How to Increase Your Attention Span
from wikiHow - The How to Manual That You Can Edit
There are simple ways to increase your attention span without drugs. Here are two -- one to increase your overall attention span and one to accomplish a specific task.
Steps
Meditation
- Find a comfortable place to sit. Sit with your spine erect -- If it's supported, you'll find yourself asleep. Turn off any device that may interrupt you.
- Set a timer of some sort. When choosing a timer, avoid one that ticks audibly; it will distract you. If it's a timer that will make a loud or grating sound when it goes off, muffle the sound by putting it in a drawer or wrapping fabric around it. There are some excellent timers you can download off the Web for free and either keep on your computer, burn on a disc or download into an MP3 player.
- Determine how much time you'd like to meditate. Don't try for big numbers, initially. Set your timer or alarm so your first sessions are just 10 minutes long. Build in five minute increments when you feel ready. Shoot for 20 minutes a session, twice a day.
- Choose an image, color, or word and think of it. Don't think of variations of it or meanings it may have -- just think of the image, color, or word. If you think of a flower, for example, make it one that is simple and still and unchanging. One popular form of meditation involves focusing on the breath, particularly the sensation around the nostrils as it enters and leaves the body.
- Do not judge your meditation experience while meditating or afterward. The mind will rebel and wander often. When it does and you become aware of it, simply gently remind yourself to return to the breath or image you have chosen.
- Be patient. It may take months, even many years, to become proficient
Getting things done
- Set a timer for a specific time. If it's studying a difficult topic, try 20 minutes. If it's cleaning a dirty kitchen, go for 40 minutes.
- Make rules. Tell yourself that you will not look up from the book until the timer goes off.
- Reward yourself, within reason. After 20 minutes with the book, give yourself 10 minutes to read a book or magazine for pleasure, check your e-mail or have a light snack. Stick to your predetermined 10 minute rule, and go back to the task as soon as the 10 minutes are up for another 20 minutes, or longer.
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