Recognizing the causes for forgetfulness is important, because understanding the problem is the first step in regaining mental concentration if you have lost it. And when you understand the problem, you can begin to find mental concentration through a series of rules and exercises that we will now see.
Rules to increase mental concentration
- Let us forget mental concentration for a moment, and return to the original meaning of the term “concentration”, that is what we study in chemistry.
- “The concentration of a component in a mixture is a quantity that expresses the ratio between the quantities of the component compared to the total quantity of all the components of the mixture”
- So a substance increases its concentration as it becomes more prevalent than the others. And the concentration is maximum when that substance becomes the only present (and in that case we no longer speak of a mixture, but of pure substance).
- The same thing happens for the mental concentration towards something: if you want to increase it, you must reduce at the most, at least temporarily, everything else.
And to do this, you just need to follow 3 simple rules:
Eliminate external distractions
They can be messages on your cell phone, emails, phone calls, relatives entering your room. Even if you have decided to stay focused for a couple of hours, the outside world does not necessarily allow you to do so. Unless you give yourself and others rules. For example:
Eliminate internal distractions
When you can’t concentrate, it’s often because you’re thinking about something else. Your eyes are on one thing, but your inner voice is talking to you about something else: holidays, someone you like, a problem that has happened to you. And silencing the internal voice is not as easy as silencing a mobile phone.
When you realize that you cannot concentrate because you are thinking about something else, there is only one thing to do: take a piece of paper, write down the thought that is distracting you, and write a specific time you will take care of it.
Clarify the goal you want to focus on
At the 2016 Olympics, the Italian Niccolò Campriani won two golds in the shooting gallery. We can’t imagine a better example of concentration: the heart beats a thousand because you’re in the medal area but you haven’t won yet; the audience roars; you know that the result will also depend on what your opponent is doing next to you; the target is in front of you and it seems very far away.
Here is the target
Let’s imagine that Niccolò Campriani manages to hit an area as big as a coffee pod 50 meters away in all that mess because at some point he manages to “remove” everything around him , and to be alone with the his target.
Focusing deeply without having and focusing on a clear goal is frankly impossible. Never start a day without setting at least 80% of what you do.If you define well “how much, when, what” you study, then you have a clear goal and it is easier to concentrate in the study. In the mindfulness classes you will learn all of these now.