SMARTWAY CLASSES

       CONCENTRATION

Concentration is an important skill for using your time efficiently on academic and other thought-based tasks. Concentration is thinking. It is active involvement in the task at hand whether that is reading a textbook, listening to a lecture.

Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus.

—Alexander Graham Bell

Concentration is often associated with effective learning, and something that we only notice when it is lacking. For example, we might not notice how good our concentration skills are when focusing on our favourite television program, however, our lack of concentration seems more obvious when we can’t read more than a few lines of a text book before our mind starts to wander.

We all have the ability to concentrate some of the time. The challenge is to recognise it as a skill or set of habits that we can develop.

Our ability to concentrate depends on:

Our interest in the subject or activity

Our motivation eg. to finish a task

Our level of relaxation or enjoyment

                                      

        Self – Assessment Exercise

                   Check the statements that apply to you

1.I am easily distracted when I study.

2.My mind wonders when I read.

3.I can’t seem to find the time to study.

4.I tend to procrastinate and put off studying to do something else.

5.My mind goes blank on a test.

6.If I do not like the instructor, I lose interest and do not pay attention.

7.If the subject does not relate to my career goals, I lose interest.

8.If an assignment is too difficult, I usually do not stick with it.

9.I do not have a career goal, or a reason to study.

10.   It’s hard for me to take notes and listen at the same time.

11.    

   Possible causes for poor concentration:

        Check the statements that apply to you

Internal Factors:

1.Physical distractions – Irregular eating, sleeping, and exercise patterns,

2.depression, anxiety, chronic pain or other related health

3.and mental health issues.

4.Emotion preoccupation or distraction – Personal issues or crisis

5ie. relationship break-up, job loss

6.Excessive worry – Preoccupation and fear about future, failure, etc.

7.Negative self-talk – Critical, comparative or perfectionist thinking

8.Lack of career direction

9.Lack of clarity or confusion regarding course work or expectation

External Factors:

1.People talking

2.Noise distractions – TV, people talking, music, telephone

3.Light too dim/bright

4.Temperature too high/low

5.Time pressures

6.Social distractions – invitations, family needs, time with friends

7.Discouraging words from others

8.Lack of adequate materials or resources to complete the task

9.Physical danger or threat

Spontaneously answer the following question:

I am most focused and alert when I ……………………………………………..   

           Strategies for Improving Concentration

Remember : Concentration strategies will require practice before they become habitual.Considerable change will likely occur within 4-6 weeks of practice.

·      Environment - Find a comfortable and ventilated study environment

-     Find a place that you use exclusively for study so that

the environment becomes associated with concentration

-     Make sure you have everything you need to study

·      Be Comfortable - Make sure you have adequate light

-     Sit up straight to aid concentration

-     Avoid studying in bed, so it is associated with sleep

·      Reduce Distractions - Take the phone off the hook, turn off the TV, etc.

-     Clear away clutter and distractions

-     Try not to get annoyed with distractions, that will make

them more influential

·      “Park” Your Worries - Create a “concern” notebook and every time your mind wanders to a worry, record your thoughts

-     Notice themes and take action to address your concerns

·      Schedule “Worry” Time - Set aside a specific time each day to think about concerns

·      Schedule Your Time - Estimate the number of hours you will need to study for each course each week; identify other fixed obligations

-     Create a schedule with adequate study time

·      Goal Setting Goals should be:

-     Meaningful & Desired - Realistic & Achievable

-     Specific & Defined - Stated in the Positive

-     Internalized - In Writing

-     Measurable – Prioritized

·      Think Small - Break study goals into small achievable tasks

·      Honour Your Body - Eat healthy, get enough sleep and exercise frequently

-     Attend to any medical or health concerns

-     Allow for love, laughter, leisure and personal interest time

·      Take Breaks - Take short breaks; concentration time is approx 30-90min

-     Take a walk, oxygenate your brain which helps alertness

·      Change is Good - Every couple hours change the subject you’re working on

-     You pay more attention when your mind is challenged with

new information

·      Reward Yourself - Give yourself a reward when you have completed a task

-     Keep the task small and reward meaningful

-     For major assignments choose special incentive rewards

·      Active Study Methods - Ask yourself questions, dialogue with your material, quiz yourself, summarize, take sides of an argument, critique

·      Chart Energy Levels - Note when you study best and schedule your more demanding or less interesting material for these times

        Concentration Techniques:

If you find your mind wandering try some techniques to get your mind on the right track and paying attention to your study material.

                                                                                                                   

                 “BE HERE NOW” TECHNIQUE:

·      When you notice your thoughts wandering, say to yourself, “BE HERE NOW”

·      Focus on your study or lecture and maintain your attention as long as possible.

When your mind wanders again, repeat, “BE HERE NOW”.

·      Each time your mind wanders, gently bring it back by repeating “BE HERE NOW”

·      Do not try to keep specific thoughts out of your mind.

-     the more you try not to think about something, the more you end up thinking about it

-     Simply recognize the thought, allow it to be and erase it from you mind by saying, “BE HERE NOW”

·      It is normal to have to do this several hundred times per week

-     With practice, you will notice that your attention becomes more focused and your wandering thoughts become less frequent

·      You may also use this technique to regain your concentration when you become distracted by an external distraction (ie. background noise)

-     Just say, “LET THEM BE OUT THERE”, and redirect your focus to your study or lecture

              PRACTICE RELAXATION AND MEDITATION:

CONTROLLED BREATHING

·      Put one hand on your upper chest and one on your stomach, the hand on your stomach moves out as you breathe in

·      Try breathing in for a count of 4 and out to a count of 4 for 4 min.

·      This technique optimizes oxygen intake, helping the brain to be alert

PROGRESSIVE MUSCLE RELAXATION

·      Tense and relax each major muscle group (ie. feet, calves, thighs)

·      Tense each muscle group for 5 seconds, relax for 10-15 seconds

MEDITATION

·      Imagery meditation involves actively visualizing scenes that are

tranquil, safe and relaxing to you

·      Choose scenes that are imagined/remembered and incorporate as

many of your senses as possible (smell, taste, tactile, visual)