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This video lecture explains implementing strategies
for training and enhancing concentration.

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On completion of this training sequence

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you will be able to implement strategies
for training and enhancing concentration

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Concentration at work.

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And breathing exercises.

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This is the agenda.

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We will first look at concentration at work.

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Followed by breathing exercises.

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In the end we will give a summary.

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Concentration is the act of focusing one’s attention.

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When you concentrate,
you focus your mental effort on one subject

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thought or object

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While doing so,
you exclude any unrelated feelings

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thoughts, ideas or sensations.

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Learning how to concentrate at work

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is essential for succeeding in your career.

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Because concentration is the ability
to apply your undivided attention

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to any single task, subject,
thought or object

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the ability to maintain concentration will enable you

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to perform any work-related task
or responsibility more successfully.

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You will be able to reach a decision or solution
more quickly

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and accomplish tasks effectively and efficiently.

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Some other benefits of the ability
to concentrate at work are:

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You are faster.

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You can complete tasks more quickly
and with greater creativity

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increasing your overall productivity.

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Produce higher quality work.

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You can complete tasks with fewer mistakes

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and come up with more creative ideas.

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Less stress.

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Eliminating distractions from your work

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means you reduce the likelihood of falling behind

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and thereby have less stress in your day.

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You’re also able to better see

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which responsibilities
should be delegated or outsourced

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rather than taking it all on yourself.

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Your subconscious mind helps you operate efficiently.

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If you are fully focused

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your subconscious mind is working in the background

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helping you perform the tasks more quickly
and with greater efficiency.

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These benefits generally lead
to an overall improved performance at work

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which can lead to greater career opportunities
and advancement

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as well as potential raises.

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Regular exercise strengthens the body

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but the mind also benefits from purposeful mental exercise

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that improves memory and concentration.

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Here are several steps to take:

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Meditate.

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Meditation is beneficial for many reasons.

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It reduces stress, helps you feel calm
and can boost your attention span.

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Research even shows
it increases gray matter in the brain

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which benefits your memory and cognition.

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Exercise.

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Exercise helps boost your brain’s ability
to ignore distractions.

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Maintaining your weight is also a great way

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to keep your memory in top condition.

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Develop willpower.

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To better hone your willpower

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focus on one goal at a time.

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Be specific and clear about your goals
and commit to them.

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Some of the previous tips naturally help
strengthen willpower

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such as meditation
or setting a timer

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so you are only focused on a single task.

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The more you can develop your willpower
and resist temptation

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the more focused you will likely be.

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Work on memorization.

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Memorization is not only great for retaining information

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but it also exercises your memory muscles.

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Memorization can lead to increased vocabulary
and improved writing.

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It can also help you stay focused
on important tasks

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because you are used to working out your brain.

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Aim to memorize a poem, quote,
verse or piece of trivia each week

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to help train your brain.

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Read more.

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Even though access to reading material
has increased exponentially

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with the rise of the digital age

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the amount of time most people spend reading
said material has not.

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More so, online scrolling habits tend to make people
less engaged with written content.

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Be more attentive.

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Practicing attentive listening
is an essential interpersonal skill

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you will need in the workplace.

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Start being more attentive in the conversations
you have with loved ones and coworkers.

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For instance, you could make it a point
not to check your phone

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while you’re eating lunch with a colleague.

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Active listening involves listening with all the senses.

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You should use both verbal and nonverbal cues
to convey your attentiveness to the speaker

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 including nodding your head, agreeing
and maintaining eye contact.

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Work when you are most productive.

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People do their best work when they are alert

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so it is important to identify your most productive periods.

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This may mean you are more productive right after lunch

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as opposed to a coworker who always seems to finish their work
early in the morning.

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Know when to recharge.

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Productive workers know when to step back

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and leave an important task for another day.

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Try to avoid working overtime

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and only check company emails during work hours.

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Those who work from home may want to take
a 20-minute nap in the afternoon to recharge.

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Even quick 30-second breaks throughout the day

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can help you regain focus
and look at a task with refreshed concentration.

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Declutter your surroundings.

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Set aside some time to declutter
and organize your files and mail every day

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so your workspace is less distracting.

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If you have allowed paperwork to pile up,
for instance

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file the documents in a stacked tray or drawer
until you are ready to work on them.

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This keeps your desk free from clutter

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so you can focus on the task at hand.

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Having personal effects on your desk is okay

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but avoid displaying too many photos or collectibles.

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Ideally, you should declutter at the end of the workday

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so you can come in the next morning
without feeling stressed or distracted.

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Choose sound or silence.

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Some people work better in a completely quiet environment.

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Others cannot concentrate without background music.

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Learn whether silence or sound boosts your concentration

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and figure out how to implement it at work.

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For example, you might need a pair of noise-canceling headphones

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if you prefer silence but you work in an open office.

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If you work better with music

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choose music you enjoy
that does not feature distracting lyrics.

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Set the ideal temperature.

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Feeling too hot or too cold
can reduce your ability to concentrate.

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While you cannot control
your company’s preset thermostat

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you can keep a light sweater or desk fan on hand.

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In offices where the preset temperature
is an issue for many employees

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speak with your manager about setting a temperature

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that is most comfortable and conducive to productivity.

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Eliminate distractions.

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Distractions impact work in many ways

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and yet it is difficult to fully eliminate them.

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Checking your email, text messages, social media
or favorite websites during the workday

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takes away from the time
you could be spending completing a task.

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The key is to identify common distractions
and eliminate them.

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Belly breathing.

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Sit or lie flat in a comfortable position.

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Put one hand on your belly just below your ribs

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the other on your chest.

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Take a deep breath in through your nose

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and let your belly push your hand out.

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Your chest should not move.

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Breathe out through pursed lips
as if you were whistling.

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Feel the hand on your belly go in

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and use it to push all the air out.

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Advanced breathing exercises.

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Put one hand on your belly and the other on your chest.

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Take a deep, slow breath from your belly

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and silently count to 4.

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Hold your breath, and silently count from 1 to 7.

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Breathe out completely as you silently count from 1 to 8.

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By the time, try to get all the air out of your lungs.

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Repeat 3 to 7 times or until you feel calm.

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In this Powerpoint we gave tips
on how to improve concentration at the work place.

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Besides that we provided exercises for breathing.