Struggling to Concentrate? Here’s How to Rewire Your Overworked Brain

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Hey there! If you’re anything like me, you find yourself checking your phone every few minutes (I mean, who can resist those 244 daily pickups?) only to forget why you even picked it up in the first place. It’s the digital version of walking into a room and forgetting what you were doing. I could blame it on the pandemic, but let’s be real—I was already like this long before that.

Honestly, I’d place bets that while writing this article, I’ll get sidetracked around 6,132,013 times (yes, that’s an actual estimate). Between my kids constantly interrupting and my tendency to jump from one social media app to another, it’s a miracle I manage to string together any coherent thoughts at all.

What’s Messing with Your Focus?

I won’t beat around the bush: there are tons of reasons you might be finding it hard to focus. Maybe you just struggle to filter out distractions, or you’re not catching enough Z’s. Aging, hormonal changes (like those during pregnancy), or neurodivergent traits could also be factors. And let’s not forget about the impact of health issues like anxiety or brain injuries. Oh, and yes—the pandemic is still throwing us all for a loop.

According to Dr. Emily Hart, a leading cognitive scientist at the University of Springfield, it’s totally okay to feel distracted right now. “It’s a normal response to the chaos around us,” she explains. “Your attention is doing exactly what it’s meant to do—reacting to significant stimuli.”

You Can’t Just Will Yourself to Focus

Bad news: you can’t just decide to have perfect focus. Dr. Hart points out that the idea of a consistently unwavering mind is a myth. If that’s true, then I’m doomed! With so many distractions (hello, cute animal videos), it’s nearly impossible to stay on track.

Train Your Brain

Okay, I get it—“exercise” doesn’t sound appealing. But if you’re willing to give it a shot, there are ways to hone your mind and improve your attention span. In her book, “Focus Forward: Master Your Attention in Just 12 Minutes a Day,” Dr. Hart outlines a 4-week training plan that utilizes mindfulness exercises to help those juggling demanding jobs.

Here are some simple strategies from Dr. Hart:

1. Breathe with Intention: For one week, focus on your breath for just 3 minutes a day. Notice where you feel it most, like your diaphragm or chest. When your mind wanders, gently guide your attention back. Work your way up to 12 minutes a day.
2. Body Scan: In week two, try scanning your body from head to toe, paying attention to sensations in different areas. If you find your focus drifting, simply return to the last area you were concentrating on.
3. Mindful Moments: Incorporate mindfulness into your daily routine. For instance, when brushing your teeth, really pay attention to the taste of the toothpaste and the sensations in your mouth. If your mind drifts, just bring it back to the task.
4. Accept Your Mind’s Nature: It’s totally natural for your mind to wander. Instead of trying to suppress those thoughts, just practice redirecting your attention back to where you want it.
5. Forget “Mindfulness Myths”: You don’t need to clear your mind to practice mindfulness. It’s all about redirecting your focus when distractions creep in.
6. No Need to Achieve Zen: Many think mindfulness leads to a state of bliss, but it’s really about being present in the moment.

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Summary

In short, if you’re struggling to focus, remember you’re not alone! Factors like sleep, distractions, and even the pandemic can affect your concentration. However, with a little practice and some mindfulness techniques, you can train your brain to improve your attention span. And if you’re on a journey to parenthood, there are plenty of resources available to support you.