Absent-mindedness is not such a harmless flaw as it might seem. Today you are trying to open the door with a keychain in the shape of a plush heart, and tomorrow you will forget to turn on the included iron at home. To defeat absent-mindedness, one must learn to live “here” and “now”, and not be carried away by thoughts into uncharted worlds.
You will need
- - a comfortable chair or chair;
- - a glass;
- - water.
Instruction manual
one
Learn to control your body. All motor impulses must obey the mind, and the mind - the will. First of all, learn to control the muscular movements of the body. To do this, there are a number of concentration exercises. Start at the lightest: sit on a comfortable chair or chair and remain in the selected position motionless for five minutes. You must control and suppress involuntary movements. Make sure all muscles are relaxed. To do this, mentally “check” every part of the body: arms, legs, spine, neck, shoulders. You will see that individual muscles can be tense, even when it seems to you that the body is completely relaxed. Exercise should not cause discomfort. Practice every day until you can successfully control yourself. Gradually increase the duration of the exercise from 5 to 15 minutes.
2
Take a glass, fill it to the brim with water and hold it on an outstretched hand in front of you. Concentrate all attention on the object, while trying to keep your hand so even that the water does not tremble. Start with a minute and gradually increase the exercise time to 5 minutes. If it is physically difficult for you to hold a full glass on your outstretched arm, replace it with a plastic glass. The weight of the item in this case does not matter.
3
Get rid of extraneous thoughts, distracting sound, tactile and visual images. Practice focusing your attention on one subject. Sit on a chair, take a comfortable pose. Imagine that a look is a searchlight. For 3-4 minutes, “light” one selected object, leaving everything around “in the dark.” Focus only on the visual image, consider all the details. Then slowly change the object of observation. Similarly, you can focus on tactile sensations. Take turns feeling each part of the body.
4
When going out for a walk, pay attention to the world around you. View homes, window shapes, trees, park benches and fountains. Listen to the noise around, think of what individual sounds it makes up. Do not let the stream of associations divert your thoughts to the side. This may seem difficult at first, but the exercises will be much better after regular training.
5
Analyze the causes of distraction. Sometimes it can signal strong internal tension and stress. Perhaps the reason for the frequent “escapes” from the present is that this present hurts you.
note
Get rid of the habit of flicking a pen, banging on the table or twisting sunglasses in your hands. Your hands should rest calmly. If this is difficult, lock your fingers into the lock.
Useful advice
Perform relaxing exercises before bedtime. This will not only allow you to improve concentration, but also quickly fall asleep.