Some of us have a hard time staying focused even when we don’t have access to the internet, our smartphones or a Netflix account. Our minds are like Ferrari engines, always churning and ready to roar any time of the day or night. By now you may think you’re a hopeless case with the attention span of a goldfish but don’t despair just yet – think of your mind as a muscle: there are plenty of ways to exercise it. Here are five exercises to build concentration!

Practice Mindful Meditation (or The Abramović Method)

It may sound entirely too esoteric to you, but mindful meditation really is nothing more than bringing your mind to the present and your focus to whatever it is you’re doing – whether you’re working, taking a walk or even eating. It’s challenging for sure, but once you get the hang of it, it will benefit you in so many ways. If you want to up the ante, consider practising The Abramović Method created by performance artist, Marina Abramović. Over her years of teaching and performing she has developed a method that allows her to access a higher plane of consciousness and a focus that is unbreakable even under extreme pressure, pain and distraction. The method is very nature-based and involves mindful meditation exercises such as counting rice kernels, walking in slow motion and going into the forest and walking back blindfolded. Sure, it sounds a bit out there, but it obviously works!  

Build Your Concentration Gradually

If you have problems staying focused, you’re probably frustrated already so there is no point in putting unrealistic pressures on yourself as this will act counterintuitive. You need to build your concentration gradually and one of the best ways to do so is by setting yourself small goals. If you’ve been struggling to write that business plan you’ve been working on for weeks, start out by setting yourself a timer for 45mins. During this time frame, keep your phone on silent and far away from you; turn your internet blocker on and make sure your desk is tidy before you get down to work. Even if you find your mind drifting during these 45 minutes, it’s OK as long as you’re not actually giving in to external distractions and always work towards bringing your focus back to the task at hand. Once your timer goes off, reward yourself with a fifteen-minute break and start the cycle all over again.

Read More (Slowly!)

Familiar with this scenario? You sit down to read a book but try as you might, you keep on having to reread the first page because your monkey mind is stopping you from actually taking in what you’re reading. It happens to the best of us! Here’s how you can better your reading skills and build your concentration at the same time: choose a short story or essay on a subject you’re interested in and read it slowly – really take your time over each sentence. Upon finishing, summarize what you have just read in one paragraph. Read over the text again and see whether your summary aligns with the themes of the text. If it doesn’t, it’s a sign that you are lacking concentration and didn’t take the time to really focus on each sentence so…read it again until it sticks!

Strengthen Your Focus in a Playful Manner

Time to get out your old memory cards, puzzles and Concentration board game – why not have a little fun while you’re strengthening your focus?! The best part about games like memory is that you won’t actually feel like you’re working – it’s the perfect balance between having a good time and getting those brain muscles to work, plus, it’s a concentration exercise for the whole family to enjoy.