Quick Brain Workout for Sharper Focus
A lack of focus that no one can afford in our world. It’s easy to get distracted from what you had originally meant to do as a result of the pings of notifications, social media distractions, work and family commitments, etc. But if you could, if you could -- if you could do this thing, focus more, concentrate more -- with a 2-minute workout for your brain?
The great news is that you can! It's a simple one, but can have a powerful impact on your brain over time, training your mind to focus better — paving the way for greater productivity, less stress and greater mental clarity.
The Exercise: “Pay Attention to the Breath”
This exercise is informed by mindfulness meditation, which research has indicated improves attention and reduces mind-wandering. Here's how to do it:
Sit up straight, either on a chair or on a cushion on the floor in a quiet place where you is comfortable.
Take a slow breath in through your nose and out through your mouth, and let's close our eyes.
Relax your body as deeply as you can and put your focus on your breathing, feeling the air as it moves out and in through your nost
When your mind begins to wander (and it almost definitely will!), kindly shift your attention back to your breath without judgment.
For the next 2 minutes, just breathe slowly and deeply.
What Is Happening in Your Brain
By concentrating on your breath, you are activating the prefrontal cortex, the region of the brain associated with attention, decision-making and impulse control. By exercising this part of the brain, you are enhancing your ability to concentrate and stay focused.
The second part of the task lowers activity in the default mode network, the brain’s mind-wandering and distractions center. By dampening this network, you’re lessening mental noise and enhancing mental clarity.
Tips for Making it a Habit
To maximize this exercise, consider turning it into a regular practice. Here’s some advice on how to begin:
Practice little: Take only 2 min at first within per day and, as you get used to the exercise, increase the time.
Make it ritual: Find a time you can do this every day, like right after you wake up or before going to
Find a quiet space: Locate a quiet and comfortable place you can sit and concentrate on your breath without distractions.
Be kind to yourself: Allow that your mind will wander just return your focus to your breath without judgment.
Conclusion
In a world full of distractions, improving concentration and staying focused can be a really hard job. But this simple 2-minute brain exercise can help train your brain to be more focused and more efficient. We train our mind in this exercise, day by day, slowly reducing the noise, increasing clarity, helping us get things done in a better way.