Attention is an important skill. It’s the ability that helps us learn new ideas, problem-solve through challenges, and complete important tasks. So often in today’s busy world, it can feel difficult to truly give our full attention where we want it to go. There are lots of reasons why we struggle with attention, but one thing is clear: We can improve our attention skills with practice.
The term “flow” is a state of attention we can find when we’re fully immersed in an activity. We might get into a flow with writing a story, reading a book, creating an art piece, or solving a puzzle. During this state, the focus just flows. It’s an incredibly powerful tool. We can use flow to complete challenging tasks we hadn’t thought were possible like writing an entire novel or painting a mural.
In this step-by-step process, we’re specifically building focus through fun and engaging activities. That’s because the more we can get into a flow state, the stronger our focus can become. The idea is that we can train our brains to focus for longer periods of time. Once our attention skills are strengthened, we can learn to transfer this focus to other activities that we want (or just need) to do, such as completing projects, reading important information, or doing chores.
A few notes to consider before delving in:
- Remember that building attention skills takes time, effort, and practice. Start where you start and grow from there. Embrace a growth mindset and know that you can build your skills over time!
- Stress and emotions play an important role in being able to focus at optimal levels. If you find that you feel stressed or overwhelmed, use relaxation strategies to calm your body and mind.
- Be kind to yourself. Just like learning new math or reading skills, strengthening our focus skills can feel challenging. You can encourage yourself to build your focus skills while also being kind and caring to yourself at the very same time.
- For educators and parents, if you need extra help in supporting kids and young adults as they build their focus skills, get started with attention skills lessons and activities.
Use the 9 steps below to find and build your focus with a positive activity of your choice.
1. Choose your focus
Start with a fun, engaging, and meaningful activity you want to focus on. Choose an activity you want to learn or a skill you want to improve. It’s most helpful if it’s something important to you. Keep in mind that this is an activity you will be getting fully immersed in for a period of time over several different days.
Some ideas to choose from:
- Reading a book
- Playing guitar
- Writing in a journal
- Painting a picture
- Drawing
- Writing a story or book
- Coloring
- Completing a puzzle
- Studying a new language
- Practicing a sport like soccer or basketball
When you choose your focus, it’s critical to remember that you are choosing ONE thing. That means dedicating your focus to that task and that task alone.
2. Remember your motivation
Remembering why you are focusing on the task or activity is important. This reinforces the purpose of the activity for you. It can help to write this out. Write a short journal entry reminding yourself why you chose that activity to focus on. What skills do you want to build? What do you hope to learn?
3. Make it a challenge
The key here is choosing an activity level that is just challenging enough. You don’t want the focus activity to be something so easy you can zip right through it, but you also don’t want it to be so difficult that you’d want to give up.
For example, if you are building your reading focus time, you would want to choose a book that is the right level for you. If the book was too easy, you would find it boring and complete it very quickly. If the book was too challenging, you’d likely struggle to read and just want to quit. Instead, you should focus on finding an interesting book on a topic you love that also meets your reading level.
In other words, you have to find your “just right” challenge.
4. Schedule focus time
Give yourself a solid chunk of time to focus on the task you’ve chosen. The amount of time is going to vary depending on your activity and personal ability to focus. For example, you might choose that you want to focus on practicing your guitar skills for 30 minutes each night. You can set a schedule for this by choosing that you’ll practice for 30 minutes after dinner each night.
Again, everyone’s focus time and abilities are different. Some people might start by writing in a journal for 5 minutes, while someone else writes for 35 minutes. It’s extremely important not to compare yourself to anyone else but you! We all start where we start.
5. Plan ahead to reduce distractions
Set up your environment to be as distraction-free as possible. Consider what distractions might impact your ability to focus. It’s important to be honest with yourself! One of the most obvious distractions to complete focus are digital devices. Learn to turn notifications off or better yet place your phone in an entirely different room. This might seem extreme or challenging at first but it’s a critical part in restoring your flow.
6. Create a focus contract with yourself
Writing out a contract with yourself gives you an extra level of support. It serves as an agreement you make with yourself. This ultimately holds you accountable.
On your contract, list:
- What time will you be focusing on your activity?
- What will you be doing during your focus time? Be specific!
- Which activities will you avoid?
- If you find that you want to give up, what strategies will you use?
7. Focus on the process, not the outcome
When you begin your focus session, use the time to learn and grow. Focus on the process, not the actual outcome. It doesn’t matter if your painting isn’t coming out exactly how you expected. It’s okay if you haven’t made as many shots as you did last time. Remember that you’re doing the most important part – focusing. Most importantly, have fun!
8. Don’t give up, give wait time
If you find yourself struggling to stay engaged in the task, know that it’s okay. The truth is that distractions are going to happen sometimes. Sometimes the distractions are outside forces like a loud truck going by. Other times the distractions are thoughts we have, like wondering what we want to have for dinner. Distractions happen. We can’t control everything!
One thing we can control, though, is not giving up. Instead of giving up, give yourself wait time. Sit and breathe. Think. Let the feeling pass. Then, get back and try focusing again.
You can also use attention strategies like positive self-talk, calming strategies, and moving your body to help you stay on track.
Of course, sometimes you will need a break. The goal is to take one when you truly need one, not just at your first impulse to give up.
This process isn’t always easy, but it’s a step in training your brain to focus.
9. Reflect
Keep a journal of your focus experiences.
- What is working for you?
- What strategies do you find work well?
- What isn’t working well for you?
- What could you improve?
Remember that self-awareness and honesty are important keys here. That’s because this reflection is only here to help you learn and grow.
Building Attention and Focus Skills
Empower kids and teens to strengthen their inner focus abilities with Attention Lessons and Activities. This unit dives deep into understanding attention skills. Kids learn how to develop healthy focus habits and break free from distractions. They’ll also learn how to find inspiration in what they’re learning, fine-tuning your level of focus depending on the task at hand, and check in with themselves along the way.
Ultimately, the goal is to help kids and teens build attention autonomy. With the right skills, strategies, and tools, we can focus on what we need to at the moment. Get started on your attention strategies journey here!
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