Focus on Your Breath

• This is a basic concentration

practice. It is also the first step of
relaxation exercises.
• Take a long breath, and breathe
out in a slow but comfortable
pace.
• Take another long breath, and
breathe out slowly.
• Breathe in your natural breathing
rhythm.
 Focus on Your Breath

• Focus on your breathing for a

moment. Notice your breathing in and
breathing out.
• As you breathe out, let go any tension
you may have in your body.
• If you find yourself distracted in any
way, such as thinking about
something else, simply let it go and
return to your breathing.
• Focus on your breathing
 Concentration is ...
your ability to work without
letting people, feelings or
activities interfere.
 Concentration
The ability to maintain focus on relevant
environmental cues.

Concentration

Focus on relevant Maintaining attention

environmental clues AND focus
Concentration means
directing one's attention
on whatever one intends.
We all have a natural
ability to concentrate.
Concentration - PROBLEM

• Over 80% students report problems

concentrating on their studies.

• Most of them blame outside

distractions for their problems
 Activity:..I

Think back to a time when you

concentrated on something. It
does not matter what you were
doing; it could be you were
working or having fun.

– What was the situation? What

were you doing?
 Activity:I ..contd

– How do you know you were

concentrating?
– What did it feel like to
concentrate? How was your
body?
– What went on in your mind?
 Concentration THE
PROBLEM
Studies have found that distracters
don't cause concentration problems
directly.

It is the way the distracters are

interpreted by the students that
disrupts their study.
 Poor Concentration

• When people say that they can't

concentrate, it usually means
that they cannot stay focused
for as long as they would like.

• Most of us experience lapses in

concentration every day.
 Poor Concentration

Concentration lapses become

a problem when we find that
we cannot do things done as
quickly as we would like, or
when we make mistakes.
 Activity:II

List as many factors as you

can think of that disrupt
your concentration.
Concentration

No body is born with

good concentration.

You have to consciously

work towards improving
your concentration.
Concentration

Like everything else,

concentration is a mental
skill, which can be
developed with practice.
Developing Concentration

There are four steps to developing your

concentration ability:

– Establish some concentration

– Find your concentration span
– Increase concentration and its
span
– Develop the concentration habit.
Establish Concentration

You can establish your

concentration by working on the
external and internal distractions
that bother you.
 Activity:

• List three things that you are doing

to take care of yourself to help your
concentration.
• List three things that you can do,
but are not doing, to help your
concentration.
 External distractions

External distractions are things around you

– Noise; conversations
– Inappropriate furniture; inadequate
lighting
– Interruption from other people;
telephone
– Television
- Work: paid or unpaid; housework
External distractions….contd

Be aware of your external

distractions and separate yourself
from them, and deal with them
before you sit down to study.
 Internal Distractions
Internal distractions are things inside
you

– thoughts,
– emotions,
– physical feelings,
– hunger, tiredness,
 Working on External
Distrations

• Work at a place which is well lit,

comfortable and as far away from
noise as possible.
• Make it a habit to work at this place.
• Ensure that there is sufficient space
around for books and papers
 Working on External
Distrations
• Set up a sign to let others know not
to disturb you
• Some sort of uniform – a cap/scarf/
t shirt works best
• Tell your friends and family about
your study schedule and do not waver
from unless absolutely urgent
Working on Internal Distractions

• Attend to physical needs before you

begin your studying
• Ensure that your chair is comfortable
– but not too comfortable. A straight
backed chair works best.
• Make study a habit by working at the
same place and the same time
everyday
 Working on Internal
Distractions
• Do not indulge in exciting activities just
before studying

• At the beginning of a study period,

spend a few minutes to calm and relax
your mind and body. (Try 'Focus on
Your Breath' exercise, we did at the
beginning of this session.)

• Be positive! Believe in your ability to

overcome any challenges.
 Useful Strategies for
Concentration
• If you get side-tracked into worrying or
daydreaming, set aside a specific time each
day - but not just before you go to bed.
• During the day, when your concentration
is distracted by thoughts or worries, tell
yourself to think about it at your special
time.
• Let the thought go; use the 'Be here
now' technique.
• Be sure that you keep the promise with
yourself.
 OR

• Stand up; face away — look at anything

but books to break the association
(you'll find it hard to think of anything
but the books.)
 What can you do about
distractions?

• Do something about things that are

bothering you before you begin to study.

• Stop distracting thoughts that pop into

your mind, as soon as you're aware of
them.
Train Your Wandering Mind
• Whenever you notice your mind
wanders away from what you are
supposed to focus on, simply say to
yourself
– Be here now
• gently bring your attention back to
where you want it. If your mind
wanders again, repeat
– Be here now
 Concentration Span
• Concentration span is the time span
that you can concentrate.
• Time yourself and find out what is
your usual concentration span
• Now work around this
– try and increase it
– decide on your work keeping this in
mind
Increasing Concentration
• Plan to concentrate ... in other words, be
prepared to attend to the task at hand.
• Find out how interested are you in what
you are doing?
• If not much, then try to come up with
reasons for developing an interest.
• Try to identify what it means to you or
how you could use it in your life.
Techniques to Increase Concentration

• Divide tasks into manageable parts.

Achievement will come sooner and
more often!
• Keep track of your thoughts (e.g.
mark an "x" in your textbook each
time you catch yourself daydreaming)
BRAIN AND CONCENTRATION
• Your brain can process information
at the speed of 800 wpm
• A person can speak at the speed of
150 wpm
• Reading speed varies from 100 to
300 wpm
• This spare capacity in the brain
encourages our attention to waver
and to loose concentration
 So, to occupy the brain..

• Use a pencil, highlighter, or anything

else that will increase your active
involvement in what you're doing.

• Read aloud or jot notes of what you

are studying
Techniques to Increase Concentration

• Vary your activities; a change is as

good as a rest ... why torture
yourself?
• Plan breaks according to your
concentration span (you're not a
machine!).
 Ways to Concentrate

• Work on having a positive attitude.

• Prepare to work by setting specific study
goals.
• Keep track of your lapses in
concentration.
• Create a good study environment.
 Ways to Concentrate
Stay in good physical condition.

– Eat nourishing meals

– Drink between 8 to 15 glasses of water to
avoid dehydration that causes
drowsiness
– Get an average of 8 hours of sleep a
night
– Exercise on a regular basis
– Take a short nap if you can
 Ways to Concentrate
• Vary your study activities
• Practice study skills from this workshop
• Use outside help when needed.
• Study with a friend
 How to avoid
distraction
How can I avoid distractions?
 Set up an environment that is
conducive to study. 
 Train your mind by studying at
the same and at the same place
every day.
 Take care of basic physical
needs like hunger etc.
How to avoid distraction….

How can I avoid distractions?

 Plan ahead. 
 Be realistic in setting
your goals. 
 Just do it! 
 Don't daydream. 
Techniques to monitor
Concentration
How can I avoid distractions?
 Maintain a positive
attitude. 
 Use the checkmark
technique
 Chart your progress
 
Techniques to Improve
Concentration
How can I avoid distractions?
 Break the material up
into small sections
 ask questions
 Use the 15 X 4
technique
 
 Study environment for
concentrating
    Tool-up the environment with all
study needs.

• Control noise level and the visual

environment to acceptable levels.

• Avoid relaxing while working; create

a work atmosphere.
How To Concentrate & Study

1. When distracters are present, become

intensely involved.
2. Jot down extraneous thoughts that cross
your mind while studying, you then get
them out of your mind, and on to paper.
3. Set study goals before you begin each
period of study (number of pages, number
of problems, etc.).
How To Study & Concentrate
4. Design adequate rewards after
specified goals are attained.
5. Break up study content by mixing
subjects and building in variety and
interest to avoid boredom.
6. Make the most of rest periods-do
something quite different.
7. Try not to mix work and play.
How To Concentrate & Study
8. Start with short study periods and slowly
build to longer periods as you maintain
concentration.
9. Make a calendar to clear your mind of
distractions.
10. Plan your study period by the amount of
material you have decided to cover, not
by the clock. (Often the clock is one of
the most serious distracters.)
 Points to Think About

• Concentration is not an innate or inborn

ability; it must be learned and developed like
any other skill.

• It's worth learning how to concentrate

because you'll get more done.
 Activity:
There are many factors which can
affect concentration, but many of
which can be dealt with quickly and
easily, others require commitment to
practice.

– What can you do immediately to help with

your concentration?

– What are you prepared to do in the long

term to help with your concentration?