Attention is a property of the psyche that contributes to the development of memory and thinking. Attention training allows you to increase its concentration, but this cannot be done without the use of special exercises and techniques. Without the development of this process, it is impossible to think, remember and reproduce information.
Attention has properties such as stability, uniform distribution, concentration, switching and distractivity.
Why is attention training necessary? First of all, in order to improve the quality and effectiveness of your work. It is necessary to increase its concentration, i.e. the intensity of focus on a particular occupation, thereby improving the quality of its implementation.
As practice shows, this is very simple: you just need to set aside about 10 minutes a day for exercise. Then you need to choose an object for concentration. In its role can be a visual object (real or imagined), and sound. You can also choose any point on the body or the process of breathing as such an object.
In order for the attention management and its training to be successful, it is necessary to adhere to certain conditions:
- Systematic repetition of your chosen exercises. It is advisable to focus on one object for 10-12 minutes for several months. This is best done at one time of the day.
- When attention training is carried out, the brain should not be busy with anything other than this object. Of course, this will not work out right away, but gradually. But you need to achieve this in any case.
- It is important that your body position is comfortable and relaxed. To do this, you need to make the spine straighten, and the posture becomes stable. The muscles should be relaxed and the head set straight and straight. If you have chosen a visual object as an object for concentration, it should be at a distance of 30 cm and at the level of your eyes.
Psychologists have developed certain exercises to develop attention, which have long been shown to be effective and efficient. Here are the main ones:
- Focus on any point on the body: finger, eyebrows or eyelashes. Try to keep it as long as possible at this facility. At first it will be very difficult, but then the time during which you can concentrate on one subject will increase.
- Try to focus on any sensation: heartbeat, tingling in legs, warmth. Also keep your attention as long as possible.
- Listen for some monotonous but continuous sound. It could be the sound of rain, the ticking of a clock, or the movement of a train.
- You also need to train a quick switch of attention from one subject to another. First, try to focus on some inner sensation, and then try to switch to a real visible object. First, switch sharply, then smoothly, and vice versa.
There are some exercises in which attention training is passive:
- Focus on your walking, running, or any other repetitive action. Try to catch the rhythm of these movements, to catch the sensations.
- Concentrate on the emotions you are experiencing. Feel their changes, overflows, surges and fading. Divide your feelings into emotionally significant parts.
- Try to follow the speech: catch intonations, pronounced sounds, lowering the timbre of the voice. Try to catch how your speech changes in the process of changing situations.
A passive form of training is available to everyone under any conditions. Remember that you can choose and invent exercises yourself, based on what is closer and more convenient to you at this time.