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you're working in a busy office, studying at school, sitting in a meeting, or trying to finish a project. F = Five More Rule There are two kinds of people -- those who have learned how to work through frustration, and those who wish they had. From now on, if you're in the middle of a task and tempted to give up -- just do FIVE MORE. Read FIVE MORE pages. Finish FIVE MORE math problems. Work FIVE MORE minutes. Just as athletes build physical stamina by pushing past the point of exhaustion, you can build mental stamina by pushing past the point of frustration. Just as runners get their second wind by not giving up when their body initially protests, you can get your "second mind" by not giving up when your willpower initially protests. Continuing to concentrate when your brain is tired is the key to S-T-R-E-T-C-H-I-N-G your attention span and building mental endurance. O = One Think At a Time Samuel Goldwyn said, "If I look confused, it's because I'm thinking." Feeling scatter-brained? Overcome perpetual preoccupation with the Godfather Plan -- make your mind a deal it can't refuse. Yes, the mind takes bribes. Instead of telling it NOT to worry about another, lesser priority (which will cause your mind to think about the very thing it's not supposed to think about!), assign it a single task with start-stop time parameters. For example, "I will think about how to pay off that credit card debt when I get home tonight and have a chance to add up my bills. For now, for the next thirty minutes from 1-1:30 pm, I will give my complete focus to practicing this presentation so I am eloquent and articulate when pitching this proposal to our VIP clients." Still can't get other concerns out of your head? Write them down on your todo list so you're free to forget them. Recording worrisome obligations means you don't have to use your brain as a "reminder" bulletin board, which means you can give your undivided attention to your top priority task. C = Conquer Procrastination Don't feel like concentrating? Are you putting off a task or project you're supposed to be working on? That's a form of procrastination. R. D. Clyde said, "It's amazing how long it takes to complete something we're not working on." Nitesh…….
Never struggle for the right word or phrase in discussion Cut study time by 50% or more. fed the dog.. Remember? Pavlov rang the bell. rang the bell and fed the dog. and delaying will only add to your guilt and make this onerous task occupy more of your mind and time. Impress your friends and clients with your knowledge and ability to remember important things about them Nitesh……." Think about the importance of those words. . that physical ritual becomes a Pavlovian trigger. Similarly. Never forget an important birthday or anniversary. fiddling with the radio.Next time you're about to postpone a responsibility ask yourself. out of mind. until the dog started salivating as soon as he heard the sound of the bell. How will Improve Memory help you ? • • • • • • • Remember names and faces and be able to recall them months or years later. Most of the time. Want even better news? Does the name Pavlov r-r-r-ring a bell? If you cup your hands around your eyes every time you want to switch from wide-angle to telephoto focus. using your hands as blinkers every time you want to narrow your focus teaches your brain to switch to "one track" mind and concentrate on your command. "Do I have to do this? Do I want it done so it's not on my mind? Will it be any easier later?" Those three questions can give you the incentive to mentally apply yourself because they bring you face to face with the fact this task isn't going away. Remember the facts from everything you read or hear. U = Use Your Hands as Blinkers Picture your mind as a camera and your eyes as its aperture. imagine driving down a crowded highway while talking to a friend.g. Throw away your lists and memos. keeping an eye on the cars beside you." We can actually think about many things at once and operate quite efficiently this way (e. our eyes are "taking it all in" and our brain is in "wide-angle focus. and watching for your exit sign.) What if you want to switch to telephoto focus? What if you have to prepare for a test and you need 100% concentration? Cup your hands around your eyes so you have "tunnel vision" and are looking solely at your text book. Placing your hands on the side of your face blocks out surroundings so they are literally "out of sight.
Accommodate your day/nighttime energy levels. Total concentration. table. Avoid your cell-phone or telephone. Nitesh…….The material is boring. But at other times. Put up a sign to avoid being disturbed or interrupted. Think of the times when you were "lost" in something you enjoy: a sport. a food treat. Stick to a routine. lighting and environment. such as calling a friend. gather what you will need. a movie. take a few minutes to summarize a few objectives. chair. What you can control in your studies 2. .is to focus on the task at hand and eliminate distraction We all have the ability to concentrate -.Your mind wanders from one thing to another 02. Get a dedicated space. Best practices What you can control in your studies: " Here I study ". 01.Concentration: the ability to direct your thinking The art or practice of concentration. Before you begin studying.sometimes. Create an incentive if necessary for successfully completing a task. a walk. etc. See our Guide on Setting goals and making a scheduling. and think of a general strategy of accomplishment “ Incentives ”.Your worries distract you 03. a good game. efficient study schedule. No matter if studying biology or playing pool. difficult.Outside distractions take you away before you know it 04. “ Focus ”. playing music. and/or not interesting to you. These tips may help: They involve 1.
to the fact that you're hungry. scheduled breaks that fit you “. the better. try the SQ3R method Ask yourself how you could increase your activity level while studying? Perhaps a group will be best? Creating study questions? Ask your teacher for alternative strategies for learning. there will be ups. and downs: It will benefit other activities you do! Be Here Now This deceptively simple strategy is probably the most effective. Changing the subject you study every one to two hours for variety “ Vary your study activities “.g. For example: You're studying and your attention strays to all the other homework you have. set up a special incentive “ Change topics “.For special projects such as term papers. Say to yourself "Be here now" Focus back on subject with questions. and continue this practise. repeat "Be here now"and gently bring your attention back. Alternate reading with more active learning exercises If you have a lot of reading. etc. “ Take regular. repeatedly. mapping. to a date. When you notice your thoughts wandering astray. levels. . It will work! Do not try to keep particular thoughts Nitesh……. The more active your learning. and maintain your attention there as long as possible. but like any practice.When it wanders again. outlining. Do something different from what you've been doing (e. long book reviews. walk around if you've been sitting). and in a different area “ Rewards “ Give yourself a reward when you've completed a task “ Best Practices “ You should notice improvement in a few days. summarizing. say to yourself "Be here now" and gently bring your attention back to where you want it. design projects..
For example.When you try not to think about something. Try not to think about cookies. Gradually. For example. let the thought go for the present. as your worry/think time. you'll see the number of tallies decrease Nitesh……. The mind is always different and the practice unfolds over time with many ups and downs.m. it keeps coming back. Good practice is enough to say that you did it.. Label them "morning. As your skills build.out of your mind." and "evening. You'll see some improvement! Do not constantly judge your progress. Keep a card for each day. Take it easy on yourself. Draw two lines dividing the card into three sections. Have a 3 x 5 inch card handy. set 4:30 to 5 p. close your eyes and think about anything you want to for the next three minutes except cookies. remind yourself that you have a special time for worrying." Keep your appointment to worry or think about those distracting issues. I'm not going to think about cookies. Set aside a specific time each day to think about the things that keep entering your mind and interfering with your concentration.") You might do this hundreds of times a week. When your mind is side-tracked into worrying during the day. Let the thought go. perhaps with "Be here now." "afternoon. When you become aware of a distracting thought. “Worry or Think Time “ Research has proven that people who use a worry time find themselves worrying 35 percent less of the time within four weeks. you'll find that the period of time between your straying thoughts gets a little longer every few days. . Then. as you sit there.. and return your focus to your immediate activity. ("I'm not going to think about cookies. So be patient and keep at it. remind yourself that you have a special time to think about them. and that you are on the road." Each time your mind wanders. Tallying your mental wanderings. make a tally in the appropriate section.
. easier ones later. Nitesh……. Sharpest early in the evening? Study your most difficult course then. Most students put off the tough studies until later in the evening when they become tired. Repeat before each study session. think of those times when concentration is not a problem for you--no matter what situation. Later in the evening? Work on your easier courses or the ones you enjoy the most. Now try to feel or image yourself in that situation. Recapture that experience immediately before your studies by placing yourself in that moment. and it is more difficult to concentrate. This alone can help to improve your concentration Visualize As an exercise before you begin studying. Reverse that.. Study hard subjects at peak energy times.Maximize your energy level When is your energy level at its highest? When are your low energy times? Study your most difficult courses at your high energy times.