The first step to a mental black belt is blocking digital distractions
‘Training montages’ are extremely popular in movies. The hero needs to master a skill such as martial arts or boxing, and because we don’t have years to watch them go through the process, the classic movie shortcut is a song or bit of music with clips of exercises, and accomplishments… and by the end of about 45 seconds or so, the hero has become a master. Unfortunately, training montages only work in movies. Mastering the art of concentration will not be achieved in 45 seconds or so, but the good news is that it can be mastered. It may take a while, but the focus is very much a mental muscle. The more you work on it, even if that work is done slowly, the stronger the muscle inevitably becomes. A lot of people have been assessing their concentration or mental focus skills as the pandemic forced them to work or study from home. Not having a boss or supervisor looking over your shoulder means motivation and time management are up to you, and many of us have discovered we aren’t that great at it. Too many of us daydream regularly, lose track of our progress, and perhaps most commonly, cannot find a way to tune out distractions – many if not most of which are digital distractions.
It sounds pretty obvious but people generally underestimate how much digital distractions are a factor in preventing them from concentrating on the task at hand. We all agree minimizing distractions is optimal, but you’re sitting in front of a computer trying to study or work or you’re on a mobile device attempting to study or work… internet connectivity is in itself a distraction! The web provides numerous rabbit holes to fall into, and also plenty of ‘pings’ and ‘dings,’ as well as temptations to go look at who commented or uploaded on what, etc. This is why tens of millions of people around the world have downloaded a blocking app. The technology behind a blocking app is simple but also ingenious. After the download you have it sync across all your apps and then decide what sites you would like to block and at what times you would like to block them. Blocking out distractions is the key to helping you stay focused. If you have a big project that requires concentration during the 9:00 a.m. to noon slot, for example, you could choose to block out social media, sports sites, shopping sites, or even email and other notifications during that time. The app also comes with various work timers and scheduling features that can help you better organize your day.
Remember when people used to go to the library to be left in peace and not get distracted by family members or friends? A blocking app is a digital equivalent. But it also might not be the worst idea to physically head to the library or a coffee shop if being at home is in itself a distraction for you. In addition to using a blocking app to remove the temptation of surfing a news website when you should be studying or working, being in a different location is often very useful as it reinforces the idea that you are supposed to be working and the unfamiliarity around you is a constant reminder of what you are there for. Using a blocking app is a mental training aid. You will slip up quite a few times in the beginning and will reflexively go over to check social media, for example, but when faced with a small reminder saying, “Sorry this site is blocked! You’re supposed to be working!” you remember why you went through the trouble of downloading the blocking app and you get back to work. Do this enough times and you’ll begin to retrain your brain.
Finally, remember that an over-taxed brain and an energy-depleted body is not going to be able to focus no matter what you do. Brief breaks can dramatically improve mental focus. that’s why some people like to use a timer and work in sharp, short bursts of productivity for 25 min followed by a short break. Others prefer to fight through and get the entire project done before then having a long break of “me” time. Whatever method works for you, remember to give your mind, eyes, and hands a break. The ideal type of break would be one where you would be able to be in nature for a little while. Perhaps it’s nothing more than a trip to your backyard or a nearby park to look at some trees… but seeing vegetation and getting fresh air is good for body and mind. And remember that mastering anything takes practice – there are no shortcuts. If you are sincere in your efforts, you’ll begin to see changes in your way of thinking and greater efficiency at work within a relatively short time. Trust us, mastering the art of concentration is worth the effort.
