Concentration Session

8/8/2019 Concentration Session

1/48

Focus on Your Breath

This is a basic concentrationpractice. It is also the first step ofrelaxation exercises.

Take a long breath, and breatheout in a slow but comfortablepace.

Take another long breath, and

breathe out slowly. Breathe in your natural breathing

rhythm.


2/48

Focus on Your Breath

Focus on your breathing for amoment. Notice your breathing in andbreathing out.

As you breathe out, let go any tensionyou may have in your body.

If you find yourself distracted in anyway, such as thinking about

something else, simply let it go andreturn to your breathing.

Focus on your breathing


3/48

Concentration is ...

your ability to work without

letting people, feelings or

activities interfere.


4/48

Concentration

The ability to maintain focus on relevant

environmental cues.

Concentration

Focus on relevant

environmental clues

Maintaining attention

AND focus


5/48

Concentration meansdirecting one's attention

on whatever one intends.We all have a natural

ability to concentrate.


6/48


7/48

Activity:..I

Think back to a time when youconcentrated on something. It

does not matter what you weredoing; it could be you wereworking or having fun.

What was the situation? Whatwere you doing?


8/48

Activity:I ..contd

How do you know you wereconcentrating?

What did it feel like toconcentrate? How was yourbody?

What went on in your mind?


9/48

Concentration THEPROBLEM

Studies have found that distractersdon't cause concentration problems

directly.

It is the way the distracters areinterpreted by the students thatdisrupts their study.


10/48

Poor Concentration

When people say that they can'tconcentrate, it usually meansthat they cannot stay focusedfor as long as they would like.

Most of us experience lapses inconcentration every day.


11/48

Poor Concentration

Concentration lapses become

a problem when we find thatwe cannot do things done asquickly as we would like, or

when we make mistakes.


12/48

Activity:II

List as many factors as you

can think of that disruptyour concentration.


13/48

Concentration

No body is born with

good concentration.

You have to consciouslywork towards improving

your concentration.


14/48

Concentration

Like everything else,concentration is a menta

skill, which can bedeveloped with practice.


15/48

Developing Concentration

There are four steps to developing

your concentration ability:

Establish some concentration

Find your concentration span

Increase concentration and itsspan

Develop the concentration habit.


16/48

Establish

Concentration

You can establish yourconcentration by working onthe external and internal

distractions that bother you.


17/48

Activity:

List three things that you are doingto take care of yourself to help your

concentration. List three things that you can do,

but are not doing, to help your

concentration.


18/48

External distractions

External distractions are thingsaround you

Noise; conversations

Inappropriate furniture; inadequatelighting

Interruption from other people;telephone

Television

- Work: paid or unpaid; housework


19/48

External

distractions.contd

Be aware of your externaldistractions and separateyourself from them, and deal

with them before you sit down tostudy.


20/48

Internal Distractions

Internal distractions are thingsinside you

thoughts, emotions,

physical feelings,

hunger, tiredness,


21/48

Working on External

Distrations

Work at a place which is well lit,

comfortable and as far away fromnoise as possible.

Make it a habit to work at this place.

Ensure that there is sufficient spacearound for books and papers


22/48

Working on ExternalDistrations

Set up a sign to let others know notto disturb you

Some sort of uniform a cap/scarf/

t shirt works best Tell your friends and family aboutyour study schedule and do not waver

from unless absolutely urgent


23/48

Working on Internal Distractions

Attend to physical needs before youbegin your studying

Ensure that your chair is comfortable but not too comfortable. A straightbacked chair works best.

Make study a habit by working at thesame place and the same timeeveryday


24/48


25/48

Useful Strategies forConcentration

If you get side-tracked into worrying ordaydreaming, set aside a specific time eachday - but not just before you go to bed.

During the day, when yourconcentration is distracted by thoughtsor worries, tell yourself to think about itat your special time.

Let the thought go; use the 'Be herenow' technique.

Be sure that you keep the promise withyourself.


26/48

OR

Stand up; face away look at anything

but books to break the association(you'll find it hard to think of anythingbut the books.)


27/48

What can you do aboutdistractions?

Do something about things that arebothering you before you begin to study.

Stop distracting thoughts that pop intoyour mind, as soon as you're aware ofthem.


28/48


29/48

Concentration Span

Concentration span is the time spanthat 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 inmind


30/48

Increasing Concentration

Plan to concentrate ... in otherwords, be prepared to attend to thetask at hand.

Find out how interested are you inwhat you are doing?

If not much, then try to come up

with reasons for developing aninterest.

Try to identify what it means to youor how you could use it in your life.


31/48

Techniques to IncreaseConcentration

Divide tasks into manageable parts.Achievement will come sooner andmore often!

Keep track of your thoughts (e.g.

mark an "x" in your textbook eachtime you catch yourself daydreaming)


32/48

BRAINAND CONCENTRATION

Your brain can process informationat the speed of 800 wpm

A person can speak at the speed of150 wpm

Reading speed varies from 100 to300 wpm

This spare capacity in the brainencourages our attention to waverand to loose concentration


33/48

So, to occupy the brain..

Use a pencil, highlighter, or anythingelse that will increase your active

involvement in what you're doing.

Read aloud or jot notes of what you

are studying


34/48

Techniques to IncreaseConcentration

Vary your activities; a change is as

good as a rest ... why tortureyourself? Plan breaks according to your

concentration span (you're not a

machine!).


35/48


36/48

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.


37/48

Ways to Concentrate

Stay in good physical condition.

Eat nourishing meals

Drink between 8 to 15 glasses of water toavoid dehydration that causes

drowsiness

Get an average of 8 hours of sleep anight

Exercise on a regular basis

Take a short nap if you can


38/48

Ways to Concentrate

Vary your study activities Practice study skills from this workshop

Use outside help when needed.

Study with a friend

t


39/48

ow to avo

distractionHow can I avoid distractions?

Set up an environment that isconducive to study.

Trainyour mind by studying atthe same and at the same placeeveryday.

Take careof basic physicalneeds like hungeretc.


40/48

How to avoid distraction.

How can I avoid distractions?

Planahead. Berealistic insetting

your goals.

Just do it!

Don't daydream.


41/48

Techniques to monitor

ConcentrationHow can I avoid distractions?

Maintaina positiveattitude. Use the checkmark

technique Chart your progress


42/48

Techniques to Improve

ConcentrationHow can I avoid distractions?

Break thematerial upintosmallsections ask questions

Use the 15 X 4technique


43/48

Study environment for

concentratingy Tool-up the environment with all

study needs.

Control noise level and the visualenvironment to acceptable levels.

Avoid relaxing while working; createa work atmosphere.


44/48

1. When distracters are present,become intensely involved.

2. Jot down extraneous thoughtsthat cross your mind whilestudying, you then get them outof your mind, and on to paper.

3. Set study goals before you begineach period of study (number ofpages, number of problems, etc.).

How To Concentrate & Study


45/48

How To Study & Concentrate

4. Design adequate rewards afterspecified goals are attained.

5. Break up study content by mixing

subjects and building in variety andinterest to avoid boredom.6. Make the most of rest periods-do

something quite different.

7. Try not to mix work and play.


46/48

How To Concentrate & Study

8. Start with short study periods and slowlybuild to longer periods as you maintainconcentration.

9. Make a calendar to clear your mind ofdistractions.

10. Plan your study period by the amount ofmaterial you have decided to cover, not

by the clock. (O

ften the clock is one ofthe most serious distracters.)


47/48

Points to Think About

Concentration is not an innate or inbornability; it must be learned and developed

like any other skill.

It's worth learning how to concentrate

because you'll get more done.


48/48

Activity:

There are many factors which canaffect concentration, but many ofwhich can be dealt with quickly andeasily, others require commitment topractice.

What can you do immediately to help

with your concentration?

What are you prepared to do in the longterm to help with your concentration?

Concentration Session

Documents

Transcript of Concentration Session