15 exercises to help concentrate on work
1. Exercise "Sounds of Nature"
Listen to the sounds of nature. You can do it wherever you are. Highlight one of the sounds. Listen to him, hold him. Thus, you will simultaneously stop the internal dialogue and learn concentration. Oddly enough, but this exercise is not easy to perform.
2. Exercise “I see, hear, feel”
A complicated version of the previous exercise is conveniently performed on the way to work. In the process of walking, consciously observe the three main channels of perception of the world around you - “see, hear, feel.” I see - for a few seconds with increased attention you notice everything that comes into view: people, road, trees, clouds. Hearing - shift the focus of attention to hearing: voices, car noise, wind in foliage, sparrows chirping. I feel - the touch of clothes, uneven legs, the wind on my face, the beat of my heart.
After a while, try to combine focus on all three channels - that is, perceive information on all channels almost simultaneously. If at least fragmentary it turns out to feel everything together, three-dimensionally, this is a good result.
3. Walking escalator exercise
Good exercise before the start of the working day. The task is to count the number of steps from object to object. If you have not lost count for a standard length of the trip, then you are well concentrated and ready to work.
4. Exercise “Read it”
Take some text and start reading it at your usual speed. At the same time as reading, read the number of words in the text. To count, use only your gaze, do not help yourself with your fingers. Perform this exercise for 2-3 minutes. Test yourself and compare the results. Strive to ensure that the first result does not differ from the second.
5. Exercise "Color blind"
Try to quickly name the color by which the words are written. Do not read the words, just name the color.
6. Exercise according to the method of Munsterberg
The essence of the methodology: read a solid letter text for two minutes and find the encrypted words, which in this test are 23. If you find all the words in 2 minutes, this is a good result. If you find less than 23 words, then for each missed word add 5 seconds of penalty (the threshold time is exactly 2 minutes). If you have not met within 2 minutes, this means that your concentration is below average, you still need to exercise.
7. Exercise “Cardiogram”
Using a pencil, draw a line slowly and smoothly on a blank sheet of paper and focus all thoughts and attention only on it. Once you have caught yourself in the distraction - make a peak up, as in a cardiogram, and continue. As a result, it is easy to calculate how many times you are distracted. A good level of concentration if there is not a single peak in 3 minutes. At first, your attention will certainly "go to the side." Your task with each subsequent workout is to reduce the frequency of distraction.
8. Concentration on the word
Choose a short, two-syllable word that evokes positive emotions or has pleasant memories. Mentally pronounce the first syllable as you inhale, the second as you exhale. Focus on your word, which can become your personal slogan in concentration.
9. Focus on the subject
In your head, a spotlight is your attention. For two minutes, illuminate any object with a spotlight. Everything else goes into darkness. We look only at this subject. You can blink, but your gaze should remain within the subject. We return to it again and again, look at it, find all new dashes, details, shades. If you were able to maintain sincere interest during the allotted time - this is a good result.
10. Watch exercise
Follow the second hand for 2 minutes without being distracted. Aerobatics exercises with a clock - Klinsman exercise. The famous German football player came up with a way to train concentration before the match: with tweezers, he completely disassembled and again carefully assembled the entire clockwork, achieving a thorough watch movement. If you do not have any unnecessary details - this is already a good level.
11. Exercise "Sphinx"
It is necessary to be on the chair absolutely calm, completely motionless, not moving, stopping any involuntary muscular movements. Let your thoughts go, let them also come in and go relaxed, not guiding them specifically. It is good if you achieve a comfortable stationary state of the wise sphinx within 15 minutes. With external simplicity, the exercise is difficult.
12. Micromeditation
Focus on your feelings. Pay attention to the foot of the right foot, feel the fingers, the sole. Feel the contact of the legs with the floor, the sensations that arise from this contact. Focus on your right hand. Feel the fingers, palm, surface of the brush, the entire brush. Feel your forearm, elbow. Feel the armrest of the chair in contact with your hand and the sensation it causes. Feel your left hand the same way. Feel the lower back, back, contact with the chair. Focus on the face - nose, eyelids, forehead, cheekbones, chin. Feel the touch of air on your face.
13. Exercise "Fly"
Imagine a three to three tic-tac-toe field. In the central field sits a fly. The task is to move the fly so that it does not go beyond the edges of the field without losing it with its focus of attention. There are only four moves - “up”, “down”, “right”, “left”. The fly does not go diagonally, the fly does not back up. Of course, moving the fly is only mentally. If you lasted five minutes without errors - this is a good level of concentration.
Exercise can be complicated - "Two flies." There are two flies on the field - one fly and two fly. Flies go in turns, for example: "One fly - up", "Two fly - to the right." The rules and the task are the same: mentally do not lose flies and avoid mistakes. Three minutes without errors is a good result.
The most difficult option is Volumetric Fly. Imagine the field for playing tic-tac-toe is no longer flat, but voluminous, like a Rubik's Cube. In the very center of this volumetric field, inside, a fly sits. The task is the same - to move without errors and not to lose a fly. To the previous moves “up”, “down”, “right”, “left” two more moves are added - “to oneself” and “from oneself”.
14. Exercise “Account”
This exercise is at the same time a good way to concentrate, calm down and gather attention before an important situation, negotiations, speech. Sitting calmly and silently, slowly count from one to thirty in the mind, fully concentrating on the numbers.
There are two versions of the exercise: with eyes closed - a simpler option, with open eyes - more complex, there are more distractions. If any extraneous thought distracts from the account - everything starts all over again. Think only of numbers! If you managed to count up to thirty without distraction - this is a good indicator of ownership of concentration of attention.
15. Exercise “Can you faster?”
This exercise should be performed already during work, especially if you are involved in routine or difficult tasks that you do not want to do. Take an interest in competing with yourself for a while. Will I be able to do it faster than before? Note the time and command to start, attention, march. Stimulate yourself with competition all the time - do it faster than before.
Listen to the sounds of nature. You can do it wherever you are. Highlight one of the sounds. Listen to him, hold him. Thus, you will simultaneously stop the internal dialogue and learn concentration. Oddly enough, but this exercise is not easy to perform.
2. Exercise “I see, hear, feel”
A complicated version of the previous exercise is conveniently performed on the way to work. In the process of walking, consciously observe the three main channels of perception of the world around you - “see, hear, feel.” I see - for a few seconds with increased attention you notice everything that comes into view: people, road, trees, clouds. Hearing - shift the focus of attention to hearing: voices, car noise, wind in foliage, sparrows chirping. I feel - the touch of clothes, uneven legs, the wind on my face, the beat of my heart.
After a while, try to combine focus on all three channels - that is, perceive information on all channels almost simultaneously. If at least fragmentary it turns out to feel everything together, three-dimensionally, this is a good result.
3. Walking escalator exercise
Good exercise before the start of the working day. The task is to count the number of steps from object to object. If you have not lost count for a standard length of the trip, then you are well concentrated and ready to work.
4. Exercise “Read it”
Take some text and start reading it at your usual speed. At the same time as reading, read the number of words in the text. To count, use only your gaze, do not help yourself with your fingers. Perform this exercise for 2-3 minutes. Test yourself and compare the results. Strive to ensure that the first result does not differ from the second.
5. Exercise "Color blind"
Try to quickly name the color by which the words are written. Do not read the words, just name the color.
6. Exercise according to the method of Munsterberg
The essence of the methodology: read a solid letter text for two minutes and find the encrypted words, which in this test are 23. If you find all the words in 2 minutes, this is a good result. If you find less than 23 words, then for each missed word add 5 seconds of penalty (the threshold time is exactly 2 minutes). If you have not met within 2 minutes, this means that your concentration is below average, you still need to exercise.
7. Exercise “Cardiogram”
Using a pencil, draw a line slowly and smoothly on a blank sheet of paper and focus all thoughts and attention only on it. Once you have caught yourself in the distraction - make a peak up, as in a cardiogram, and continue. As a result, it is easy to calculate how many times you are distracted. A good level of concentration if there is not a single peak in 3 minutes. At first, your attention will certainly "go to the side." Your task with each subsequent workout is to reduce the frequency of distraction.
8. Concentration on the word
Choose a short, two-syllable word that evokes positive emotions or has pleasant memories. Mentally pronounce the first syllable as you inhale, the second as you exhale. Focus on your word, which can become your personal slogan in concentration.
9. Focus on the subject
In your head, a spotlight is your attention. For two minutes, illuminate any object with a spotlight. Everything else goes into darkness. We look only at this subject. You can blink, but your gaze should remain within the subject. We return to it again and again, look at it, find all new dashes, details, shades. If you were able to maintain sincere interest during the allotted time - this is a good result.
10. Watch exercise
Follow the second hand for 2 minutes without being distracted. Aerobatics exercises with a clock - Klinsman exercise. The famous German football player came up with a way to train concentration before the match: with tweezers, he completely disassembled and again carefully assembled the entire clockwork, achieving a thorough watch movement. If you do not have any unnecessary details - this is already a good level.
11. Exercise "Sphinx"
It is necessary to be on the chair absolutely calm, completely motionless, not moving, stopping any involuntary muscular movements. Let your thoughts go, let them also come in and go relaxed, not guiding them specifically. It is good if you achieve a comfortable stationary state of the wise sphinx within 15 minutes. With external simplicity, the exercise is difficult.
12. Micromeditation
Focus on your feelings. Pay attention to the foot of the right foot, feel the fingers, the sole. Feel the contact of the legs with the floor, the sensations that arise from this contact. Focus on your right hand. Feel the fingers, palm, surface of the brush, the entire brush. Feel your forearm, elbow. Feel the armrest of the chair in contact with your hand and the sensation it causes. Feel your left hand the same way. Feel the lower back, back, contact with the chair. Focus on the face - nose, eyelids, forehead, cheekbones, chin. Feel the touch of air on your face.
13. Exercise "Fly"
Imagine a three to three tic-tac-toe field. In the central field sits a fly. The task is to move the fly so that it does not go beyond the edges of the field without losing it with its focus of attention. There are only four moves - “up”, “down”, “right”, “left”. The fly does not go diagonally, the fly does not back up. Of course, moving the fly is only mentally. If you lasted five minutes without errors - this is a good level of concentration.
Exercise can be complicated - "Two flies." There are two flies on the field - one fly and two fly. Flies go in turns, for example: "One fly - up", "Two fly - to the right." The rules and the task are the same: mentally do not lose flies and avoid mistakes. Three minutes without errors is a good result.
The most difficult option is Volumetric Fly. Imagine the field for playing tic-tac-toe is no longer flat, but voluminous, like a Rubik's Cube. In the very center of this volumetric field, inside, a fly sits. The task is the same - to move without errors and not to lose a fly. To the previous moves “up”, “down”, “right”, “left” two more moves are added - “to oneself” and “from oneself”.
14. Exercise “Account”
This exercise is at the same time a good way to concentrate, calm down and gather attention before an important situation, negotiations, speech. Sitting calmly and silently, slowly count from one to thirty in the mind, fully concentrating on the numbers.
There are two versions of the exercise: with eyes closed - a simpler option, with open eyes - more complex, there are more distractions. If any extraneous thought distracts from the account - everything starts all over again. Think only of numbers! If you managed to count up to thirty without distraction - this is a good indicator of ownership of concentration of attention.
15. Exercise “Can you faster?”
This exercise should be performed already during work, especially if you are involved in routine or difficult tasks that you do not want to do. Take an interest in competing with yourself for a while. Will I be able to do it faster than before? Note the time and command to start, attention, march. Stimulate yourself with competition all the time - do it faster than before.
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