Are You Easily Distracted?

Do This To Defeat Distractions


Research shows that digital distractions fry your mind’s ability to stay on task. But with a little practice, you can train your brain to block out interruptions and remain focused, finds a study from the University of California, Santa Barbara (UCSB).

After just 2 weeks of what the researchers call “mindfulness training,” better focus helped people improve their scores on the reading comprehension portion of the GRE exam by an average of 16 percentile points. The training also improved working memory, or your mind’s ability to retain and sort through small pieces of information, the research shows.

Your brain contains several regions that scientists collectively call the “default network,” which kicks into high gear when your mind wanders, explains study coauthor Michael Mrazek, who studies attention and focus at UCSB. By training your brain to focus on simple sensory cues, it may be possible to decrease activity in the default network, which could help your mind stick to a single task, Mrazek explains.

One of the most important steps of mindfulness training is ditching distractions, Mrazek says. Whether you’re on the train home from work, at your desk, or having dinner, begin by setting aside anything you may be reading, watching, or listening to, he advises.

Next, sit upright and try to focus only on simple sensory perceptions, like your breathing, the sound of rain, or the way your food tastes. It’s all right if things pop into your head, but try not to think about them too directly, Mrazek recommends. Counting your breaths up to 10 and then starting over at zero can help to keep your thoughts unmuddled. Do this for 5 to 10 minutes a day, and you’ll improve your mind’s ability to stay focused, he says.

Try it for yourself.