Attention

Management
Stop Thinking and Pay Attention!

The advice stop thinking may seem

counter-intuitive to attention
management. Many people, however, are
over thinking everything and focused on
the wrong things. When we constantly
think we do not pay attention to what is
around us. Our feelings control how and
what we do.

Follow your plan and not your mood.

Attention Management defined

Attention management is the practice of

controlling distractions, being present in
the moment, finding flow, and maximising
focus.

It allows us to be more proactive than

reactive. It means we decide where our
attention goes. We don’t let outside
demands decide for us. It allows us to live
lives of choice rather than reaction and
distraction.
Attention Management

Distraction Flow

Attention Management

• Chronic procrastination • Optimal learning

• Difficulty with follow- • Energised focus
through • Feeling of joy
• Inability to focus
• Impatience
Time management
is really self-
management.
Check-in

Consider the following questions:

• What has my attention right now and why?

• Is this a priority for me? Why is this a priority?
• Should I be doing something else with my
time?
• What is driving my focus right now? Internal
structure (this is what I choose to do) or
external structure (commitments, deadlines,
consequences)? How can I merge both to
increase my motivation to focus?
• Is there something I am avoiding or forgetting
to do?
Attention Management

End
Create strategies Focus attention
procrastination
Prioritisation of tasks
An Urgent Important matrix is a simple but effective tool for
prioritising your to-do list based on the level of urgency and
importance of each task. 
Pomodoro Technique – train your attention

The Pomodoro Technique is a time management method developed by

Francesco Cirillo in the late 1980s. The technique uses a timer to break down
work into intervals, traditionally 25 minutes in length, separated by short
breaks. 

1. Choose a task to be
accomplished.
2. Set a kitchen timer for 25
minutes (preferably, a tomato
timer).
3. Work on the task until 25
minutes is up.
4. Take a short five-minute break
(this marks the completion of
one "Pomodoro").
5. Repeat steps 1 to 4.
6. After every four pomodoros,
take a longer break such as 20
minutes or more.
The ‘Five More’ Rule

Whenever you feel like quitting – just do five

more - five more minutes, five more exercises,
five more pages – which will extend your focus.

The rule pushes you beyond the point of

frustration and helps build mental concentration.