Turn Up The Volume!

volume maximumOne of the easiest and fastest ways to get a new habit established is to create a story around it. That’s why I love metaphors so much!   They make it really easy to explain stuff to people, they are easy to remember, and they make changing habits so much smoother.

Metaphors make intangible things like “focus” become more “real” in a unique and practical way.

So here is one of my favorite metaphors for improving your focus and concentration!

Think of the amount of focus you give to a task as being comparable to the volume setting on a radio which can be adjusted anywhere from “0” to “10”.

A setting of “0” indicates you have the volume turned down so low you can’t hear what’s being broadcast.

A “10” indicates you can loudly, clearly, and comfortably hear everything coming through.

Having a reference point – particularly one that stimulates one of your senses, in this case hearing – will give you a way to monitor your level of focus and more easily recognize when you need to make adjustments.

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The Hardest Part Is Getting Started

task– Techniques for People with ADHD to Get Started and Keep Going on Any Task –

How do we get started when we have a task we want to – or need to – complete?  Well, the hardest part is getting started. Once we actually get started, it’s a lot easier to keep going.

But oh, my goodness! Getting started can really suck sometimes, can’t it!!

It’s a lot easier to get going when you “set the bar low” and here’s what I mean by that. The principle is to set small, very achievable goals, and chain them together, one after the other.

Why is “goal chaining” so effective?

First of all, it’s a lot easier to deal with feelings like dislike or boredom if we tell ourselves we only have to put up with it for a very limited amount of time.

Secondly, every time you achieve one of your small goals, your brain rewards you with a pleasant hit of dopamine. Not only does dopamine feel yummy, it is the neurochemical most responsible for motivation – making it a lot easier to keep going! And as an added benefit, dopamine regulates our motor movements making it easier and smoother to “do” anything! And it improves attention too! Dopamine ROCKS.

Ridiculously Simple Step Strategies!

I call the little “micro” goals in the goal chaining process, Ridiculously Simple Steps!

Because of our natural processing style – the unique way we make sense of the world – one of the following ways of thinking about Ridiculously Simple Step strategies may resonate more easily for you, and therefore it will be more likely that you’ll remember it and use it make your life easier. So here are several ways to think about using Ridiculously Simple Step strategies:

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Focusing on Your Goals

Women who want to achieve their goals need to be focused and on target.

  • But are you on target or is your life out of control? 

  • Do you have so much to do you can’t decide where to start? 

  • Do you begin a task and then abandon it? 

If any of this sounds familiar, you may be wondering what you can do to improve your focusing. 

Dr. Kari Miller shares Part 1 of her post on how you can take control, get on target and focus.

Focusing on Your GoalsFocus

Maybe you have so much to do you can’t decide where to start.  Maybe you begin a task and then abandon it.  If any of this sounds familiar, you may be wondering what you can do to improve your focusing.

If you’ve ever said to yourself, “I wish I could just focus!” you know it’s not so simple. To become a focusing super star, the first step is to understand what focusing really is.

It’s hard to take control of something you don’t fully understand.

“Focusing” is actually a combination of five related skills: attention, concentration, persistence, comprehension and memory. So let’s dive in!

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Identify Your Focusing Strengths

Do you have a goal you’d like to accomplish but weak “focusing” skills are standing in your way?

FocusingEven if you have difficulty with focus, you do have focusing strengths!  You can discover these strengths and use them to make big changes in your life.

Part one of this article describes the mental skills that make up “focusing.”  If you haven’t read part one, you can read it here.

“Focusing” is actually a combination of five related skills: attention, concentration, persistence, comprehension and memory.

You have a big goal for your life and you want to focus and make it happen! Maybe you want to start a business, go back to school or get control of your clutter. Unfortunately, challenges with “focusing” are getting in the way of accomplishing this goal.

First, you need to identify, specifically, what must be true about your focusing skills in order for you to accomplish the goal.  For example, do you need to improve your concentration and persistence?  Or maybe you need to improve your comprehension or memory skills. Write down which of the five focusing skills you will need to work on in order for your goal to become your reality.

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