Mindfulness exercises. How to improve concentration - effective tips

Concentration of attention is the ability of a person to focus on a specific activity, as well as to store certain information in the reserves of short-term memory. If a given property has certain violations, then the person becomes scattered and uncollected.

What is attention

Attention is one of the most important characteristics of human mental activity. By its nature, it can have the following varieties:

voluntary is a conscious and purposeful concentration of attention on any object or action that is associated with interest, professional activity, training or other need;
involuntary - occurs unconsciously, in connection with some non-standard event or getting into a new environment;
post-voluntary - occurs automatically when concentration on an object occurs at regular intervals (work, study, etc.).

Speaking about the types of concentration of attention, we can say that they completely duplicate the classification given above.

Concentration disorder

It is far from always possible for a person to concentrate on performing an action, even if this is an objective necessity. This, of course, can be considered a violation. A decrease in concentration leads to absent-mindedness, which can be of several types:

True - attention constantly switches from one object to another, without lingering for a long time (the case when this condition is caused by nervous or physical exhaustion, as well as severe stress, is called prostration).
Imaginary - arises as a result of focusing on some personal thoughts, as a result of which concentration on external objects is not possible
Student - quick switching from one process to another (most typical for schoolchildren and students, hence its name).
Senile - slow switching (caused by disorders of mental processes associated with age).
Motivation-conditioned - we are talking about the conscious disabling of attention from one or another object or process that causes unpleasant or unwanted associations.
Selective - over time, familiar things cease to attract the attention of a person (we can talk about processes in the body or everyday phenomena).

How to develop concentration

Observing the process of growing up a child, we can conclude that the concentration of attention becomes stronger with age. Based on many years of research, standards were drawn up that determine the duration school lessons, and later university couples. Nevertheless, even after reaching a certain age, it is quite difficult for some individuals to long time focus and hold attention on the same object or activity. In this case, the development of concentration of attention will require some effort both on the part of teachers (if we are talking about a child) and on the part of the subject himself (if we are talking about an adult).

Improving the ability to concentrate is achieved through continuous and diligent training. Concentration of attention in children is most often developed by itself. Even those children who at first find it difficult to get used to long and monotonous activities, eventually get used to it. The educational process is aimed at ensuring that, after completing education, a person is ready for work, not only in terms of fundamental knowledge, but also in terms of self-discipline. If, with age, a person does not acquire such abilities, he needs to resort to training through special exercises.

How to improve concentration

High concentration of attention is achieved not only by hard training, but also by creating comfortable conditions. The fact is that any little thing (extraneous noise, phone call and so on) can take a person out of a concentrated state, after which it will not be so easy to return to the previous mode of operation. Thus, if you want to concentrate on your work, resort to the following practical tips:

Keep a notebook or piece of paper with you on which your current action will be written. Every time you get distracted by something, this tip will help you get back on track.
Choose a quiet place to work so that extraneous noises are inaccessible to you. If you work from home or in a crowded office, there is nothing wrong with wearing earplugs.
Your desk should have only the most necessary items for work. Remove everything that can distract you - souvenirs, photos, and so on.
The key to effective work is a feeling of comfort and well-being. Your workplace should be equipped with comfortable furniture, as well as be in a well-lit and ventilated area with comfortable temperature. Also, do not forget that the body constantly needs to be replenished with food and liquid.
Always make a list of tasks that you need to complete. At the same time, it is important not to be distracted by anything, and most importantly, not to put off what has been started until later.

Concentration - exercises

Sometimes in the course of their professional, creative or everyday activities, people find distraction and restlessness in themselves. In this case, there is a need to develop and train such a property as concentration. The exercises offered by psychologists allow you to develop the necessary qualities:

For the first exercise, you will need a pencil and a piece of paper. Begin to draw a line, trying to concentrate all your attention on it. When you realize that you are distracted, draw a zigzag. You will get a drawing that is somewhat reminiscent of a cardiogram, which will help you assess how distracted you are.
If you have a long bus ride or are waiting in line, make the most of your time. Choose an object for yourself (a poster, a window, a door, and so on), set a certain time on the timer (a couple of minutes will be enough to start) and try to look and think about it exactly until the alarm goes off. Each time you manage to complete this task without being distracted for a second, increase the time period.
It often happens that while reading a book (even a very interesting one), we are distracted by extraneous thoughts and reflections. So always keep a pencil with you. When you notice that you are thinking about something other than the plot, put a note in the margin next to the place where you ended your conscious reading. Also, when you finish a page, mentally repeat its content.

Tests to determine the concentration of attention

Concentration and stability of attention are important characteristics not only for professional activity but also for other areas of human life. In order to assess these characteristics, psychologists have developed special tests that are used in interviews in large firms. You can also go through them yourself to determine your degree of concentration:

The Munsterberg test allows you to determine the level of attentiveness. The subject is given a sheet of paper on which a lot of letters are printed without spaces, among which there are both chaotic combinations and congruent words (23). In two minutes, a person must find them all and underline with a pencil, after which the result is compared with the correct answer.
The Schulier test is a 5 * 5 table, in the cells of which numbers are randomly arranged with values from 1 to 25. The subject must, as much as possible short term point to each one in turn. At the same time, it is forbidden to make any notes. The results are evaluated based on the time spent on the task.
The "10 words" test assumes that a certain sequence of words is read to the test subject. They are not related either semantically or grammatically. Next, the individual will be asked to reproduce these words. Their sequence does not really matter.

Attention training

Attention concentration training is an objective necessity for those who want to work effectively without being distracted by extraneous activities. For this, the following techniques are perfect, which can be used in between the performance of their job duties:

Learn to relax. To do this, set the timer for 5 minutes and take a comfortable position (sitting or lying down). During this time, your body should not make any movement (even involuntary). If this experience was successful for you, then gradually increase the period of such a useful rest.
Sit up straight and stretch your arm out to the side. Turn your head and look at your fingers for a minute. At the same time, you should not have absolutely no extraneous thoughts in your head.
Fill the glass almost to the brim with water. Stretch your hand with the vessel forward and concentrate your attention on it. Your task is not to splash water for a minute.

The above training technique allows not only to improve concentration, but also to balance nervous system.

Charging for the brain

High concentration of attention is the result of the active work of the brain. Just like the body needs morning exercises, the human mind has the same need. Going to work in the morning, or while in transport, do the following set of exercises:

Count from one to 100 and back (over time, the task can be made more difficult by saying, for example, only even numbers, or those that are divisible by three).
Choose at random any letter from the alphabet and remember all the words that begin with it (if you know foreign language, then you can use this when completing the task, and you can also introduce restrictions on parts of speech).
Without hesitation, name 20 names (further complicate the task by choosing only male or female).
Choose any letter of the alphabet for which you will need to name a male and female name, locality, animal, bird and product (this is not just good gymnastics for the mind, but also great idea in order to usefully pass the time with the child).

Please note that all the above exercises must be performed as quickly as possible, without thinking for too long.

Physiological aspects

Concentration is not always associated with mental faculties man and his psychological characteristics. An important role in this matter is played by the physiological component. That is why improving concentration is inextricably linked with the normalization of lifestyle and daily routine:

Make it a rule to get proper sleep. If you fall asleep late and wake up early, then you are unlikely to be able to give 100% in your mental or creative activity. Let the 8-hour rest be your unshakable rule.
Pay attention to your diet. Try to include complex carbohydrates in it, which are slowly processed, constantly nourishing the body as a whole and the brain in particular. Also before starting labor day be sure to drink a cup of coffee or eat some dark chocolate.
Set aside time for activities that you enjoy. It can be walking, shopping, hobbies, fitness, watching movies, listening to music and more. Positive emotions contribute to the production of the hormone dopamine, which has a beneficial effect on attention.
If none of the above methods had a proper effect on the process of concentration, then you should consult a doctor who will recommend you special preparations.

The development of concentration of attention is possible not only through special exercises or techniques, but also through constant self-control. So, wean yourself from biting your nails, banging on the table, actively gesticulating, or dangling your legs while sitting.

An important step on the path to high concentration is finding emotional balance. Try to protect yourself from negativity and stress, and also get plenty of rest. Make it a rule to listen to calm instrumental music. Also surround yourself with objects of those colors that have a beneficial effect on the nervous system and emotional state (for example, green and blue). Also, try not to watch TV shows that carry a negative connotation.

For high-quality mental work, it is necessary to develop both hemispheres of the brain. To do this, it is very useful to periodically change hands when performing any mundane tasks. Yes, taking toothbrush or a spoon in the left hand (and for lefties - in the right), you will cause the activity of those parts of the brain that were not previously involved.

The ability to focus on any action or object is called concentration of attention. Why is this skill so useful? While working on the main task, you may be distracted by extraneous things (for example, social networks, televisions, telephones, animals, doorbell) to which your attention switches.

Target concentration- prevent the owner from switching to "unimportant things" and performing the necessary task.

Also, the skill is useful not only at work. If you do not have the concentration of attention, then you can not catch the essence of the conversation that is being conducted with you and ask the person again (and maybe more than once).

Concentration of attention a very important and useful skill that will be very useful in work, study, Everyday life and simple conversations.

Improving concentration

Concentration is a valuable skill that gives you good advantage in front of a person who does not have it. And, of course, it will be easier for you both at work and in everyday life.

When loading your brain with the tasks below, remember that you also need to rest and do not overdo it.

Concentration in children

Working with the concentration of the child is an important activity so that there are no problems with learning, memorization.

Exercises for the child must be done regularly so that the result is the best. Believe me, the result will not keep you waiting.

Another tip: work with your child. Why? Firstly, the child will follow your example, it is easier for him to repeat than to do what the parents themselves do not want to do. Secondly, such exercises will not interfere with parents, but on the contrary, they will give peace and attention. It's not too much for you, is it?

Have your child sit in a room, preferably with a monotonous wall. Attach a piece of paper to the wall. On a leaf, apply a dot the size of a fingernail. Have your child sit still, look at the dot, and think about it without looking away. If your child finds it difficult to do the dot exercise, start with a toy. Gradually increase the sitting time, starting with three minutes and up to 20. Remember to work with your child.

Place 3 toys in front of your child. Let him look at them. Then swap the toys and add another toy until the child sees. And ask them to tell you what has changed. If the child said everything correctly, then you can add another toy and swap them. Start with 3 toys, then gradually add with each next lesson, but no more than 20 toys.

Prepare a few items. For example, a pen, a pencil, an eraser with a pattern, and a felt-tip pen. Give the child 3 to 5 seconds to memorize and cover with a dark material. Then ask the child to tell what he remembers. If you remember poorly, you can repeat the exercise. With each next lesson, give new items and add one at a time.

Elephant game. Imagine that the middle finger is the trunk, and the other four are paws. The trunk cannot touch the table, and when the elephant walks, it must step on all 4 paws. Let the child try to cope with the task. If this is successful, play elephant racing.

Adult attention span

Disorder of concentration of attention is possible both in children and in adults. Symptoms of the disorder are: inability to concentrate on one thing, as well as focusing on tasks to such an extent that nothing is noticed around; poor self-organization, poor memory, impulsiveness, nervousness, constant mood swings, inability to motivate yourself, low self-esteem.

We have found that by playing games for children, adults can also benefit for themselves. Check out the following exercises:

Exercises to develop concentration

To begin with, I will tell you about the exercises that you can add as a daily workout and perform with pleasure. Such tasks will help save you from absent-mindedness and set you on the right track.

1. Walk in nature

Walking in nature helps not to think about anything that worries and excites you, that is, to forget about all the fuss for a while. Why is it useful? At this time, the restoration of nervous processes occurs.

Just do not try to replace it with a walk around the city. Completely different things! In nature or in the park there are no interferences and irritants, unlike the city.

The brain needs oxygen! Oxygen - nourishes the entire body, it is like fuel for a car. With good fuel, the car runs smoother, faster and lasts longer. It is the same with oxygen, the more fresh clean air comes in, the better our brain works, the higher our productivity.

2. Meditate

Meditation is engaged, just in focusing attention, that is, positive results will not keep you waiting. Soon, after a few sessions, you will feel that it has become much easier to concentrate on a particular task.

Meditation is good for the memory and creativity of a person. In addition to what has been said, it deduces from stressful condition and contributes to an increase in gray matter in the human brain, which means it has a beneficial effect on the emotional state.

3. Do what you love

Concentration can be influenced by better side while doing what you love! Yes, that's right, but why is that? During such activities, you will not strain (because your favorite) and the mental reservoir will be replenished. You can cite games and applications on your phone as an example, or any hobby that is done for you with ease.

While doing what you love, the flow of thoughts inside the head on topics other than this activity stops, which gives time to restore mental and thinking abilities.

4. Don't Memorize Information You Don't Need

Pay attention only to what you really need, try to ignore all the informational noise. The brain is very precise. We remember the brightest, emotional, intense moments. Try to present as brightly as possible everything that you really need.

For better memorization, connect as many feelings as possible. Sign up for our course if you want to develop an excellent memory.

Improving memory and increasing concentration

A lot of people all over the world suffer from attention disorders and poor memory. If you are reading this article, then you are definitely looking for a solution for yourself or loved ones.

Do not think that a bad memory and scattered attention is an irreparable cause. Training will not take much time, but they must be productive and regular, only in this case you can correct the situation.

Games for concentration and memory

Exercise is good! But, you don’t always want to fulfill them, you need self-discipline and desire. However, there is a very simple and exciting way out - educational brain fitness games. These games will not only help solve the issue of motivation, but also perfectly train memory, concentration, attention and many other qualities. And the most interesting thing is that in these games statistics of achievements are kept, you can beat not only your own records, but also compete with other players :)

Anagrams

Game "Flanking task"

The game "Flanking task" is similar to "Cosmos", but it will be a little more difficult. The picture shows a flock of birds, and you will be required to indicate the direction of flight central birds. At first, you may be confused, but then it will be better, because this is already the beginning of the development of attention. Here we go?

Number Reach: Revolution game

Interesting and useful game"Numerical Reach: Revolution" to help you improve and develop memory. The essence of the game is that the monitor will display the numbers in order, one at a time, which you should remember and then play. Such chains will consist of 4, 5 and even 6 digits. Time is limited. How many points can you score in this game?

Game "2 back"

For memory development I advise such an exercise as the game "2 back". A sequence of numbers will be displayed on the screen, which you will need to remember, and then compare the number of the last card with the previous one. It's powerful memory and brain training, this is an exercise that is available after registration, are you ready? Then go ahead!

Music for concentration

Do you know that music can set a person up for various things and tasks? What about her ability to focus? So, the main thing is to choose the right music that will help you pay all attention to your work.

We offer a selection of musical melodies:

Courses for training concentration

In addition to games, we have interesting courses that will perfectly pump your brain and improve memory and concentration:

Development of memory and attention in a child 5-10 years old

The course includes 30 lessons with useful tips and exercises for the development of children. Each lesson contains useful advice, some interesting exercises, a task for the lesson and an additional bonus at the end: an educational mini-game from our partner. Course duration: 30 days. The course is useful not only for children, but also for their parents.

The secrets of brain fitness, we train memory, attention, thinking, counting

If you want to overclock your brain, improve its performance, pump up memory, attention, concentration, develop more creativity, perform exciting exercises, train in game form and solve interesting puzzles, then sign up! 30 days of powerful brain fitness are guaranteed to you :)

Super memory in 30 days

As soon as you sign up for this course, a powerful 30-day training for the development of super-memory and brain pumping will begin for you. There are many exercises in the course that require concentration, which is actively trained and developed as the course progresses.

Within 30 days after subscribing, you will receive interesting exercises and educational games in your mail, which you can apply in your life.

You will learn to memorize everything that may be required in work or personal life: learn to memorize texts, sequences of words, numbers, images, events that happened during the day, week, month, and even road maps.

Speed reading in 30 days

Would you like to read books, articles, newsletters, etc. that are interesting to you very quickly? If your answer is "yes", then our course will help you develop speed reading and synchronize both hemispheres of the brain.

With synchronized, joint work of both hemispheres, the brain starts to work many times faster, which opens up many more possibilities. Attention, concentration, perception speed amplify many times over! Using the speed reading techniques from our course, you will be able to:

Learn to read very fast
Improve focus and concentration speed reading they are extremely important
Read a book a day and finish work faster

We speed up mental counting, NOT mental arithmetic

Secret and popular tricks and life hacks, suitable even for a child. From the course, you will not only learn dozens of tricks for simplified and fast multiplication, addition, multiplication, division, calculation of percentages, but you will also work them out in special tasks and educational games! Mental counting also requires a lot of attention and concentration, which are actively trained in solving interesting problems.

Conclusion

To fill the gaps in the development of concentration and memory, it is enough to use the exercises, games and tips from our article.
You can engage in the development and improvement of memory and attention at any age!
As it turned out, a simple walk in nature gives a big plus.
Working with children together on this topic, you are working on yourself.
Learn, train, work on yourself!

Attention happens:

involuntary

When we focus on something unusual and interesting

Arbitrary

In order to concentrate, we have to make an effort.

Post-arbitrary

If at first a person does not pay attention to something, then interest arises.

How to develop attention

The ability to concentrate on anything depends on how you feel. Therefore, in order for training to be effective, it is necessary:

get enough sleep. With lack of sleep, we are not able to keep our attention even on the simplest things, especially if this happens regularly;
Eat properly. An excess of fatty, sweet foods in the diet, overeating causes apathy and laziness. It is necessary to consume more cereals, and fruits, hard cheeses;

To walk outside. Instead of taking a couple of stops on the minibus, take a walk from work;
Doing mental work, do not forget to ventilate the room. This helps to improve blood circulation, including the brain;
Do sport. This helps to activate the body, eliminates drowsiness;
Don't forget to rest and relax. Without this, attention training will not bring any benefits.

How to train attention

The rhythm of modern life will not allow us to devote much time to training. Even with all the busyness, it is quite possible to train memory and attention with the help of simple exercises.

Here are some exercises for everyday use that will improve your thought processes:

When buying something in a store, try to calculate the amount of purchases mentally, without looking at the check;
While walking, on the way to or from work, memorize the numbers of two or three cars passing by. Try to recall these numbers in memory after 10 minutes;

To concentrate on any activity, eliminate everything around you that can be annoying and distracting. There is no need to create complete silence around. With moderate city noise and soft music, you can work effectively;
If you like to watch TV shows, remember the names of the actors. Before starting a new series, write them down on paper and check if you remember correctly;
Another way to activate brain activity is to try to change hands. For example, for right-handed people, you should try holding a spoon or combing your hair with your left hand;
Try walking around the house in the dark, or simply with your eyes closed. This is not very simple, but it helps to train attention and memory;
When watching TV, turn off the sound, trying to understand what is happening on the screen by lips. After several such trainings, this task will become very easy for you;
When buying fabric softener, deodorant, try to determine by smell what components these products contain;
To train your brain, memory and attention, sometimes change your usual route. Return home from work by a different route, even if it takes longer, but you and your brain are guaranteed new experiences;
Get busy. It is enough to memorize three words every day, you can from different languages. Such an exercise remarkably trains memory and attention;

Memorize lyrics, jokes. Crossword puzzles are excellent intellectual gymnastics;
It is very helpful to read a lot. It is best to choose publications that provide not only information, but also emotions. Develop attention well with technical and popular science literature, travel books;
After concentrating on a task, do not allow yourself to be distracted by anything, even mentally, until you complete the work.

Exercises for the development of attention

You will need some free time to complete the following exercises. Such activities develop concentration and attention, teach you to focus on a chosen object for a long time, without switching to extraneous thoughts.

Exercise 1. You need to focus on the tip of any finger. Try to hold your attention for 2 minutes without being distracted. To complicate the task, when watching an interesting TV show, watch the second hand on the clock move for 5 minutes. To achieve maximum effect, you need to train daily or at least three times a week;

Exercise 2. Close your eyes, concentrate on your own breathing. This method allows you to relax, calms, distracts from extraneous thoughts;
Exercise 3 Performed just before bed. You need to take a sheet with printed text, draw a large dot in the center with a green felt-tip pen or pencil. Focus on her eyes, trying not to be distracted by extraneous thoughts and what is happening around. Exercise should be performed for at least five minutes, after which you immediately go to bed. Such an activity well distracts from unpleasant thoughts, helps to fall asleep. You need to perform daily for 2-3 weeks;
Exercise 4 Promotes the development and training of auditory attention. Set aside eight minutes a day to focus on the sounds around you. Best of all, if these are the sounds of nature;
Exercise 5 You need to take a few jars or bottles different color and forms, arranged in a certain order. Then they are mixed and they try to put them in the same way as they were originally. Also suitable for practice playing cards, children's cubes;
Exercise 6 When you see an unfamiliar picture, hold your attention on it for 4-5 seconds. Then turn away and try to list all the objects you see.

The 10 memorized elements are excellent result. If you can remember 5-9 details, then your attention is at a sufficient level. Less than 5 - you need to continue to develop attention.

Exercise 7 You need to put a few various items and cover them with something. Then remove the cover, count to 10 and cover again. Now you need to describe each of the items in as much detail as possible. Gradually complicate the task by increasing the number of items.

You can achieve the maximum effect by regularly performing such exercises.

In addition, you will see that it is not so easy to focus on simple things. The thing is that it is easier for us to focus on dynamic and changeable objects for a long time, and monotony is very tiring.

Attention training at work

You can diversify your working day with pleasant and useful exercises, which will help you relax, get distracted from work and tune in to fruitful work. You can do it in a regular office, no additional equipment is required for these exercises:

Standing near the door and turning to face the room, inspect it for 10 seconds. When you go to lunch, replay in memory all the objects that you managed to remember. Repeat this every day, remembering all the changes that take place in the office;

Write on a piece of paper or print twenty numbers. Try to find in them a sequence of several numbers that add up to 18. (For example: 52796528644584328879);
Find two pencils of different colors. Taking them one in each hand, try to draw two as accurately as possible. geometric figures: circle and triangle. You need to do this with both hands at once, repeat at least 10 times. The exercise is useful for the development of motor skills of the hands, as well as concentration;
In the middle of the working day, try to reproduce in your memory the people and objects you saw in the morning. Try to remember small parts: the color of the tie, jewelry on a colleague, the location of objects.

Often we have to hear such phrases in childhood: “What an inattentive you are!”, “You always miss everything!”, “You don’t remember anything like old people” and something like that. And due to the small age for many these phrases sound like a sentence. A person remembers forever that he is not able to concentrate on something that such professions as a machinist, pilot, intelligence officer, surgeon or even a programmer do not shine in his life. The subconscious choice because of this in such a teenager may fall on humanitarian sciences, even with good abilities in natural science, technical and mathematical disciplines. This is how one categorical remark by a parent or teacher can affect the fate of a child or a student as a whole. After all, a child does not understand that mindfulness is something that can be developed in oneself, and a situation, often momentary, can be turned in one’s direction. A negative assessment on the part of an adult can only concern a specific moment, but the unquestioned authority of the elder is able to elevate it to an absolute. The little man has nothing to oppose, he still does not have the opportunity to reasonably refute remarks, and sometimes he is not allowed. childhood - sclerosis", you can turn the situation in the right direction. But first you need to understand whether the concept of mindfulness is static as applied to a particular person and can it really be developed?

What is Mindfulness and Can It Be Developed?

Mindfulness is the ability to concentrate thoughts and consciousness on a single object or task. But the task itself can be such that it will not work to concentrate only on one thing. For example, the driver concentrates on driving, but at the same time he is obliged to follow the road, the signs placed on it, the markings, other cars and pedestrians. At the same time, he is obliged to remember and follow the rules of the movement, so as not to act recklessly. The driver has to listen to the sound of the engine and monitor the instruments in order to understand the state in which this moment his car is located. He also has to pay attention to weather, affecting the grip of the wheels with the road and the visibility of objects. So many things need to be taken into account at the same time, and a person learns all this, usually as an adult. Mindfulness needs to be trained, and this can be done not only in childhood, but also as a completely adult person. There are many kinds of "mind gymnastics" that also make us pay attention. And such exercises do wonders even for those who were said in childhood that they “calculate the crow” or “take information from the ceiling.” A good parent will always find ways to teach the child to concentrate on the task at hand in a playful way. Often this is even facilitated computer games, so they should not be banned in the house, but choose from them useful for training attention. Game process will help an adult train mindfulness in the same way as a child. Perhaps the children will need less time for this, as they are more open to perception than an already established person. An adult, most likely, will still have to overcome the psychological barrier if it was once set by parents or school.

Top Ways to Improve Your Mindfulness

To start developing your mindfulness, it is best to take a test first, which will show whether you are really unable to concentrate, or is it just an attitude that you received from childhood. It is quite possible that everything is just fine with you, but your parents “out of good intentions” constantly reminded you that you “missed something, as always,” or that you are as absent-minded as the hero of Marshak’s poem . By the way, absent-mindedness may just indicate that a person is completely absorbed in some difficult mental task on which he is currently concentrated. It is enough to remember such a stamp as socks or shoes of different colors on the feet of a… scientist! It turns out that mindfulness is also a relative concept. A student who looks out the window can count all the birds on the tree there or say exactly how many television antennas are on the roof of the opposite house, how many cats usually walk on it, and what color they are. At the same time, he is absolutely not concentrated on what the teacher explains. However, this is an occasion to check how interesting the teacher is giving the lesson, rather than to attribute inattention to the student. If you are still skeptical about your ability to selectively perceive reality, then you need to work on yourself. And this can be done with the help of special exercises and games. And this is not a drill of oneself, but rather interesting and exciting activities. Today, the top ways to develop mindfulness include:

special computer games; entertaining games like "Find 10 differences"; exercises to memorize the details of the environment or the appearance of people; listening to previously unfamiliar songs with an attempt to remember the words; training to transfer concentration from external stimuli to work and vice versa.

To understand how attentively you perceive information, you can try to answer the questions of the test. You must choose the correct answer from the given ones. 1. The doctor prescribed Vasily to drink four tablets - every half an hour. He gave the first one to the patient right in the office. When will Vasily stop taking these pills?

a) an hour later; b) an hour and a half later; c) two hours later.2. The age of the two brothers is 11 years old in total. The age difference is 10 years. How old are both brothers?

a) 1 year and 10 years; b) six months and 10.5 years; c) 1 year and 11 years.3. How many months in a year have 28 days?

a) 6; b) 12; c) 1.4. A plane flying from country A to country B crashed. Where will the survivors of the plane crash be buried?

a) in the country over which the accident occurred; b) neither in A nor B; c) each in his own homeland.5. What kind of milk do kittens like the most?

a) cow; b) cat; c) milk mixture.

Answers

The correct answers are hidden under the letter "b". If you chose these answers in most cases, then you can be congratulated on your good mindfulness. If you were more likely to answer “c”, then you are getting older to approach the questions meaningfully, but you still need to work on the logic of thinking. If most of the answers were under the letter “a”, then most likely you did not think about the task at all. Detailed analysis1. If Vasily took a pill in the doctor's office, then he will take the next one in half an hour, the third one in an hour, and the last one in an hour and a half. 2. If the older brother was 10 years old, and the younger brother was one year old, then they had a difference of not 10, but 9 years. If the eldest were 11 years old and the youngest a year old, then together they would be 12 years old. So the option remains six months + 10.5 years. 3. Every month has the 28th. 4. If people survived the accident, why bury them? 5. Cats are mammals, so cat milk exists. It is this that suits kittens the most, and they love it more than the milk of other animals.

The same computer solitaire games that secretaries are usually scolded for are good games for attention and logic. Another thing is that they should not be dealt with to the detriment of the main work. And if you need to develop a reaction in addition, then arcade games are perfect, uncomplicated in plot, but not allowing you to be distracted. Examples would be Zuma or Tetris, Bubbles or Arkanoid. When you need to develop attention to detail, then "shooters" and "rpg" will come to the rescue. This will also be facilitated by various simulators for driving a car, an airplane, a locomotive, or even an intergalactic spacecraft. If you already have to spend a lot of time at the monitor, then you can free time train mindfulness with the help of Sudoku, Japanese word puzzles or other logical tasks that are published in newspapers and magazines. Complete collections are also published. interesting tasks, which are not easy to handle even for an adult. At the peak of popularity, there is such entertainment as quests in reality. This is where you need to apply both attention and intelligence to solving problems! And don't say it's boring.

Riddles and tasks for attentiveness

Attention is not only the memorization of visual images, it is also the perception of information by ear. At different peoples Since ancient times, there have been riddles, with the help of which not only wit was tested, but auditory memory, as well as the ability to perceive various details by ear. This is exactly the case when nothing can be overlooked if you want to give the right answer. For example, this riddle:

“The flock flew. Quite small. How many birds were in it, and what are they ?!

Of course, we can say that it has no solution, but if the person who makes it up slightly softens the sound “m” in the word “absolutely”, and even beats it intonation, then it will turn out like this: A flock flew - seven owls - small. She had birds, and what are they? Answer: seven owls. Or a trick like this:

“There is a casket under the water, there are 33 pearls in it. The sticky fish liked them, and she stole all but 12. How many pearls are left in the casket?

An inattentive person will indulge in arithmetic and begin to subtract 12 from 33. But it was precisely 12 pearls that remained in the casket, since the clinging fish failed to capture them.

How to improve attention with special pictures

And yet a person receives 90% of information precisely due to vision. That is why so much attention is paid to pictures that allow you to train the ability to concentrate.

In addition to paired pictures with a certain number of differences, there are other test options:

tasks to find in the picture as many homogeneous objects as possible, for example, vases, snowflakes, butterflies or dogs; pictures that allow you to see a 3D image from a certain angle; randomly written numbers enclosed in various geometric shapes that need to be found all in order; complex drawn on paper, labyrinths from which you need to find a way out; a drawing of the room where the crime occurred, on which you need to find as many clues as possible, the number of which is known in advance. The picture is often available to us for a long time, but there are tests in which the picture is given only for a certain amount of seconds or minutes, and during this time you need to remember the location and number of objects, as well as name them.

How to be more attentive to detail

This can be achieved through training. Many are surprised by the scenes from detective films where the detective asks the witnesses if they remember the number of the car that left the scene of the crime. How can it be remembered? Not the color of the car, not its brand, not the type of body (sedan, station wagon, convertible, etc.) or even the size, namely the number? After all, this is the last thing a person pays attention to in life. So, try to become a trustworthy witness: learn to pay attention to the numbers of cars that stand near your house or the building in which you work. Remember the brand of each car, pay attention to who drives it:

a woman or a man; an aged person or a young person; what clothes this subject prefers, etc. This detective game will captivate you and teach you to notice the little things that you previously passed by indifferently. You can also see what wheel caps these cars have, whether there is a fragrance or a toy hanging behind the glass, whether there is a child seat in the car. Then you won’t recognize yourself when you start to snatch these cars with your eyes even in the traffic while driving. If you use public transport when traveling to work, you can remember what color the tram or bus was that you rode today. Do you ride the subway? There, the seats in the carriages are arranged in such a way that it is convenient to unobtrusively examine the passengers, of course, if there are not too many people. It can be noted what the women are wearing - trousers, skirts or dresses. In the off-season, you can see who is wearing boots, who is wearing ankle boots, and who continues to wear shoes or sneakers despite the weather. If you are not embarrassed to look in the face, then pay attention to which of the passengers wears glasses, in which frame - metal or plastic. On the other hand, no matter how enthusiastically you look at other people, you must remain vigilant, not only not to miss your station, but also not to lose your ticket or become a victim of a pickpocket. It seems like this simple task will teach you to be attentive to details even better than classes with books.

Many resources encourage adults to meditate, but do not explain how to do it. Just sit in the lotus position, close your eyes and not think about anything? But how then from this will increase attentiveness? In fact, meditation helps not to fix attention on one or more objects, but to concentrate. This process teaches you not to be distracted by trifles. The purpose of meditative studies is to understand oneself, to hear the call of one's own soul and through it to comprehend the laws of the Universe. It sounds loud and pretentious, but these classes help not to scatter over trifles, not to be absent-minded, to quickly tune in to work and to achieve a specific goal. And how exactly you need to meditate, you should look at the websites of Eastern schools. If you try to find complete information about meditation on the website of the yoga section, then this may turn out to be a futile attempt, since they will never reveal all the secrets there, but they will kindly offer to come to the classes in person, moreover, for money. Not best situation and with training. This coach can hammer the truth into you that you are a successful person, etc., because for this he receives money from you. Personal effectiveness classes also include a course to increase mindfulness or concentration. After the training, you will be on a positive wave, but it is not a fact that your mindfulness will improve without fixing. Therefore, you need to work on yourself by conducting regular classes, and not shell out money for the fact that they promised to teach you to be attentive in one day. Like it or not, a person develops a habit of something in 40 days. You will have to devote about the same amount to self-study in order to achieve a result and consolidate it. If you are purposefully engaged in the development of new habits, then do not give up this activity very quickly. The first results may not be felt from the first attempts. And the consolidation of a different way of thinking may not come in a month. Tune in immediately for a month and a half, and then you will succeed.

Exercises to improve concentration

Scientists drew attention to one phenomenon: the best success in mathematics, writing and reading was seen in children who, in parallel with school classes, learn to play musical instruments. What's the catch here? After all, the mind of a child is even more loaded if, in addition to the usual disciplines for elementary school, he also teaches music. When playing an instrument, a person usually uses two hands. On stringed plucked or bowed instruments, the left hand clamps the frets on the fingerboard, while the right hand actually vibrates the strings - with fingers, a plectrum or a bow. But at the same time, the hands work harmoniously. The hemispheres of the brain also work smoothly. If your plans do not include the development of any musical instrument(and not only strings are suitable, but wind, percussion, etc.), then you can try to draw different figures with both hands at the same time. left hand(if you are right-handed) you can train separately ahead of time if you can’t portray anything with it at all. Now start drawing circles with one hand, and angular shapes with the other: triangles, squares, rhombuses. Do it at the same time. Along the way, when you go the usual route, you can also train concentration. You met a neighbor, remember his name, pay attention to his clothes, mark some remarkable object in it, for example, a colorful tie or a new handbag. Now mentally make up a pair of words: "Ivan Valeryevich - a tie, like Lenin's" or "Praskovya Petrovna - a crocodile skin handbag." Such funny associations will help you remember both the name of the person and his image. If you have a good auditory memory, then read out loud the phone numbers of your friends from your notebook. Do this with your eyes closed. You will see that it is easy for you to remember the information that you previously scooped exclusively from a notebook. With a good visual memory, you can come up with interesting images for numbers or choose your own color for each of them. Now try to remember the numbers written in the notebook. So you train both memory and attentiveness.

Video for mindfulness

There are many variations of video sequences that contain mindfulness tests available today. It is especially interesting to test yourself when viewing moving objects. A popular video suggests counting the number of passes a team makes. At the same time, a man appears among the players, performing a dance in a bear costume. While the tested individual counts the passes, he does not see this "bear" among the players at all. This is followed by a warning that you need to be careful on the roads and not miss any trifles. Very instructive! As you can see from the examples and tests, you can and should work on your mindfulness. There is no need to be shy in front of the imaginary barriers that were once set up by those people whom we considered authoritative for ourselves. It is not too late to develop in adulthood, including learning to be attentive.

Let's consider exercises for developing attention from the point of view of distribution and switching of attention.

How is attention distribution different from switching?

The question of how to develop attention, from the point of view of psychology, breaks down into at least 2 completely different and even independent questions:

How to keep several important objects or processes in mind at once? The distribution of attention is a property necessary, for example, for dispatchers who monitor the location of several aircraft at once on the display, however, it is no less important when driving a car.
How to "throw" one task out of your field of vision as quickly as possible and immediately move on to another, not allowing your mind to get hung up on the previous one? Switching attention, allowing you to alternately change the figure and background in your mind, is required for someone who must quickly change one field of activity to another, which is done, for example, by multi-loom weavers or specialists working with a stream of clients.

Those who know the answers to these questions and put them into practice are able to not only minimize their work efforts and, as a result, not be so tired, but also succeed in their careers.

It is well known that there are two ways to ensure the success of the organization:

organize work processes in such a way as to provide employees with maximum comfort;
select candidates with the required professionally important qualities.

So if there is an intention to pass professional selection for a job that requires high level distribution and switching of attention, it is worthwhile to engage in the purposeful development of these qualities.

Development of attention in adults – distribution exercises

Indian games. In Indian tribes, for the development of observation, two competing young hunters first carefully examined the picture that opened before them, and then in turn described it to the judge.

A similar exercise can be recommended to organizations conducting developmental trainings for their employees. Have two teams given the task of dedicating a few minutes of focused contemplation of the landscape or a specially equipped background for this. The victory will go to the team that will restore the picture as close to reality as possible.

Mediation exercises. Meditation contributes well to the development of the ability to concentrate. Periodic performance of meditation exercises will teach you to gradually transfer your inner concentration to the outside world.

The Brain Research Bulletin published the results of a study conducted at the Massachusetts Institute of Technology. Under the guidance of meditation coach Christopher Moore, participants in the experimental group underwent two months of training in mediative self-regulation of breathing. When Moore and his team measured the brain activity of each participant using magnetoencephalography, they recorded a significant increase in brain activity in areas associated with selective attention.

10-20 minutes of meditation can improve your attention after the fourth day of classes.

The whole range of flavors. When you eat, focus on the spectrum of taste sensations you experience. As a rule, we rarely really enjoy the taste, more often at the moment of eating food we are not particularly focused on it. Learn from the French how attentively they eat and sort out all the flavors. The distribution of attention will be required so that none of these shades escape your attention:

tastes,
fragrances,
food Texture,
the effect obtained from a combination of two or three components.

Eye-hand exercise. Sit comfortably and extend your right arm to the side. Keep your fingers in the field of your attention right hand and at the same time make sure that the hand does not deviate from the horizontal position. This exercise requires you to divide your attention between the control of two objects - the fingers and the position of the hand. Start at 1 minute. Then bring the time of this exercise to 5 minutes.

Exercise "warm-straight". Pour into a glass warm water. You should feel that the glass has warmed up. Stretch your hand with a glass forward. Keep divided attention between the warmth of the glass and the straight arm. Just like in the previous exercise, start with one minute and gradually work your way up to 5.

Finger extension. Sitting at the table, place both hands on it, clenched into fists. Now slowly, as if any careless movement could lead to backfire, unclench thumb. Then, keeping it in sight, unclench the next finger. Just as slowly. Then, keeping two fingers in the field of attention, also slowly unclench the next one. And so - all the fingers on both hands. The exercise is aimed at gradually increasing the load on divided attention - from 1 object (1 finger) to 10. At the moment when you realize that you have “let go” of finger tracking, stop the exercise and start doing it again.

With Wikium you can organize the process of training your attention according to an individual program

Developing Attention: 3 Tips To Succeed By Practicing Attention Switching

1. Training the speed of switching attention from one process or object to another; the goal is to shorten the time it would normally take to do something else and focus entirely on it.

Place a ticking clock next to you. Start reading something not very binding. Switch your attention to the ticking of the clock, then to reading the text. Very soon you will be stuck in one thing. Try to make progress by lengthening the number of switches and the time to complete this task without failure.

Lie on your back and start listening to your bodily sensations. Start with the head, then switch your attention to the arms, then to the stomach, back, etc. "Walk" through your body, including sensations in different places. Gradually increase the switching speed.

2. Development of the ability to highlight the most important and secondary objects of perception, and then, if necessary, swap them so that what is now important is what was previously secondary; the task is to learn how to quickly find the necessary “markers” of the situation.

3. Self-construction or development of a ready-made “route of perception”- the use of special reference signals that are needed when work processes follow in a specific order; the goal is to help the mind follow its habitual path. In some cases, even different mnemonic schemes are used. Here is how, for example, drivers were recently taught to manage their attention:

« Comrade! This is not pro forma!

Remember as you go:

Clutch. Broadcast. Brake.

Turn sign. Gas. Pedal.»

Draw your own route maps, following which you will switch attention in the order specified by the map. You can rhyme a sequence of objects to make it easier to remember. As the heroine of the old film “The Sound of Music” did it, she made a map of notes: “Do - this sound is dear to us, re - resolutely forward ...”

1. Give yourself extra motivation

Before embarking on work that requires dividing or shifting attention, tell yourself that at the moment you are not as interested in anything as in this matter. Think about what you will get after you reach your goal. Think about how you will reward yourself for the result you have achieved.

2. Drink plenty of water

Three years ago, the journal Nutrition published the results of a study that experimentally proved that the lack of water in the body leads to deficits and minor attention disorders. In order to provide the body with the right amount of water, scientists recommend that women drink 9 cups daily, and men - 12.5.

3. Manage non-essential tasks

On average, an office worker checks his mail and FB pages up to 30 times a day. To focus on the task, close all unnecessary tabs and determine the mail schedule that works for you:

how many times will you open it?
how much time will be spent on it?

4. Make a List of the Ways You Hinder Yourself

Psychologists at the University of the American State of Carolina, while timing the productive periods of work for office employees, unexpectedly found out that 44% of breaks or unreasonable distractions were provoked by the employees themselves. In the sense that no one interfered with them, did not tear them away from work, did not make noise nearby. The worker himself is the cause of almost half of his unreasonable distractions from work. Unsteady attention - that's the reason.

Researchers point to countless reasons why people get distracted. But no one can name these reasons for you. Therefore, advice - take the time and write down all your personal internal provocations of impaired attention. Among them may be:

thirst and hunger;
desire to smoke;
lack of sleep;
fatigue;
your personal stresses.

Now you need to figure out exactly when these causes appear in your life and think about preventive measures accordingly.

5. Sometimes, as strange as it sounds, you still need to be able to ignore

It happens that a bright picture itself catches your eye. This is especially dangerous when you are driving. A conscious and effective distribution of attention suggests that objects fall into the field of activity of your consciousness because they are connected with your goal, and not at all because they cause unexpected and strong emotions such as:

astonishment;
curiosity;
involuntary interest;
confusion.

For the inability to "not pay attention" people, in particular, pay by wasting time on attractive advertising.

But in European countries the ingrained practice, when men and women are together in the bath and no one interferes with anyone, is based on the ability to “not pay attention”.

6. Embrace the culture of breaks

Breaks have a kind of refreshing effect. Gradually, the eye seems to “blur”, and the details begin to slip out of your field of vision. Returning to the task, you can look at everything with a renewed look. Psychologist Alejandro Lleras at the University of Illinois conducted a very simple experiment and published the results in the journal Cognition. He asked 84 participants to solve 50-minute computer problems that require concentration and distribution of attention. Half of the participants took two short breaks and performed much better on the task. Lleras writes that just as your body stops feeling stimuli (such as clothes or shoes) for a certain time, your mind can get used to the object of concentration. “Unreasonably long attention to one task actually reduces productivity,” says Lleras. In other words, taking a short break in the middle of a task that stretches out over time is like turning on the Refresh button for the brain.

7. And finally, the most important condition: under no circumstances allow yourself to be only half attentive

Give up the habit of watching half-hearted television programs or listening half-heartedly to the stories of your children. Such a practice is fundamentally vicious, because it sends a signal to your mind: “Oh, it turns out that sometimes you can be inattentive!”

Everything you undertake should be the object of your maximum concentration. It is better to postpone the case if you understand that for some reason (fatigue, malaise, lack of interest in the subject) you will not be able to give it the necessary attention.

Train your attention!