While the exact rate varies, most of our minds wander, on average 50% of the time.
In a recent study, the largest mind gaps were seen during work hours. Here we explore a few suggestions to help your wandering mind on track and focused while you're on the lock.
Tip 1:
Manage temptations. Many distractors are digital: Facebook's status updates, tweets, emails, and etc. There are several apps that can wall off those temptations to wander off. Check out the following 2 apps and stay on track:
- Nanny for Google blocks off websites you might be tempted to visit
- StayFocusd limits the amount of time (also set by you) you can spend in your inbox, on Facebook, or wherever else
Tip 2:
Monitor your mind and take second thoughts. Noticing where your mind has gone – checking your twitter feed instead of working on that report – gives you the chance for a second thought: “my mind has wandered off again.” That very thought disengages your brain from where it has wandered and activates brain circuits that can help your attention get unstuck and return to the work at hand.
Tip 3:
Practice a daily mindfulness session. This mental exercise can be as simple as watching your breath, noticing when your mind has wandered off, letting go of the wandering thought and bringing it back to your breath again. These movements of the mind are like a mental workout, the equivalent of repetitions in lifting free weights: every rep strengthens the muscle a bit more. In mindfulness what gets stronger are the brain’s circuits for noticing when your mind has wandered, letting go, and returning to your chosen focus. And that’s just what we need to stay with during that one important task we’re working on.
