw
two lines dividing the card into three sections. Label them "morning,"
"afternoon," and "evening."
Each time your mind wanders, make a tally in the appropriate
section. Keep a card for each day. As your skills build, you'll see
the number of tallies decrease
Maximize your energy level
When is your
energy level at its highest? When are your low
energy times?
Study your most difficult courses at your high
energy times. Sharpest early in the evening? Study
your most difficult course then. Later in the
evening? Work on your easier courses or the ones you
enjoy the most.
Most students put
off the tough studies until later in the evening
when they become tired, and it is more difficult to
concentrate. Reverse that. Study hard subjects at
peak energy times; easier ones later. This alone can
help to improve your concentration
Visualize
As an exercise
before you begin studying, think of those times when
concentration is not a problem for you--no matter
what situation. Now try to feel or image yourself in
that situation. Recapture that experience
immediately before your studies by placing yourself
in that moment.. Repeat before each study session.
Portions adapted with permission from
Help Yourself.
http://www.k-state.edu/counseling/concentr.html
University Counseling Services, Kansas State University.
"Be
here now" corresponds to Bhuddist insight strategy
See
also J. R. Hayes, The Complete Problem Solver.
Franklin Institute Press, 1981
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