Concentration training methods

The degree of concentration is the most important factor that affects a person's ability to learn. Attention includes visual, auditory, and coordination between various senses, among others. Today we will learn how to focus attention training.

Visual attention

Visual attention consists of three types of attention: visual concentration, visual tracking, and visual transfer.

Visual concentration

Static Gaze

Find an object in the room, either a chair or a potted flower, place it about 60 cm in front of you, let your eyes look flat in front of you, blink naturally, and focus on this one object for 15 minutes, concentrating on it carefully. Then close your eyes and try to sketch the image of the object in your mind, describe it in as much detail as possible, preferably with words to describe the features, and then repeat the look carefully, and if there are mistakes, correct them. This method can improve observation, attention, memory and creativity.

Focus on a point

Draw a black dot on a white sheet of paper, place it flat at a distance of 30 cm from your eyes, stare at it continuously for 1 minute without turning your eyes, try not to blink, see if a white halo appears below the black dot, then look at the white wall to see if there is a white dot, count the number of white dots on the wall from the time you see them, and calculate the time when they disappear. Practice 3 times a day continuously for 15 days. This training will make the white halos appear faster and faster, and the white dots on the wall last longer and longer. Because this activity activates the cone cells and rod cells in the retina, it has a very good effect on visual attention.

Reading numbers

Show 250 numbers in front of you and ask to read them accurately, clearly and quickly, writing down the number of times you read them wrong and the time you spent. Practice every other day for a period of time.

Read backwards stories

During the training, concentrate on reading, trying to speed up and reduce the number of errors. Record the number of errors and the time spent while reading the story, so that the number of errors and the speed are fewer and faster.

Visual tracking training

Pencil game

Look for key words while reading and take a pen to draw a line through the important places so that the eyes will unconsciously follow the pen tip, which not only improves reading speed but also helps to correct the bad habit of distracting attention during reading.

Word Circle Training

Ask to circle all the second number after the figure 6 below.

Sweeping Folds

First make a card as shown below, place it 20 cm away from your eyes, keep your head still, and sweep your eyes along the folding line from the hollow circle to see every black dot, count the number of sweeps in 1 minute, and you will find more and more times with repeated training.

Visual transfer

As shown in the figure below, (1) add two adjacent numbers, e.g., 3 and 5 equals 8, and write the sum 8 in the third cell. (2) Then add the second and third numbers together, and write the sum in the fourth cell (if the number exceeds 10, such as 5*8 = door, write "3" in the fourth cell only). (3) Until the first and second numbers (3, 5) appear in the same cycle. (4) Count the total number of numbers before the cycle appears. (5) Record the number of cycles and the number of errors and recalculations that occur.

Auditory Attention

Listen to a short text and pay attention to the word "yes" as you listen to it.

Do one thing at a time

Develop the habit of devoting all your energy to one thing so that you can enjoy what you are doing, and secondly, do one thing at a time so that you can finish it quickly and efficiently, increasing your sense of accomplishment, thus creating more interest in what you are doing and better concentration.

Self-positive suggestion

It is the process by which individuals influence themselves through words, images, imagination, etc. The result of suggestion will cause some degree of change in one's state of mind, emotion, will, interest and even physiological state. Positive self-cueing can eliminate personal fears and worries and maintain a good mental state. Wish to improve your focus when you mentally stare at it and focus all your energy on the present moment. Self-positive cueing can also be done by writing card prompts or practicing in front of a mirror.

Resist temptation

It's not easy to quiet your mind and focus on the problem at hand in a tempting environment, but the only way to do well is to refuse temptation and focus on what you're doing. Keeping a calm mind, being diligent in introspection, and exercising willpower all help to resist temptation and maintain focus.

Yoga

Balance Pose

Keep the body upright, feet together, arms hanging at the side of the body, breathing naturally and relaxing the body bubble. Inhale, lift the right leg by bending the knee, while raising the arms sideways, palms down; hold the posture for 3 breaths, exhale to restore the standing posture, change legs and repeat the exercise. Exercise the sense of balance, allowing one to focus the mind and improve one's concentration.

Meditation Pose

Sit in yoga meditation pose, back straight, normal breathing, thumb and index finger interlocked, the rest of the fingers straight, palm facing up. Close your eyes, let go of distractions, focus your mind on your eyebrows, relax your body, slow down your breathing and feel your heartbeat. Often meditating and keeping the wisdom handprints can help to improve the inattentiveness of the mind and body by activating the meridians and blood, calming the mind, and improving the concentration.

Other attention training tips

1、Repeat the numbers

Let someone else come up with a set of numbers, such as 5473869, you repeat it, starting with the seven digits, when it feels easy to deal with, then move up to eight, then to nine, when it reaches twelve, then do not move up again, only once a day. This game "play" every day for about 10 minutes, a total of about a month to play.

2、Learn to broadcast

TV broadcast news, the TV said a sentence, you learn a sentence, the mouth to learn the upper sentence, the ear to pay attention to the next sentence, 5 minutes a day, for a month, to learn 10 minutes in a row good 5 words, your attention to focus on a good.

3、Copy books

Copy the good articles you like into an excerpt book. When you first copy, you should read no less than six words at a time, and then increase them in order. When you can read (remember) about fifteen words on average each time, your concentration has been well trained.

4、Quick calculation

Write two random groups of five digits as addends on the top of a piece of paper, and write the sum of the addends underneath the two groups (round up to the hundred thousand digits); then calculate the sum of the sum of the sum and the second sum, and write the sum underneath the previous sum, and add them in a cycle, the faster and more accurate the better. Using an A4 sheet of paper, you can calculate about 20 sets. A trained adult can do it in less than 1 minute, an elementary school student can do it in 1 minute and 30 seconds, and a junior student should be able to do it in less than 2 minutes. Once a day, one sheet at a time (about 20 sets). This training requires a high degree of concentration and is equivalent to completing about 100 additions in 1-2 minutes, which is still relatively intense, and long-term adherence can effectively improve students' attention span.