Self-help program
6. An ideal environment for concentration
Some people tolerate background chatter and interruptions well, while others need complete silence to concentrate.
For some, the most difficult thing is sitting quietly in a lecture hall or meeting room. Timing and energy level also have a significant impact on the ability to concentrate.
Factors influencing the environment for focus
How do these factors work for you? What other things do you think affect your own concentration?
Finding an environment that works for you
When you know what your ideal environment for concentration is like, you can plan and adjust your surroundings accordingly. If you know you can’t concentrate at home, do important written tasks in a library or a café.
In the following video (1:23), people who experience difficulty concentrating share what kind of environment and soundscape make it easiest for them to calm down and focus. Many people find music or noise-reducing headphones helpful.
Concentration during lectures and meetings
In the following video (3:01), experts provide tips on how to improve concentration during a lecture or a meeting. For example, concentration can be improved by choosing your seat, moving around, or listing your personal motivations.
Exercise: Ideal environment for focus
Why?
When you recognize what kind of circumstances help you concentrate, you can change them.
In this exercise, you will imagine your ideal environment for concentration. You may learn something new about yourself and find practical ways to help you focus.
How?
Listen to the audio (3:44) or read the guided imagery exercise below. You can also do the exercise by discussing it with someone.
1. Imagine that you’re doing something important
Something that requires your full attention and takes at least an hour.
- What might that be in your day? Could it be a work task, writing a job application, completing a tax return, or planning a renovation?
If you can’t immediately think of a manageable real task, you can imagine one. However, it should be something that requires sustained thinking. It could include following an important conversation, managing finances, filling out applications, or reading.
2. Now imagine starting this task
You’re prepared, and you have the necessary tools in front of you.
Despite your difficulty concentrating, this time things are going well. You’re able to do what needs to be done. You can focus, at least for short moments at a time. You feel satisfied with yourself.
Look around you.
- What do you see?
- Where are you? Are you indoors or outdoors?
- Are there other people around?
- What do you have with you?
- What isn’t present in the space?
- What kinds of sounds can you hear?
- Is it completely quiet?
- Can you hear something in the distance?
- What is the lighting like? Is it especially bright or dim?
- What position are you in? Are you completely still or moving?
- What time might it be? What time of day is it definitely not?
- What else do you notice?
3. Then return to the present moment
If your concentration wandered and the exercise didn’t go as planned, that’s okay. You can try again later at a better moment. You can also go through each point and think about how things could be in that imagined situation.
- Did you realize something new about yourself?
- How could you adjust your everyday environment to better help you concentrate?
- When you have an important task ahead, where could you go and how could you prepare?
- Can you negotiate the environment at your workplace or school?
Write your thoughts down on paper or in a notes app on your phone.
Remember
Time of day, sounds, company, and other environmental factors have a significant impact on the ability to concentrate.
When you know the environment in which you concentrate best, you can adjust your everyday environment to better help you focus.