There are not so many attentive people today and therefore most people ask how become attentive a person, what needs to be done for this, what are the secret methods, exercises, tips. Everyone can develop mindfulness, but the main thing is to know why you need it. It is impossible to develop mindfulness if you do not have a specific goal, why you need it and whether it will be useful in life.
In this article, you will learn how to become attentive what needs to be done to develop attention in everything, is it possible for an inattentive person who has not noticed anything around him for many years. After all, if you look around, each person will see how beautiful our World is and how much good there is in it.
You need to want
To become mindful, you just have to want to be that way and start wanting to see things you haven't seen before. It all depends on what exactly you want to be careful about. Absolutely in everything, a person cannot be attentive, but only in what he wants to see. If you are not paying attention, for example, at work, you need to awaken in yourself the desire to see things that you have not seen before and love your work.
Concentrate on one subject
Love all around
To become mindful of everything, you need to love everything that surrounds you. The person who loves life sees more than others, he lives not in the past, not in the future, he lives in the moment and appreciates every second of his life, living it with love and positive emotions.
Clear your mind of unnecessary things
Do what you like
To become attentive , you need to stop torturing yourself and deceiving yourself. If you cannot be attentive in something, then this is not your occupation and you do not like all this. Find your purpose, your favorite thing, work, then you will not need to think about how to become attentive, since everything will happen automatically. What we love, we remember faster and naturally.
When the fundamental work on yourself and your personal space is left behind, you can add to your arsenal several auxiliary techniques for focusing attention, which for some reason many people forget (or don’t know?) Meet: the seven most pleasant, effective and at the same time very simple ways concentrate without straining!
Correct posture
In the army, when the commander gives an order, subordinates stand at attention. Why is this? Could people listen to the order, lounging with their hands in their pockets? Why is it necessary to stretch your arms at the seams? Posture, the state of the muscles are very related to attention. A person is picked up, does not move, is tense - and his attention naturally sharpens. The more attentively, the more the person gathers, and the muscles on his face gather, his eyebrows move.
There is also a feedback: we become attentive if we adopt a certain position and facial expression. In short, hold your back and make a "smart" face! And if it is possible to work standing up at least from time to time, you don’t have to think about it at all: in this position, our muscles have a much greater load, so the body itself will not allow you to spend this energy on any nonsense, and you will want to quickly and efficiently solve a work problem.
Aroma Programming
Who has not heard at least half an ear about the possibilities of aromatherapy? For ultimate concentration and good reaction speed, use essential oil rosemary. The effect of using mint, lemon, pine, sage is slightly less pronounced.
Basil essential oil can clear the mind and restore vigor to a person. This is one of the best means that tone up nervous system, relieve fatigue and overstrain, are able to cheer up and improve the general condition of a person.
The following oils increase efficiency: eucalyptus, pine, sage, petite grain, spruce, orange. And to improve memory, Leuzea and lemon balm will come in handy. Just choose the fragrance you like and give it an "exam" for effectiveness.
Meditation
According to research published in the Proceedings of the US National Academy of Sciences, meditation with mindfulness training (on one's own breath, flower, sun, mandala, etc.) improves brain health by triggering positive changes in its tissues, improves mood, learning ability, and brain response to stress. However, there is one obstacle - many people simply cannot find half an hour or an hour to meditate every day, and the unsuccessful attempt to make time for meditation in their busy schedule only causes them additional anxiety.
However, there is a way out - this is the method of conducting a three-minute meditative training, developed by a professor at Oxford University. Get into the habit of daily (preferably several times) doing mini-meditations: short but effective concentration workouts that provide an oasis of calm in the hustle and bustle of the day or help you relax deeply after it is over.
Chewing gum
Chewing gum helps to concentrate when solving tasks that require attention for a long time; improves concentration when performing visual auditory and memory tasks; stimulates memorization (conscious, long-term) and increases concentration. And here short term memory, necessary for momentary orientation, chewing gum, on the contrary, worsens - especially 20 minutes after the start of chewing. Just take note!
Acupressure
To reduce forgetfulness and distraction, you can use the method of acupressure. It is necessary to act on the following points:
1. "Sympathetic point of the heart" - located on both sides of the spine at the intersection of a horizontal line drawn through the top of the spinous process of the 5th thoracic vertebra.
2. "Spleen sympathetic point" - located on both sides of the spine at the intersection of a horizontal line drawn through the top of the spinous process of the 11th thoracic vertebra.
3. "Blood conjugation point" - located on both sides of the spine at the intersection of a horizontal line drawn through the top of the spinous process of the 7th thoracic vertebra.
4. "Chi-hai point" - located at a distance of the upper 1/2 segment of the straight line connecting the navel to the upper edge of the pubic bone.
Brain Stimulants
Your first thought, of course, is caffeine – and that’s partly true. Caffeine, and even just the smell of freshly brewed coffee, can make you more energized and help you focus on work tasks. But still, an overdose of caffeine makes a person nervous and causes mental discomfort.
Sea fish (primarily salmon), as well as nuts and avocados - this is what can really be called food for the mind. It is a source of proteins necessary for the brain, fatty acids, which are indispensable for providing cognitive functions, and antioxidants that prevent brain aging.
But you should not completely rely on "magic" foods - you need to completely balance your diet. It should be present in sufficient quantities of greens, vegetables, fruits and juices. All this should be natural, without the use of preservatives and not subjected to heat treatment.
Good vacation
Shake yourself well on the weekend (and also on vacation) - The best way focus on work and perform all tasks efficiently. This pattern has been repeatedly tested in practice: the better you rest on the weekend, the more productive you will work all week. If your job forces you to lead primarily sedentary image life, try to spend the weekend actively: go in for sports, travel, get out to the country, exhibitions, subbotniks, competitions, flash mobs, all kinds of promotions, interest clubs ... in general, be creative!
Attention is the ability to concentrate, focus your thoughts on any one object. It gives us the opportunity to think clearly, make the right decisions, control and be aware of what is happening to us. Tense, collected attention always requires some effort from us. If we are nervous, worried and worried, it is very difficult to force ourselves to concentrate. It can be much easier for us to concentrate if the brain is in a calm emotional state and is not busy with anything else.Attention can be seen as a link between the ability of consciousness to perceive information and the ability of the subconscious to process it. Simply put, the parallel transmission of the stream of thought must be converted into a serial one. This ability is determined by the ability of the brain to extract the required facts from the flow of information, to analyze and prepare the subconscious to make a decision. It is impossible to name a single sphere of human activity where such qualities as attention and accuracy are not required. However, despite the fact that these qualities are necessary for each of us, the ability of the brain to recognize images and highlight the main thing at a certain point in time has been little studied.
Our attention tends to switch from one object to another. Try to keep it on something for two minutes and you will see that it is not so easy.
There are situations when you just need to concentrate, but you are not able to do this, because the subject that requires your attention is unspeakably boring. You yawn, you feel sleepy, you want to do something more exciting.
Instead of switching to something else and interrupting your boring activity, try to find something interesting in it. Look at what is happening from a different point of view. If you are a teacher and read some regular student nonsense (and you want to walk the dog or watch a detective story), imagine that you are an alien and study the state of affairs on earth using this manuscript. Or maybe you are a young, attractive girl and a terribly boring young man has become attached to you, whom you are forced to listen to, since he is the son of your boss? Then try to turn the conversation in a different direction, interesting for you. Start asking him questions that cause frankness - what he loves, what he hates, what he is fond of, what is his goal in life. Maybe he won't be so boring after all...
Learn to find something interesting, curious, unfamiliar in everything - and you will largely solve the problems associated with concentration.
In order to concentrate properly, you need to “throw away” all the garbage that your mind is filled with, otherwise extraneous thoughts will not give you rest. First, try to figure out what's in your head? Make a list of the things you constantly think about:
Plans for the future (“Next month, you definitely need to go to the sea, otherwise summer will end, and I’ll sit in the city!”); momentary problems (“We need to get out today, then there will be no time .... And it would not hurt to go to the market. Have time to finish reading the book, return it tomorrow.”); unfulfilled desires (“Again I didn’t go to school, now wait until next year ... You can continue the list yourself. Now think about what you really need from the whole list? What can’t you do without? Just be honest with yourself. Don’t convince yourself that you can not live without new jeans or a trip to the sea.
Gradually, the list will be reduced to a minimum. Now you can really focus on the essentials. Clean up your head at least once every two weeks. After all, do you periodically “clean” your computer? Otherwise, there will simply be no space left on your hard drive. The same thing happens with our consciousness. If it is overloaded with unnecessary thoughts, problems, information, then it is simply not able to perceive anything new, and even more so - to concentrate on something.
And now we offer you some exercises that will help you learn how to collect and hold attention.
Exercise 1
Purpose: to determine how attentive you are.
Instructions for implementation: answer the questions: what color are the eyes, eyebrows and eyelashes of your husband (wife)? Describe in detail the shape of the face, nose, eye shape.
One of my friends once said that he accidentally found out: his wife is a brunette, not a blonde, as he thought all seven years of marriage. And the other only after 12 years noticed that his wife was 18 cm shorter than him, and not 10, as he thought before, when she walked in heels.
Surprisingly, absent-mindedness is perceived by us as a natural state. People say that this is the “Russian mentality”. Once at our house we watched the comedy "The Diamond Arm" together with German psychologists. When viewing, all compatriots burst into merry laughter, watching the adventures of the protagonist, who, due to his inattention and absent-mindedness, constantly got into funny situations. So, the more we had fun, the gloomier our colleagues became - psychologists from Germany. Later, in a private conversation, they admitted that such cases of absent-mindedness were not treated even in their clinic. We must pay tribute to German punctuality and accuracy as a result of a high degree of attention.
In terms of the degree of inattention and, as a result, injuries, Russia ranks first in the world, leaving far behind even the countries of the African continent.
Each person, performing gymnastics for the brain, can significantly improve their attention. What is needed for this?
We have developed several types of exercises aimed at training attention:
Exercises to achieve a state of silence and develop a positive attitude; exercises to increase the amount of perceived information and the speed of switching attention from one object to another. Exercises to achieve a state of silence and develop a positive attitude
Let's take an analogy with a computer. In order to record new information, the previous one must be erased, that is, the media must be cleared. It can be a magnetic tape or an electronic storage medium.
As a result of experiments, analysis of encephalograms, we came to the conclusion that before consciousness can perceive new information, the old one should be erased. It is enough for a person to introduce any negative information into the subconscious, as attention begins to dissipate sharply. Each of us can give many examples when some extraneous factors negatively affected our attention. Our task was to learn at the right time to completely, as far as skill and patience would suffice, to purify our consciousness, and then our preconsciousness.
Task 2
Goal: to become more attentive.
Directions: Draw a dot on a piece of paper. The task is to contemplate this point without allowing a single extraneous thought into consciousness for 10-30 minutes.
Task 3
Purpose: to learn continuous contemplation.
Instructions for completion: it is best to perform this task in the country, outside the city. You need to look motionless at your favorite landscape for 20-40 minutes, while trying to drive away absolutely all extraneous thoughts.
I remember one experiment carried out in the Caucasus, when the group went to the mountains in the morning and dispersed through the gorges. The task was to stay away for as long as possible, see as many interesting things as possible, and then tell the others. And so we sat on the rocks. Three hours later, clouds came up, the wind blew and it began to rain. An hour later the rain stopped, the sun came out and a rainbow appeared. Another three hours passed, and it was possible to go to the base camp. This experiment showed that each person, if desired, can be in a state of silence and rest for a long time, and develop a high degree of attention.
Task 4
Purpose: to achieve a state of complete silence.
Instructions for completion: This task is performed in a dark room or with your eyes closed. Record the time, imagine a cave and walk through it mentally until the place where the light appears.
Exercise time can vary from 10 minutes to several hours. Our students set a kind of record - while returning by train from Ulan-Ude, it took several hours to complete the task.
Exercises to increase the amount of perceived information and the speed of switching attention from one object to another.
The speed and volume of perceived information depends on the conditions of human life. If you need to memorize a lot and quickly, then our mind quickly gets used to the required speed. Moreover, we noticed that the less time is given for memorization, the better attention. This is probably due to the fact that the shorter the period of time during which maximum concentration is required, the less extraneous thoughts distract us.
Task 5
Purpose: development of attention.
Instructions for execution: lay out the dominoes. Note the time and select everything with a unit. Then check how long it will take you to search for all tiles in ascending order starting from one.
Task option 5. Set a timer for 120 seconds and collect all the bones with a six. At the beep, count the number of bones. Place three dominoes and count the points.
Task 6
Purpose: attention training.
Instructions for execution: read in 5-7 seconds the sentence enclosed in a set of letters:
Task 7
Purpose: training of the hemispheres of the brain.
Instructions for doing: take a piece of paper, right hand draw five triangles, and at the same time - five circles with your left hand. The duration of the exercise is 60 seconds. It trains both hemispheres of the brain well and increases the degree of concentration.
Task 8
Purpose: training of visual memory.
Instructions: Place a reproduction of your favorite artist's painting in front of you. Look carefully at the image, and then describe on a piece of paper who is depicted, where the action takes place, the position of the bodies of the characters.
Then look at the image again and try to take a closer look at the missing things and objects in your description.
Close your eyes and try to imagine what this picture looks like; open your eyes, try to describe the plot of the picture as accurately as possible.
Daily exercise will greatly help you develop attention.
In order to learn how to focus and hold your attention on something for a long time, you can perform exercises where you are required to be able to operate with numbers and facts. At your leisure, practice discarding emotions and giving out only specific data.
And remember the following:
Attention occupies 80% of the total volume of consciousness and memory; high concentration of attention, as a rule, helps to make the right decision; attention is concentrated only if the brain is in a state of silence and is not busy with anything else; the less things we do at the same time, the best result we can reach; having the ability to focus and concentrate, you can always find a way out of a hopeless situation.
Children's success in school and other activities largely depends on their ability to be attentive.
When a child becomes a student, new requirements of different levels are presented to him, he has new responsibilities. Someone copes with them easily and simply, but for someone it is a complex and sometimes difficult process.
The school, in turn, seeks not only to give a certain amount of knowledge to its students, but also sets a more significant goal - to teach children how to learn.
This is not so easy to do, since, first of all, this goal requires the development in children of all the cognitive processes necessary for learning. These are thinking, memory, imagination, attention.
Numerous observations of teachers, studies of psychologists have convincingly shown that a child who has not learned to learn, who has not mastered the methods of mental activity in primary school schools, in the middle usually goes into the category of underachievers.
Very often it turns out that the success of our children in school and other activities largely depends on the formation of their ability to be attentive.
How often do we say to our schoolchildren: “You are inattentive!” When the child makes ridiculous mistakes, he cannot find them.
Often, due to lack of attention, it is difficult for a child to study at school. The little student does not seem to hear or see what he must learn and remember. In high school, it becomes more difficult for him, because. the information that comes in and needs to be remembered is abundant and varied.
Attention is not a given quality once and for all. Attention can and should be developed! Of course, the school provides tasks for attention in almost all lessons. But it should be noted that no matter how hard teachers try to use these tasks in their pedagogical activities, they can only maintain the level of development of attention that students have at this stage. There are certain reasons for this: firstly, the volume educational material large enough; secondly, there should be a certain system of tasks and work, as a rule, should be individual, which is difficult to do in the classroom.
However, the student needs to be helped to learn how to control his attention. It is still difficult for the youngest student to do this. And the main assistant to the child can be his parents.
There is something to work on. This was shown by the results of a survey conducted among students of the 2nd grade.
To the question "Do you often get distracted while doing homework? only 31% of students answered that they are not distracted. The reasons for what can distract called different. Most often, the parents themselves are distracting (so your children think!). No less distracting are other relatives, among whom younger brothers and sisters were more often named. Pets can also distract, less often such reasons as telephone, TV (loud sound) were named.
There was another question: “Do you consider yourself attentive?” Of all the students answered "no" - 53%, "yes" - only 19%.
There was also other interesting information that proves that parents do not attach much importance to the development of attention.
For example, according to the answers of children, 79% of parents help to do homework at home, 27% of them help and suggest, check work, sometimes explain incomprehensible - 31%, 41% scold for deuces, get upset and find out the reason for the deuce - 8%, do not study additionally and do not play with their children - 66%.
To help a child, we must know what to do and how.
What is attention? Attention is the ability of a person to focus on certain objects and phenomena. From the outside world, we are simultaneously affected by a large number of sources of information. It is impossible to assimilate all the incoming information, and it is not necessary. But to single out from it a useful, significant in this moment important for adoption right decisions absolutely necessary. This function of mental activity is performed by attention.
When the teacher talks about the lack of attention in general, it is very generalized. Attention has such basic properties as concentration, volume, stability, distribution and switching. And a child may well develop one of the named properties of attention and completely lack another, which just needs correction.
Therefore, before starting classes on the development of attention, you need to know which properties are poorly developed in your child, because each property is very significant for successful learning activities.
Concentration of attention - the ability to focus on the desired object, its parts, the ability to delve into the task. A child with a good concentration of attention is distinguished by good observation, organization. And vice versa, one who does not develop this property is scattered and uncollected.
The volume of attention is the number of simultaneously perceived and held objects in the mind. For children 7 years old, the number of such objects ranges from 3 to 5. With a good amount of attention, it is easier for a child to perform operations of comparison, analysis, generalization, and classification. The ability to perform these operations indicates the development of logical thinking.
Stability of attention is the ability to focus on the same object for a long time. A child with stable attention can work for a long time without being distracted, he likes long hard work (interest in tasks of increased difficulty).
The distribution of attention is the simultaneous attention to two or more objects while performing actions with them at the same time. The features of the distribution of attention are judged by how easily or with difficulty the child manages to do several things at the same time: to do work and observe others (whether additional explanations and cursory remarks of the teacher are easily perceived).
Switching attention is the movement of attention from one object to another or from one activity to another in connection with the setting of a new task.
The individual characteristics of switching attention can be judged by how quickly the child moves from one activity to another, whether it is easy to start a new business, whether he can quickly finish any activity or constantly returns to it in his thoughts and actions (they continue to decide when everyone finished; everyone counts orally, and some try to write down at this time what they did not have time to do before).
When you study the attention of your child and identify which property is least developed, you can start classes.
To the number effective means The development of attention includes games and game exercises that can be included in any, even very serious, activity.
Examples of games and game exercises
- "Who is attentive?" Read the text. Children must understand the meaning and count the number of words with the sound [M], for example.
- "How much of what?" Children need to look around the room and name as many objects as possible in it, selecting according to any criteria: color, shape, material from which the objects are made, so that there is a certain letter in their name.
- "Repeat quickly." The child can repeat the words after you only when you say the word “repeat” (the dialogue is fast). You can use words: say, pronounce, etc.
- "Build in the Dark" There are cubes and matchboxes or other items on the table (parts from the designer, cubes of different sizes). A blindfolded child must quickly build a column with a base of one cube with one hand (a competitive moment is possible).
- "I won't get lost." Count up to 30. Certain numbers (containing the number 3, divisible by 3) cannot be called. Instead of them - any movement or word (jump, say "I won't go astray").
- Throw the ball, naming nouns. The child, taking the ball, names a verb that is suitable in meaning and says his noun, etc.
- Checkers and chess games. These games are not in vain called the school of attention. It is necessary to calculate the moves in advance, to draw conclusions.
- A game of mixed actions. If I raise my hands up, the children - to the sides, if I sit down - the children jump, etc. We must not forget that tasks for the development of attention are often found in various children's magazines and other publications. These are well-known mazes, drawings with mixed lines, finding differences in pictures, crossing out certain letters in the text (in three), solving various puzzles, etc. This is how concentration is developed.
- The teacher or parent offers to solve several verbally arithmetic examples. For example, 2 numbers are given - 84 and 26. The first digit of the second number must be multiplied by the second digit of the first, the second digit of the second number must be added to the resulting product and the first digit of the first number must be subtracted from this sum (2 × 4 + 6 -8 = 6) (sustainability of attention).
- It is proposed to keep the perception of the picture (a truncated pyramid approaching us - going inside; profile - a vase), only in one position for a certain time. When changing, put a dash on paper (amount of attention).
- Look at objects for 1 second and then name: how many and what objects are shown? what numbers are shown? in which figure is this or that number inscribed? (distribution of attention).
- Simultaneously solve simple mathematical examples and listen to proverbs. Then name the answers and repeat what proverbs were named.
- Write numbers from 1 to 20, and call them in reverse order.
- According to the table with letters and numbers - first name the numbers in order, then - the letters alphabetically, then alternating the letter - number (switching).
- On a piece of paper, numbers from 1 to 20 are random, you need to indicate and name them in order as quickly as possible.
Help your children become mindful. Buy and read books where you can find exercises and games that help develop attention.
Play along with the children. This makes it possible to better understand the child, to know him better, to find the right approach, to win him over.
Don't forget about sports games, thanks to which you can develop not only strength and dexterity, but also attention.
Teach children to be observant - able to notice changes taking place in the world around them (something was rearranged at home, a tree branch broke, a flower was plucked that was yesterday, etc.) All this will contribute to the enrichment and development of personality.
L. P. Prokhvatilova, teacher of the gymnasium (Pechory),
winner of the regional competition "Teacher of the Year"
Discussion
my older sister katya woke me up today, I didn’t wake up to school and katya my older sister still wakes me up to school puts an alarm clock under my ear, I don’t hear him
Comment on the article "How to help a child become attentive?"
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The topic of today's material: how to be attentive at work. To become successful in any activity, one must be very attentive and be able to concentrate well. Unfortunately, throughout the working day, our attention is gradually weakening. Experts say that there are several types of attention that are included in the mind of a person, depending on the type of occupation.
To make it easier and faster to assimilate unfamiliar information, you need to remain interested and learn to connect the type of attention that best suits the current moment.
Such attention should be present in a person during the performance of a task that requires maximum concentration from the performer and the inability to be distracted from the work performed. In such an environment, you should be completely absorbed and not perceive extraneous stimuli.
directed attention
This type of attention is necessary when doing several things at the same time. It is extremely difficult to simultaneously combine several functions at once. But we can easily manage this difficult matter when we perform similar manipulations, if different activities can be combined or combined with each other.
selective attention
There are times when you have to respond to all external stimuli in time. In such a situation, you yourself can choose the object of increased attention and disconnect from everything that interferes with the work. Each person has the ability to work on one thing, but at the same time be ready, if necessary, to switch to another.
Active interest
Such attention should be included when you respond to all external stimuli, explore all the information that comes to you. You take in the information, think about the likely solutions. And finally, stop your choice on.
passive attention
In an environment where your mind is slowly drifting, it picks up external stimuli, but cannot adequately respond to them. In this state, you shy away from making decisions. Do not rush to express your judgments until a certain point, when you are able to think actively.
How to improve mindfulness
- When doing urgent and important work, you need to learn to ignore both internal and external influences.. Your personal thoughts are just as distracting as external stimuli.
- Finish all the little preliminary work before you start doing the main thing.
- Determine start and end dates. This will create a slight tension that activates the activity of the brain.
- Some time before work starts, take a walk on fresh air. You can drink tea or coffee - it helps the efficient functioning of the brain.
- Come up with a special setting for activating attention. You can use commands, for example: "Concentrate!", "Forward!" or other. Before work, repeat this setting for action several times. Send an active impulse to your own mind as needed.
- When attention wanes, massage your temples.
- As you read, follow the lines with a pencil. This will undoubtedly help your eyes to focus in the right place and keep your attention.
- Take your eyes off your work and look straight ahead if you feel that your receptivity is weakening. Try not to look up, as such a look promotes thoughtfulness and philosophical thinking.
- Tap your fingers from time to time. Sometimes it helps to focus.
- In each task, determine for yourself what is most interesting to you. Routine at work is the main enemy of attention.
True receptivity in any human activity requires the ability to think about the situation, and the ability to keep attention on current aspects.
