Focusing techniques

I have been struggling with focusing effectively, at work and at home, I know that part of the reason is stress from work and the changes in life. Does anybody have any books, links, or useful techniques, so that I can work towards being more focused in life.

I know what your going through, for me I take a break go get a cigg and just try to think about nothing while Im smoking, I know most people dont smoke anymore but the relaxation from doing that I find that I am refreshed and more focused afterwards. It usually works to relax me. but the key is to find something that really relaxes you that you can do in a few minutes to just decompress.

That's why I'm here throughout the day. It's my smoke break. But yeah, I'm burning out too.

A few that I use.

Prioritize.

Get off the fence and make the decision.

When I've made a decision, don't look back.

Set time limits.

Eliminate wasters.

Play.

Meditation. Shut the world out for a few.

Sleep well.

Exercise every day.

Take chances.

Remember that if you knew the date you would die on... you probably would take that day off work. Keep the stress in perspective. It's just a way to earn a living well enough to enjoy the rest of your life.

foxtrapper wrote: When I've made a decision, don't look back.

This is so important! You can spin your wheels over something for days going back and forth or you can make a decision and move with it. When you realize it's not perfect, remind yourself that nothing is perfect.

In reply to dculberson:

Never regret. Life goes on.

20 mg of methylphenidate twice daily. (That's Ritalin btw.)

I struggle with this on a daily basis. Lots of stress from home especially with the new job move. I'm also trying to learn a completely different company and function. I moved from direct manufacturing ops to Customer Service Strategy. What a crazy year.

I have used a couple techniques that are just not helping anymore. I use to come in and look at the local news and check the forums for 5 minutes. Another method that I used was to sit in my office for 5 minutes close my eyes and free my mind. Thanks all for the great advice, (except smoking & retilin I don't care for that) try the new methods and see where that takes me.

N Sperlo wrote: Meditation. Shut the world out for a few.

I've researched meditation & focus techniques, and attempted them at home, but either I'm not getting it, or I'm just not capable of doing it.

It seems I'm unable to turn off the "voices in my head" (not bad voices, just not sure what else to call it?) for more than 15-20 seconds max. Unfortunately there are times(playing music, specifically) where I really need to turn them off.

I've considered trying to go somewhere for training/assistance but I'm not exactly sure what I'm looking for?

petegossett wrote:

N Sperlo wrote: Meditation. Shut the world out for a few.

I've researched meditation & focus techniques, and attempted them at home, but either I'm not getting it, or I'm just not capable of doing it. It seems I'm unable to turn off the "voices in my head" (not *bad* voices, just not sure what else to call it?) for more than 15-20 seconds max. Unfortunately there are times(playing music, specifically) where I really need to turn them off. I've considered trying to go somewhere for training/assistance but I'm not exactly sure what I'm looking for?

Ive this same problem, but what I was told once was kinda goofy but go to a happy place in your mind, really concentrate on that and try to immerse yourself in that for a few minutes. you can essentially block out the other voices in your head

In reply to petegossett:

I've had the nights where the voices just don't go away. It starts with the breathing and continues to muscle relaxation. Slowly you are left with complete relaxation. It takes lots of practice, but now I can completely relax in less than a minute.

If you wan't me to be more specific, feel free to private message me.

Try to think only in pictures (yes, it's difficult). Shut the voices out, they will only get you into trouble.

I find reading a good book helps.

I find it very effective to find some place quiet to eat my lunch and read for 30-60 minutes. Not a self help or other advice book, but fiction or something I'm interested in that isn't work related.

This time of year I have a folding lawn chair in my trunk, and park in a shady spot along the edge of the lot so I can go sit outside and read while I eat my sandwich.

In reply to N Sperlo:

No need for PM, I'm ok with sharing. My mind is always saying something to myself - which in a way makes sense, since I'm usually not the talkative type.

SWMBO & I will be driving somewhere, and occasionally will either ask why I'm not chatty, or what I'm thinking about - and I'll seriously have dozens of thoughts pouring through my mind: work, cars, kids, music, life, death, zombie apocalypse - something. Most of the time it's so absurd or irrelevant that there's no point in trying to describe it to her(she understands).

At work I can use it to my benefit, since essentially I sit here & solve puzzles all day(assuming I can stay focused, which the Adderal has really helped with), I can analyze one piece at a time and work step-by-step through it.

However, especially with music, I don't need to run note-by-note through my mind as I'm playing something. I just need to "turn off" and feel it. Unfortunately, even if I try to mentally go through it note-by-note(with or without my bass) I still can't make it more than 20-seconds or so without wandering off on something else. I've realized it's because I don't need to "think" about what I'm playing(presuming I've already learned it), and thinking just leads me to further distraction.

FWIW, I've found that the Adderal doesn't help much with music. In fact it causes a bit of stage-fright(which I've since found is pretty common).

I just suggest going private if you wanted to talk technique.

I understand the problems you are having. I have had them as well. It is probably the ADHD/ADD, which the medication could be holding you back. If you aren't familiar with the goal of an ADHD med, it is to hyper-stimulate your mind or to make you hyper-focus. It may or may not help when trying to meditate. I would side on it not helping. I've been on Ritalin, Metadate, Strattera, and Concerta. Nothing now. In high school, I would write when I was not on the meds. I stopped when I was.

Celexa. You sound depressed.

petegossett wrote:

N Sperlo wrote: Meditation. Shut the world out for a few.

I've researched meditation & focus techniques, and attempted them at home, but either I'm not getting it, or I'm just not capable of doing it. It seems I'm unable to turn off the "voices in my head" (not *bad* voices, just not sure what else to call it?) for more than 15-20 seconds max. Unfortunately there are times(playing music, specifically) where I really need to turn them off. I've considered trying to go somewhere for training/assistance but I'm not exactly sure what I'm looking for?

You actually don't need to turn off the "voices in your head." Let them go, let them roam. The idea behind meditation is to focus on the inner world and listen to your mind rather than focusing on the outer world and action and doing things.

I saw a funny saying once: "Don't just do something, sit there!"

Crushing cigarettes out on the underside of you are arm really sharpens the senses for a short period. I imagine a soldering iron or lighter is the healthier way to go about it.

masturbate at work. Having to get one out before the boss catches you REALLY focuses you.

petegossett wrote: It seems I'm unable to turn off the "voices in my head" (not *bad* voices, just not sure what else to call it?) for more than 15-20 seconds max. Unfortunately there are times(playing music, specifically) where I really need to turn them off. I've considered trying to go somewhere for training/assistance but I'm not exactly sure what I'm looking for?

It's genuinely hard to turn off those random voices. The thing about meditation is that it's a skill you have to learn. For me, it's about learning to turn off part of your brain when you want to, or trying to make it concentrate on one thing. Those two things are kind of the same. Once you figure that out, I think you can kind of direct it however you need to. Eventually 15 seconds at a time becomes 2 minutes at a time. How long you go between thoughts isn't as important as the act of noticing your mind wandering and kicking yourself back into thinking about nothing.

I don't go in for all the religious/spiritual stuff or the junk science. There's a million people who meditate and they all kind of conceive of it differently. There's not really a right way to do it, but my method works for me. Go sit somewhere quiet and start counting at zero. Think about nothing at all, think about that number zero, focus on relaxing your body or stare at a berkeleying flower for all I care. The point is to stop thinking random junk and focusing on every blip that crosses your field of vision. The moment you notice you're thinking about something else, go to the next number and repeat. Be as brutal with the counting as you can. The point is to recognize your mind wandering even the tiniest bit. Recognizing your mind wandering and getting back on track is the trick. I suck at this. You will suck at this. But as a wise dog once said: suckin’ at something is the first step to being sorta good at something.

Do it for 10 or 20 minutes every day for a week or two and see how it goes. Once you've gotten better at it, you can do it anywhere. I like to do it while I walk. Stare at a tree down the sidewalk and see if I can make it to the tree without thinking. It's like a really boring game. I dunno if it's helped me concentrate at work, but it's definitely helped me figure out how to short circuit the spiral of unpleasant thoughts that wake me up at 2am and won't let me go back to sleep. Makes being in the dentist's chair easier, too.

ppdd wrote: Makes being in the dentist's chair easier, too.

Actually last time I went to the dentist I did without realizing it. I agree completely with ppdd.

mndsm wrote: masturbate at work. Having to get one out before the boss catches you REALLY focuses you.

My sick ass was wondering if someone was going to "go there" as far as relaxation techniques