Attention, please: five ways to focus better
1 Pay attention to your breath, and where on your body you feel it most: direct your focus like a beam of light. Do this for three minutes a day, for a week.
2 Integrate this technique into everyday life – for example, brushing your teeth. If you’re thinking about your to-do list as you’re scrubbing, bring the light back. Focus on the sensations.
3 A lot of people report that their mind is “too busy.” Your job is not to stop it – your job is to exist with it, and to place your attention back where you want it.
4 Ignore “mindfulness myths”: you are not “clearing your mind.” This is an active mental workout.
5 There is no “blissed-out” state you are aiming to experience; in fact, the whole point is to be more present to the moment.