- Quality of Life & Wellness
How to Relax and Focus in 60 Seconds
I used to have a problem focusing on the task at hand and would get easily distracted by an argument I had with someone or wondering about random things like how monkeys eat bananas.
The following technique can be used whenever you find yourself being distracted. It takes only about a minute and you can get straight back to working calmly and efficiently. The best part is, you can do it at your desk without looking like a crazy person!
Step 1: Clear Your Mind
First things first, clear your mind. Take long deep breaths and try to think of nothing but your breathing.
Take four deep breaths counting (in your head) as you exhale. Keep doing this until the only thing you think about is counting to 4 and breathing. If you think of anything else at any time during the 4 breaths, repeat.
When you first start out, it may take a while to clear your mind quickly but it should get easier with practice. Also, if you're having trouble focusing on nothing, you can focus on something mundane like a stapler. The point is to focus on nothing that is emotionally charged.
Step 2: Focus on the Task at Hand
Now that you've cleared your mind, think of the task you need to be doing. Keep taking deep breaths, but now, instead of counting to 4, think "Im going to ________". Keep doing this until you feel calm and ready to take on your task.
Try to think positively. If you are excited by the task, you can also think about how excited you are to do the task. If not, you should still try to think positively by thinking about your ability to do the task or what you can do after. Staying focused with a positive attitude is much easier to do than staying focused with a negative attitude.
Step 3: Engage the Task
After one last exhale, turn your full attention to the task you were just thinking about. Engage it head on before you get distracted by anything.
The whole point of this exercise is to focus on one task. If you do anything, else, including "quickly checking your e-mail" your going to risk getting distracted.
Some Final Toughts
If you get distracted or irritated again, just repeat the process.
Hope this works for you as well as it works for me.