Page 78 - Javanan Magazine Issue # 1893

PSYCHOLOGICAL ISSUE No. 1890
PSYCHOLOGICAL
ISSUE No. 1856
PERSPECTIVES JAVANAN
PERSPECTIVES
JAVANAN
Dr. Alan A.
Modarressi LOGICAL PERSPECTIVES
Clinical and A SOCIOCULTURAL AND MIND AND BODY OUTLOOK
Neuro-Psychologyst
In this column, we examine the mental health issues in the context
of social, culture, and physiological concerns of the Iranian community

CONCENTRATION PROBLEMS AND DISTRACTIBILITY

Part 2-More Strategies to Stay Focused in a Digital World

ast week, I explored the is-
sue of having concentration
Lproblems and a wandering
mind, which can be a frustrating
experience, leaving us unable to
focus on the task or project be-
fore us. This can lead to inefficient
functioning, low productivity and
higher stress and anxiety. Howev-
er, the good news is that the prob-
lem is entirely manageable with
simple lifestyle changes and other
easy strategies to help us refocus
and train our wandering mind.
I touched upon some ways of
bringing these changes about and
here are more strategies to achieve
your goal.
The way to bring structure is by
making a schedule that constrains
our time. We perform at our best
when we know what our day is go-
ing to look like. Rather than keep-
ing a to-do list, with tasks that of-
ten go unfinished and get recycled
onto the next day’s list, Mr. Eyal
suggests using a timebox calendar.
Because there are only 24 hours
in a day, a calendar forces you to
prioritize, to make a choice — do
I want to do this or that. With a to-back meetings, it’s hard to fit in lunch. feel lonely or disconnected, sched-
timebox calendar, the goal is not to time to think and write, often the Exercise- Allotting time for ex- ule time in your day to speak with
finish anything; the goal is to work part of the job that gets relegated ercise is a proven way to improve family or friends. If you’re bored,
on that task for as long as you said to early mornings or late nights. focus, memory and productivity. take a break and pursue a new
you would without distraction. Mr. Eyal likes to use the “do-not- A British study found that workers hobby.
Make an agenda for each meet- disturb-while-driving” function experienced a 21 percent increase Mindfulness meditation in-
ing so that you and other attendees on his iPhone no matter what task in concentration and a 41 percent volves paying attention to the
have an idea of how much time it he’s involved in, knowing that if increase in motivation on the days present moment — your thoughts,
will take and what you hope to ac- the sender types urgent, the mes- they worked out. emotions and sensations — what-
complish. sage will come through. Check in with yourself - The ever is happening.
Rather than read every email After a period of focused con- state of the world is enough to Research has shown that mind-
the moment it lands in your inbox, centration, it’s important to take a fog anyone’s brain. The reason fulness practices improve working
schedule two or three specific time brief micro-break to recharge — we lose focus most of the time is memory and focus, training the
slots during the day to batch them. like a battery — according to a because we are looking to escape mind to let go of distractions. The
Similarly, you can allocate a time study in the International Journal some kind of discomfort, such as digital world has been engineered
to make personal phone calls and of Stress Management. Schedule stress, anxiety, loneliness or bore- for distraction, and with quick hits
another to scroll through social breaks for short unfocused activi- dom. If watching or reading the from social media, we don’t see
media. ties, such as a quick walk or some news increases your anxiety, limit how unrewarding these distrac-
Quiet time- With days of back- stretching, as well as time to eat the time you spend doing it. If you tions are.

DANESH FOROUGHI, PH.D. Alan Modarressi, PhD, QME
Licensed Clinical Psychologist, PSY13680 Licensed Clinical Psychologist
Licensed Marriage, Family & Child Psychotherapist, MFC23455 Qualified Medical Evaluator
Certified National Board of Addiction Examiners #4974 Certified Psychophsychologist
Tel: (310) 940-3642 Diplomat, American Academy of Pain Management
15720 Ventura Blvd., Second Fl. #224 Encino CA 91436 (818) 501-6080 (562) 861-7226

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