She Strengthens

Reclaiming Focus in a Distracted World

As I reflect on my daily habits, I’ve come to realize that my attention span and focus have taken a hit. While I’ve always been able to tap into my “work focus,” I find myself zoning out in conversations and relying too heavily on my phone to stay entertained. This constant need for stimulation is affecting not only my attention span but also my memory, which has always been a source of pride for me.

The Culprit: Technology Addiction

I’ve come to acknowledge that my reliance on technology is the root of the problem. The constant stream of notifications from social media, email, and messaging apps has conditioned me to crave instant gratification and constant stimulation. It’s time for a change.

9 Daily Practices to Improve Focus

To reclaim my focus and attention span, I’ve implemented the following daily practices:

1. Silence Notifications

I’ve turned on Do Not Disturb mode during work hours and at night, allowing me to focus on the task at hand without interruptions. By marking emergency numbers as “favorites,” I can still receive important calls while minimizing distractions.

2. Start and End the Day Mindfully

I’ve committed to spending the first and last 20 minutes of my day sans electronics. This helps me set a positive tone for the day and wind down before bed without the influence of screens.

3. Active Listening

When I catch myself zoning out in conversations, I apologize and ask the speaker to repeat themselves. This simple act of acknowledging my distraction has helped me become more present and engaged in my interactions.

4. Limit Push Notifications

I’ve bid farewell to push notifications from social media, email, and messaging apps, freeing myself from the constant urge to check my phone. This has been incredibly liberating, allowing me to stay connected without sacrificing focus.

5. Batch Checking

I’ve adopted a more intentional approach to checking email, Twitter, and Facebook. Now, I only access these platforms with a specific purpose in mind, reducing the likelihood of mindless scrolling.

6. Rediscovering Reading

I’ve made a conscious effort to prioritize reading over binge-watching, recognizing that the former requires sustained focus and attention. This has helped me develop a greater appreciation for the written word and improved my ability to concentrate.

7. Engaging Audio Content

Instead of mindlessly listening to music, I’ve started tuning into podcasts and language lessons. This has helped me develop my ability to focus on audio content and has even improved my French skills.

8. Navigating Without GPS

I’ve begun relying less on my GPS, instead taking a moment to study the route before driving. This has helped me develop my spatial awareness and improved my memory.

9. Embracing Boredom

Lastly, I’ve made a conscious effort to allow myself to feel bored without reaching for my phone. Whether it’s waiting in line or sitting in silence, I’m learning to appreciate the beauty of stillness and quiet contemplation.

By incorporating these daily practices into my routine, I’m confident that I can reclaim my focus and attention span, leading to a more mindful and fulfilling life.