Self-help program

3. Learn to focus on the essentials

You can concentrate better when you do only one thing at a time. Have you found yourself doing many things at once? Have you received criticism about it from others?

Listen

Use the exercise below to choose one or two changes that could make it easier to focus

Don’t try to change too much too quickly. Think carefully about what you can commit to right now. Could you challenge someone close to you to try the same?

Exercise: focusing attention

Why?

Many people overload themselves with multiple overlapping tasks and sensory stimuli, often without even realizing it. In this exercise, you will learn to focus on what matters and reduce unnecessary strain.

How?

Choose one or two things to try from the list below to try over the next week.

Set yourself a reminder for a week from now. When the reminder appears, think about how the experiment went.
If the method feels helpful, make it part of your life. Consider whether you want to try something else as well.
If the method doesn’t produce the desired result, try it for another week or choose a new method from the list. Remember to set a new reminder for a week later.

Things to try

Reducing temptations

I turn off notifications from email and social media apps.
When I want to focus on something, I leave my phone on silent in another room.
I don’t check my phone at all when spending time with my partner or child.
I don’t check my phone when I’m in the company of others.
I decide in advance when I will do things I find tempting but that interfere with my productivity. I only do these things when I have specifically set time aside for them.

Avoiding unnecessary strain

I don’t take my phone with me to the bathroom or toilet.
In the morning, I don’t check my phone before getting out of bed, getting dressed, and brushing my teeth.
I eat at least one meal a day without a phone or other device.
I don’t read or listen to the news during the workday.
I use social media at work only during my lunch break.
I use social media only on my computer and remove the apps from my phone.

Managing wandering thoughts

When a task, worry, or important matter pops into my mind, I write it down and return to it later.
When I realize I’ve gotten sidetracked, I calmly acknowledge it. Then I gently remind myself what I was doing and why.
When I realize I’m too restless to concentrate, I take a timed break. On the break, I do something that resets my energy levels, such as a short exercise or relaxation activity.
I allow my thoughts to wander while on a walk, on the couch, or at the gym. During this time, I don’t use devices or headphones.
I listen to music or ASMR sounds when doing something where my thoughts tend to drift.

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Things I will try