Improving your powers of concentration will help you get more done in less time. Below are some of the major benefits of developing your ability to focus as well as some practical steps for achieving extreme concentration.

The Benefits of Improved Concentration:

1. Be more productive. By devoting your full attention to whatever you’re doing at the moment, you’ll produce better quality work in less time. It really is this simple!

2. Be a better friend. Conversations are more pleasant if you feel like others are really listening to you. Paying attention to others will help you appreciate your family and friends, and understand how to support them when they need it.

3. Feel more peaceful. Many studies have found that multitasking makes people slower and less effective at performing various tasks. Trying to do too many things at once can cause stress and make you feel less alert. By contrast, focusing on one thing helps to calm your mind.

Training Your Mind To Concentrate:

1. Focus on one thing at a time. Place your mind on whatever you’re doing in the present moment. Think about how you act when you’re engrossed in a thrilling movie or a new romance and try to duplicate that experience. If you don’t feel passionate about a particular task, look for some meaningful aspect or motivate yourself with the desire to complete it in less time.

2. Abandon distracting thoughts. Your mind will wander. Remain aware of your thoughts. When you notice a distracting thought, decline to pursue it. Return your attention to your chosen object. Repeat this as often as necessary. With practice, it will get easier.

3. Meditate. To enhance your progress, try meditating. Sit and focus on your breath or spiritual attainments. You can extend that mindfulness to all your daily activities from eating lunch to playing with your children.

Other Steps to Improve Concentration:

1. Minimize external distractions. Your restless mind is probably the greatest distraction, but a controlled environment can help too. Turn off your phone and wait until later to check your email. Clear off your desk. If you can’t find a quiet spot, consider using white noise recordings, instrumental music, or earplugs.

2. Get fully engaged in what you’re doing. It’s easier to focus when you’re actively involved. Take notes in class. Highlight passages while you read. Think about questions you want to ask a speaker. Invent ways to improve a routine household chore.

3. Vary your activities. While you’re increasing your attention span, it may be helpful to switch from one activity to another to remain alert. So if you feel stuck writing a report, go return some phone calls for a while – you’ll feel rejuvenated when you come back to the report.

4. Plan regular breaks. Taking breaks can improve your performance. Chat with your co-workers or walk around the block. Reward yourself with an activity you enjoy after completing a difficult project. Just standing up from time to time is refreshing because it helps your brain get more oxygen.

5. Avoid overloading your schedule. Budgeting your time realistically can make it easier to concentrate. You’ll be less likely to get distracted by worries about getting everything done. If you’re chronically overloaded, you may need to adjust your priorities.

6. Take care of your health. Your physical health affects all your mental functioning. Get adequate sleep and rest. Maintain a healthy weight by eating a nutritious diet and getting daily exercise.

Your ability to focus will improve with practice. As you learn to concentrate more fully, you’ll enjoy greater peace of mind and productivity.

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Do you struggle to keep your New Year’s resolutions? More than likely, the excitement of starting a New Year wanes away and you find yourself back into your old routines.

With proper motivation and the will to change, you can be the exception to this trend. The trick is to turn your optimism for the New Year into concrete actions. Once you start a routine, it becomes easier to follow through.

Whether you’re making multiple resolutions or wanting to work towards one bigger goal, be sure to pick something that’s achievable within the year’s time frame.

Set Achievable and Clear Goals

Strive for making your goals achievable so you don’t set yourself up for future failure. For example, let’s say your goal is to lose weight. Determine where you stand currently, and then give yourself a goal that can be achieved following the 1-2 pounds per week guideline.

You’ll also benefit from making clear goals. Rather than saying that you want to be thinner, say how many pounds you’d like to lose. Then define the “how” as well. Are you going to follow a specific diet? How are you going to cut calories? Are you going to start a moderate exercise routine? How often?

With a clear, achievable goal and a set plan of tasks you know you can complete, you virtually guarantee your success! You know exactly what you want and how you’re going to get there. All you need to do now is take action.

Take Action

Taking action is usually where people tend to run into some trouble. It’s easy to get pumped up about an idea, but when it comes down to executing your plan, you might be tempted to fall short.

In this situation, you only need to muster up the energy to start. Tell yourself that you’re going to stick to your new plan for one week and then evaluate how it went. On the other hand, if you take everything in all at once, you’ll be less likely to begin in the first place. If it looks overwhelming, just focus on the short term.

Form a Routine

The reason you want to take baby steps at first is because once you form a new routine, it’s actually easy to hold yourself to it. Some say that it takes as little as two weeks to get a new routine engrained in your brain.

For example, in the weight loss scenario, starting an exercise routine can be especially grueling if you’re out of shape. The first two days can leave you tired, sore, and weak. That doesn’t sound like fun at all! However, those first two days are the worst you’ll endure. After your routine is built, you may find that you look forward to your exercise sessions.

Reward Yourself

Reward yourself often for your excellent efforts because you deserve it for working hard to change yourself for the better. You don’t need to wait until the end of the year to treat yourself.

Break up your goals into smaller pieces and every time you achieve a milestone, give yourself something that you enjoy. It could be an item you’ve been wanting or maybe a night out on the town.

Rewarding yourself for a job well done motivates you to keep going!

Do It Again!

After your first successful year of bettering yourself through New Year’s resolutions, you can then repeat the process and work on another aspect of your life. Before you know it, you’ll be a perfectly happy and healthy person because of your awareness, perseverance, and hard work!

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1. 5 Tips for Keeping Your New Year’s Resolutions

If you have a habit of setting resolutions at the beginning of the year and then abandoning them a few days later, now is your chance to try something different. Imagine how the course of your life could change for the better if you followed through on your resolutions until you achieved your goals!

Change Your Thinking

It’s very possible to overcome your habit of giving up on New Year’s resolutions with a few basic tips. Above all else, avoid regarding your resolutions as something to aspire to and then forgetting them when they no longer seem pertinent or interesting. New Year’s resolutions can be extremely enriching and self-improving if you find a way to maintain them throughout the year.

Here are some tips for keeping your resolutions:

1. Make a commitment. You must be willing to make a strong commitment to change in order for your resolutions to be successful. Believe that you can, and will, accomplish what you set out to do. If you give yourself unwavering support, then you’ll bolster that belief and achieve what you seek.

• Choose New Year’s resolutions that you genuinely want to achieve. Make positive resolutions and focus on the positive aspects of achieving them.

• Tell everyone you know about your resolutions. When everyone knows what you’re setting out to achieve, they can help hold you accountable.

• Plan ahead rather than choosing your resolutions at the very last moment. The longer you spend planning and preparing for your resolution goals, the better the results will be.

2. Have realistic expectations. Continued motivation is the key to achieving your goals. If you set the bar too high, then you also set yourself up for failure, which can be profoundly de-motivating for you.

• Aim realistically, rather than too high. Give yourself a challenge, but not so much of a challenge that you end up setting yourself up for inevitable failure.

• If you plan on setting similar resolutions as last year, consider first and foremost why last year’s resolutions failed. If your resolutions didn’t work last time, then determine why in order to avoid a repeat performance.

3. Write down your goals. When you put your resolutions into writing, you make them real. You put your commitment down on paper. Put your goals where you can see them, in written form, so you won’t forget what you’re setting out to achieve this year.

4. Plan out your goals. Articulating what you intend to achieve this year is a big part of setting resolutions, but planning how to achieve them is a completely different story. Write down a plan for each resolution that you want to achieve rather than simply hoping for the best.

5. Give your goals flexibility. Not everything is going to work out exactly the way you planned, so be flexible in the goals that you set. Avoid allowing rigid resolutions to throw you off track if something doesn’t go quite how you planned it. Try to predict what challenges you may face, and create a contingency plan for those challenges just in case.

Bottom Line

You can keep your New Year’s resolutions if you do a little bit of planning and preparing ahead of time. Just like any goal setting process, the key is to be realistic about your goals and the challenges you may face in trying to achieve them. The more realistic and flexible you are, the more likely you’ll be to achieve your goals.

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Your past shapes who you are. The experiences you have throughout your life play an integral part in how you behave and look at the world. This may not seem like a big deal, but in certain circumstances, it can become a detriment to your success.

Keeping your focus on your past can actually negatively affect things in the future. From your work life to your love life, even your day-to-day things can be affected by an inability to move past negative experiences.

Romance

It’s perfectly normal to feel sad after a breakup, and even spend some time licking your emotional wounds. However, focusing on relationships that are long over is an unhealthy way to live your life.

You can sabotage your future love life by idealizing your ex. This sets up a standard in your mind that no future romantic interests can meet. This robs you of potential opportunities for what could be even greater relationships.

Each romantic relationship, however, has something valuable you can take from it. Allow yourself to learn the lessons that the relationship teaches, then give yourself permission to move on.

Fears

Most fears are caused by prior experiences. People who are afraid of dogs usually had a bad experience with a dog. People who avoid eating certain foods likely had a really bad reaction to that food when they tried it.

While this is a rather indirect way of dwelling on the past, it can close you off to new experiences.

Forgiveness

Grudges can run deep. If a person feels that someone has wronged them, they could be hard pressed to let the person attempt to atone for their mistake.

Anger seems justified in a lot of circumstances. However, forgiveness is a major part of the healing process that can result in a tremendous restoration. People who were once alienated after a falling out can let bygones be bygones and start fresh.

Keep the Past in the Past

After a particularly negative experience, it’s human nature to put some emphasis on it. It’s important to remember that tomorrow is a brand new day. You can choose to start off with a completely blank slate.

Emotional responses are normal and grieving is a necessary process in tragic circumstances, but remaining stuck in that state is the danger. Emotional wounds begin to heal when, after a time of grieving, you move on with your life.

Take time to recover from negative experiences. However, it’s equally important that you make an effort to let bygones be bygones. Tomorrow is the first day of the rest of your life. Keep a positive outlook, even after a bad experience. Learn the lesson that the experience offers, file it away in your mind and choose to head in a positive direction.

The past has value, and should not be discarded entirely. But once you’ve learned the lessons from the past and gotten all the benefit it offers, take what you’ve learned and use it to move forward with a positive attitude in the direction of your dreams.

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Procrastination is a habit that kills your productivity and robs you of the success you were born to experience. When you put off until later what you can quickly handle now, you multiply your stress. The things you put off rarely take care of themselves by the time you get to them, and the molehills of your life become mountains as a result.

Instead, you can experience a life of abundant joy and peace simply by making the decision to take action on a consistent basis. You’ll feel more decisive and confident, and you’ll more efficiently and effectively move through your schedule.

Try these tips to banish procrastination and take action in the direction of your dreams:

1. Employ the one-minute rule. Throughout your day, your mind will constantly bring to your attention things that you need to accomplish. As you think of these things, write them down. If the task would take less than a minute to complete, why not just do it now and get it over with? This step alone will help you feel more productive.

2. Get rid of clutter. Clutter is a drain on your mental energy. A clutter free environment promotes action, while cluttered space fuels procrastination.

• Commit to spending 10 minutes per day straightening up your home or office. In those 10 minutes, throw away as many papers and things you don’t need as you possibly can. Remember that the things that clutter your space are robbing you of your peace. Reclaim that peace by reclaiming your space.

3. Seek the help of a professional organizer. If you find that your procrastination is due to your lack of organization, a professional can quickly help you regain control. An organization professional is the fastest way to turn a life of chaos into complete order.

4. Discover why you’re procrastinating. Ask yourself questions to determine the reason for your indecision. Every form of procrastination is simply a delayed decision. Do you need more information to make the right choice? Is there a fear that you’re avoiding? Is the task unpleasant? Once you find out what’s truly in the way, you can get past it and get to work.

5. Break it down. Most big jobs can be broken down into smaller, bite-sized pieces. List the steps for your project. Make each step something that can be accomplished in a single short session of work. Focus on one small task at a time to keep you from getting overwhelmed, and complete the tasks on your list one by one until the project is completed.

6. Reward yourself. Sometimes, tasks you must complete are boring and seek to provide little immediate payoff. If the job still has to get done, but you’re having trouble getting yourself going, bribe yourself with a small reward for completing the task. A warm bubble bath, your favorite TV show, or indulging in your favorite hobby are possible rewards.

By using these simple tools, you can banish procrastination from your life forever. Learn from your feelings of hesitation, but don’t let those feelings stop you from experiencing the success you deserve in life. Instead, put these tips into practice today to experience a greater sense of peace, self-confidence, and control over your busy schedule.

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1. Is Fear and Anxiety at the Root of Your Procrastination?

Do you feel like something is missing in your life? Learning to focus on you, instead of others, may be the key you’ve been seeking!

If you find that you’re comparing yourself to others and coming up short, it’s time to stop that destructive habit. Comparisons get you nowhere. Rather than leading to positive improvements, they only cause you pain and discontent.

A better choice is to focus on your own personal needs and wants. You’re a unique individual who requires a personal approach! This helps you boost your self-image because you’re focused on improving yourself and not trying to beat someone else in some uncharted race.

Learning to focus on you rather than everyone else around you can be a difficult task. Too often, we’re so used to focusing on our families and friends that we don’t even know how to begin the process of focusing on our own choices and decisions that determine our lives.

Follow these five tips to help you focus on fully enjoying your life:

1. Devote one hour a day to “me time.” During this time, focus completely on yourself and the things you need or desire to feel strong, lovable and important. Reflect on what’s important to you. Dream big dreams and figure out small steps you can take to achieve them.

• Your “me-time” can be anything you like it to be: take a relaxing bubble bath, go for a walk, take a nap, get a manicure, read a novel, or do something else. Anything that brings you pleasure simply for the sake of pleasure qualifies as me-time.

2. Take care of your own physical, spiritual and health needs. Relying on someone else to meet your needs only leads to dependence and resentment. Don’t wait for someone else to do these things for you.

• You have the power within you to meet your own needs and the only way you can be truly whole is to do just that.

3. Feed you mind and body good healthy fuels. You cannot expect your mind and body to function at their best if you don’t provide them with the fuels they need to work at full capacity.

• Feed your body good foods: fresh fruits and vegetables, whole grains, and lean proteins. Drink plenty of water to keep your body fully hydrated.

• Feed your mind by reading informative, well-written books, newspapers, and magazines. Choose recreational reading that builds your mind and spirit. Limit your TV watching and spend your time pursuing things that stimulate your thinking instead.

• Play board games rather than video games. Listen to music designed to stimulate your brain waves with binary beats.

4. Spend time each day doing something you love. No matter what your hobby is, it’s healthy to indulge in a creative pastime.

• Gardening, painting, woodcarving and pottery are all hobbies that encourage your creativity while you use your hands to create something beautiful.

5. Start a gratitude journal. Begin and end each day by listing five unique things you’re grateful for in your life. Before long, you’ll find that you spend more of your time dwelling on all the good things you have in the world rather than negative obstacles you might face.

Focusing on you helps you take the best possible care of yourself. It allows you to replenish your batteries and regain your strength so you can be fully present and engaged in the rest of your day. Use these tips to start changing your focus today, and have many happy tomorrows!

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It’s easy to get caught up in planning your future. Planning for a secure and happy future is an important undertaking, but too much attention to a time that is yet to come can greatly inhibit your ability to focus on the here and now.

Right now, at this very moment, you can begin to enjoy your everyday life that is currently flashing unnoticed right before your eyes. Let the future come naturally and live joyfully and willingly in the present moment!

Consider these five reasons that you should start living in the here and now:

1. Each day, you grow older. Each day of your life has the ability to be monumental, but each day only happens once. Every moment of every day, you’re given a chance to make a lasting memory. Create a memory that you’ll be proud to share.

• Your fate is up to you. If you’re concerned about the future, you can start paving the road for it today. That road starts by living your life to the fullest degree at this very moment so you feel fulfilled in the years to come.

2. You replace worry with contentment. With the future comes uncertainty. However, by focusing on today rather than your tomorrow, you’ll inherently stop worrying about what’s to come and focus on enjoying your reality.

3. You get to know yourself. Your wants, needs, and interests are constantly evolving. If you’re wrapped up in planning for tomorrow, you may never truly get to know the person you are today.

• By defining yourself in the here and now, you’re able to truly figure out what you want. It’s common to be so deep into nurturing a plan for the future that you’ve created years ago without realizing that it’s far different than your ideal life.

4. You spend more time with your loved ones. If you’re a parent, you know better than anyone that those precious moments disappear in a blink of an eye. One moment, you’re changing your first diaper. The next, you’re watching your children forge ahead on their own.

• Spending time with your children is obviously important, but devoting time to your spouse is even more so. When you do, you nurture your marital relationship to ensure that your significant other is feeling loved and cared for, which in turn, helps your children to feel that love as well.

5. You experience all life has to offer. You only have one life to live. It’s important to maximize every moment by experiencing each moment to its fullest. Take advantage of the youth you have on your side now, before it’s too late to do it later.

• This is the time to be spontaneous. Take your family to a random, weekend vacation. Surprise your spouse with an adventurous trip on a hot air balloon or go kayaking with your friends. These are memories you’ll cherish for a lifetime!

Life is beautiful! It’s joyous and full of abundance. So many meaningful things happen in your everyday existence. However, if your mind is trapped in the future, all of these events will slip by before you’re even able to notice that they’re gone. Live in the now!

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Do you have some aspirations that are beyond your current capabilities? It’s natural to dream of things that you want to do someday, but currently can’t. However, to realize your dreams, at some point you must stop planning and start taking action.

While planning is an important part of bringing your dreams to life, avoid dedicating more time to the mental preparation than to action. If you spend your entire life planning for the future, then when will you actually start living?

Try these strategies to help jumpstart your goal-achieving actions:

1. Actions speak louder than words. You’ve probably heard this statement before, but have you really considered the meaning? Taking action and achieving are more powerful than simply planning for the future. Start taking steps in the right direction while planning, instead of waiting for every detail of your plan to be complete.

• Keep in mind that you can accomplish your goals as long as you’re moving in a forward direction. It may take some time, depending on how large your goal is, but moving forward will get you where you want to be. Taking action, regardless of how small, moves you forward.

2. Consider the language you use. Which is more effective, “I am going to lose weight,” or “I am losing weight”? How about the difference between “I am planning on going to school,” and “I am currently attending school”? The differences in these statements may have a profound impact on whether you’re actually going somewhere, or just thinking about it.

• Try this: Rather than saying “I am going to lose weight” (which is something you could say for years without shedding a pound!), take action to lose a little weight; then say: “I have dropped a few pounds and I am still going!”

3. Break goals into smaller bites. Rather than creating a lengthy plan that will take several years to fully realize, why not break your goals into smaller pieces that you can achieve one at a time? Setting goals too far into the future can hamper your ability to take small steps in the right direction now.

• For example, say you want to lose 100 pounds. Try setting goals to lose 1% of your body weight per week until you reach your final goal. Achieving several weight loss goals over a period of time will help keep you motivated rather than struggling endlessly for that one far-off goal.

• Perhaps you want to achieve something over a period of time, such as graduating from college in four years. In this case, you can break your goals into quarters or semesters. This will help you feel a sense of success with your progress as you work toward the larger goal of graduating with a degree.

Sometimes you may feel challenged to build the momentum you need to achieve goals and get where you want to be in life. Raise your standards and expect action from yourself instead of just thoughts and words.

If you’re struggling to move from planning to actual accomplishments, try breaking your goals into smaller pieces. You’ll be amazed at how motivational a little success can be!

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Let’s face it: we all have a bad habit or two that we would like to get rid of! Whether it be smoking, biting our nails, overeating, or a host of other afflictions, it may be easier to eliminate it than you imagine.

With a little perseverance, willpower, and determination, you can be free from that nasty little habit!

Here are five strategies that can help:

1. Commitment. Make sure this is something you truly want to accomplish. It’s wonderful to “talk the talk,” but you’ll need to back that up by “walking the walk” as well. Be honest with yourself. Do you truly believe that this is the right time to kick your bad habit? Remember, it has to be done for the right reasons.

• Don’t let yourself be pressured by others. Search your soul and be certain you’re doing this for only one person – you! It’s your time and energy you’ll be using to make your goal a reality, so make your decision carefully.

2. Start a journal. Jot down every time you practice your bad habit. This isn’t to be used as a punishment, but to give you more of an idea when your undesired behavior is occurring, so that you can better devise ways to break it.

• Include your thoughts and feelings that precede or accompany the behavior. This can give you an idea if you’re doing this when you’re under stress, bored, tired, and so on.

Though it may seem time consuming at first, recording these thoughts and actions can be a wonderful tool to speed up your success in breaking the habit.

3. Choose an alternative behavior. This behavior can either remind you of your desire to quit or be a permanent replacement of your bad behavior with a desirable one instead.

• For example, a friend of mine once put a rubber band on her wrist when she was quitting smoking. Each time she had the urge to light up a cigarette, she would snap the rubber band on her wrist instead. Naturally, this was only temporary to remind her not to smoke.

• Some more ideas are to take a walk, read a book, sing a song, or cook. Any activity can be used as an alternative behavior. Of course, you don’t want to replace one bad habit with another one, but anything that can redirect your focus works well.

4. Start a replacement schedule right away. Start immediately replacing your bad habit with your alternative, but a gradual shift may work better for you than a complete change.

• You may want to start with once a week, then maybe twice week, then three times, until you’re consistently practicing your alternative behavior instead of the bad habit.

• Remember, this won’t happen overnight, so please practice patience. People learn different behaviors at a different pace. Don’t be discouraged if your best friend stopped smoking in three weeks and you’re on your fifth week and still craving a cigarette.

5. Don’t keep this a secret. If you’ve made the decision to break a habit, tell others. This is the time when you need the support of your family and friends to help you be successful.

• Whether you succeed or not, you’ve taken a major leap in a positive direction. That’s why it’s so important to share what you hope to accomplish with family and friends. Those who love you will be there to encourage you, offer support, and help you wherever they can.

Breaking a bad habit can be difficult, but it isn’t impossible. Use these techniques to make your journey easier, then celebrate your accomplishment when you’ve succeeded – you deserve it!

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Being comfortable in our own skin can be one of the greatest challenges that we ever face. Yet a secure person is likely to experience more success, have meaningful relationships, and gain respect from others.

People who experience a lack of confidence tend to find difficulty in a variety of different aspects of their lives. If you’re battling insecurity, it may be holding you back and preventing you from achieving your dreams.

Here are some signs that may indicate insecurity:

1. Defensiveness. People with a lack of self-confidence can be sensitive to criticism, and they may often react with defensiveness. If you feel uncomfortable with yourself, it can be more challenging to accept your flaws.

• Secure people are capable of handling criticism. If you’re secure, you’ll be open to hearing different ways that you may improve. If you disagree with whatever criticism you receive, you probably won’t feel the need to argue because you’re happy with the way you are.

2. Inability to enjoy silence. Some people who feel insecure are unable to deal with any sort of silence. This may challenge you if you find yourself filling every moment with chatter. Perhaps you’re doing this in order to avoid reflecting on yourself.

• Secure individuals can tolerate silence and often enjoy it. When you’re secure, you can allow others to talk without ever having to interject with your own opinions.

3. Joking excessively. If you’re insecure, you may use excessive joking as a coping mechanism. A sense of humor is good for emotional health, but if you feel insecure, you may joke excessively without understanding limits of appropriateness.

• The best joke tellers are confident individuals. You will be much funnier, and your jokes will be better received if you deliver them with confidence. You’ll also have a better sense of when joking is acceptable, and when it may be hurtful instead of funny.

4. Self-promotion. Although this may seem contradictory, sometimes those who suffer from low self-esteem talk about themselves constantly, as if trying to prove themselves to others.

• Confident people don’t need to promote themselves in this manner. When you’re confident, you know that how you live your life is a testament to your positive traits. Even if you’re confident, you’ll still need some validation from others, but you’ll find appropriate ways to ask for it, and won’t need it constantly.

5. Bullying. Because self-esteem challenged individuals often feel threatened by other people, a coping mechanism that sometimes develops is the drive to bully others. If you feel threatened by secure individuals, you may be feeling the power that they hold over themselves.

6. Overly competitive. Although competitiveness is natural, when this trait is taken to extremes, it’s often indicative of a problem. If you can’t handle losing without making a huge emotional display, then you may have a challenge with insecurity.

• Keep in mind that secure individuals win and lose with grace. Grace relates to respecting your competitors. If you’re comfortable with your own self, then you’ll lose and win with poise.

Nothing dictates that an insecure individual must feel that way forever. If you recognize these characteristics in yourself, know that you can take positive steps to overcome your insecurity and build a better self-image. Confidence and security in yourself and your abilities will improve every aspect of your life by changing how you view yourself and the world around you.

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