How to Control My Focus

Few things in life are as frustrating as not being able to focus your thoughts. This problem can affect everything you do, including being productive at work, enjoying your off hours or spending time with your family. For these reasons and more, it's important to learn how to control your focus. When you finally do, you'll see that tasks requiring intense concentration become easier and less stressful. You'll be able to accomplish more things in less time. Most importantly, however, you will have the peace of mind that comes with controlled focus.

Instructions

• 1

  Consult a physician to determine if you have a condition that prevents you from focusing at times, such as ADD, bipolar disorder or depression. Take this step first if you have always had problems controlling your thoughts (for instance, since early childhood) or if the problem arose after a negative event or experience in your life.

• 2

  Practice controlling your thoughts in a relaxing, stress-free environment, such as a quiet room or a park. Reduce distractions as much as possible while you are in the area. Use a sound machine, earplugs, or other noise-cancellation devices while you practice. Take the phone off the hook, disconnect from the internet, and turn off the fax machine, if you are at home. Ask your family members to help reduce distractions by not interrupting you (unless there is an emergency) for a set amount of time.

• 3

  Concentrate on a simple task. Acknowledge distracting thoughts when they enter your mind; then bring your attention back to the task. Repeat this until you are able to focus your thoughts on the task in an uninterrupted fashion.

• 4

  Focus your thoughts for as long as you can at first; then attempt to focus for additional periods of five or ten minutes at a time. Focus on increasingly complicated tasks when you can easily focus on simpler ones. Add back distractions to the environment (the kind you are sure to encounter in the future) one by one, and continuing practicing controlling your thoughts with each.