Strategies for Attention

The idea behind TEACH is to identify tiny, easy, attractive behaviors in each major area and to gradually build on the behaviors that are most helpful to you. We offer a variety of strategies to help you generate ideas. At the beginning of every day, look over our suggestions until you find something that is appealing or until you have an idea of a small behavior you want to practice that day.

1. Add Structure to Your Life

  • Start your day with a consistent morning routine that includes stretching, meditation, or intentional activities to set a positive tone for the day

  • Begin the day by outlining specific tasks you want to accomplish. This gives your mind a clear focus. Set a daily intention, and remind yourself to focus on what is most important to you

  • Establish consistent and predictable routines. i.e., morning, dinnertime, homework, bedtime, etc.

  • Make notes for multi-step projects to help you work through steps without getting sidetracked.

  • Use a Daily Planner, Journal, Schedule, Vision Board, or Time Block Planner to remember important things

  • Keep A Daily To-do list to prioritize activities

  • During the day focus on one task at a time instead of trying to do multiple things simultaneously

  • Utilize lists, notes, charts, or diagrams to make information more engaging and easier to focus on.

  • Write down your thoughts and feelings, to process your experiences and stay connected to the present.

  • Watch a TED Talk, read or listen to an educational podcast at a certain time each day

  • Limit screen time, or schedule quiet time, especially before bed when you need to settle down

  • Take time at the end of the day or each week to review goals, and accomplishments and think about areas for improvement

2. Being Present In the Moment (Controlling Attention)

  • Spend a few minutes practicing different forms of meditation each day. These skills can help you train your mind to stay present without judgment and avoid mental time-traveling or mind-wandering.

    • Practice meditation through nature walks

    • Use apps like 10% Happier, Calm, or Headspace to practice Meditation to enhance your awareness of the present.

    • Focus on your breath, bodily sensations, and thoughts that arise without judgment.

    • Practice breathing exercises to reduce stress and enhance focus.

    • Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth.

    • Use your senses to connect with your surroundings. Notice what you can see, hear, smell, touch, and taste. This practice can help anchor you in the current moment.

  • Bring your full attention to the present moment to fully experience the here and now; when you notice a thought, bring your attention back to the moment, letting thoughts, emotions, and sensations arise and pass away.

  • Focus on how you feel more than the narrative about your feelings

  • Practice a Loving Kindness Meditation in which you send well-wishes toward yourself and others.

  • Practice an Open Awareness meditation, a type of meditation that is receptive and broad; there is no object; you just notice whatever comes up in your awareness and let thoughts, emotions, and sensations arise and pass away. This helps you to orient to your own priorities, letting distractions come and go.

  • Take a moment to reflect on something you are grateful for. This can shift your focus to the present and enhance your overall well-being.

  • Go for a walk and concentrate on the physical sensations of walking. Pay attention to how your feet touch the ground, the rhythm of your steps, and the environment around you. Focus on how your body feels as it moves,

  • Before starting an activity, set an intention to stay present. Remind yourself to focus on the task at hand and let go of distractions

  • Write down your thoughts and feelings, to process your experiences and stay connected to the present.

3. Practicing Kind Attention: Attitudes of Mindfulness

Mindfulness involves the cultivation of certain attitudes toward life which are summarized below. These attitudes can be cultivated with daily practice. They lead to being present without judgement which reduces stress and a lot of our negative self-talk.

  • Non-judging: Identify judgmental thinking as it arises. the goal is to notice, not to rid yourself of judging thoughts. By seeing that judgment is present, we can learn new ways to relate to it, choosing a response rather than reacting unconsciously.

  • Patience: Cultivate the ability to bear difficulty with calm and self-control and to recognize the urge to rush through one moment to get to the next. Patience requires a connection with your core, faith, and courage; the wise self recognizes the truth that things have a life cycle of their own, separate from your wants.

  • Beginners Mind: Being open to the experience of each moment as if meeting it for the first time. Remember and imagine your childhood experience – the first smell of a flower, the first drop of rain, the first taste of an orange

  • Trust: Believing that you can see clearly what is happening to you. You learn to trust your knowledge and authority and you do not need someone else to tell you what you feel and need

  • Non-Striving: We spend a lot of time “doing” and trying to change things, straining to be different, go somewhere else, or do something else. Wants and desires make us think we aren’t the way we “should” be; they even pressure us to change ourselves!

  • Honesty: Willingness to see things exactly as they are rather than how you think they should be or how you want things to be

  • Non-Craving: Our likes and dislikes and our judgments drive clinging. It is essential to let your experience be what it is, moment by moment. This letting be is a way of letting go. By not interfering and letting things be, you have a better chance to let go.

  • Gratitude: The more you practice counting your blessings, the more aware you become of them, and the more you notice the good things you experience

  • Generosity: Being generous and willing to share or help someone will make you and the other person happy. Generosity shows that you care about someone other than yourself. It is a way of reaching out, letting others know they are important, and helping you form more positive connections that strengthen meaning and purpose in life.

4. Structure Organization

  • Begin each day by outlining specific tasks you want to accomplish. This gives your mind a clear focus.

  • Establish consistent and predictable routines. i.e., morning, dinnertime, homework, bedtime, etc.

  • Make notes for multi-step projects to help you work through steps without getting sidetracked.

  • Focus on one task at a time instead of trying to do multiple things simultaneously. This can improve your concentration and effectiveness.

  • Take Regular breaks to reduce burnout, and try 25 minutes of focused work followed by a 5-minute break. Organize one item that is lying around

  • Organize-Clean one small area of your home office

  • Make places to keep items you use frequently

  • Organize (find a place for) one item that is frequently left lying around

  • Make a basket or drawer with a pen note paper stamps and an envelope

  • When you go home, put your keys on a hook, your purse wallet cell phone in a designated place

  • .Plan out meals for the week to save time (and plan healthier meals)

  • When you change clothes, fold them and put them away or put clothes in the hamper

  • Clean and organize your closet

  • Label your closet shelves so you have organized places to store clothes

5. Detox from Toxic Distractions

Identify your main distractions and find ways to minimize them.

  • Designate one day a week as a "social media-free day" where you engage in offline activities

  • Unplug from technology can help you reconnect with yourself and your surroundings.

  • Replace social media time with hobbies like reading, painting, or gardening.

  • Check phone and email messages at certain times only or put the phone on Do Not Disturb

  • Reduce distractions by turning off notifications on your devices,

  • Create a clutter-free workspace,

  • Decide to only watch a certain number of episodes or a number of hours of TV per week.

  • Replace entertainment shows with documentaries or educational programming that enrich your knowledge.

  • Use apps that limit your social media usage to a specific amount of time each day.

  • Unfollow accounts that bring negativity or stress into your life, and mute notifications to reduce distractions

  • Gradually reduce the time you spend with toxic people, opting for less frequent interactions.

6. Attention and Self Care

  • Focus on self-care activities that promote relaxation improved attention and positivity, (yoga or meditation)

  • Surround yourself with positive and uplifting friends and family who support your well-being

  • Practice Self Compassion Training (Love and Kindness -Well Wishes Toward Self and Others).

  • Use calming Strategies like deep breathing or focusing on beauty and awe

  • Strengthen Mind-Body Connection (Yoga and Meditation)

  • Explore Natural Ways to Boost Dopamine

    • Physical contact, like a big hug.

    • Listening to music

    • Spending 30 minutes a day in the sunshine

    • Physical Activity: Exercise will be different depending on how much you enjoy it – if you enjoy exercise, it will increase dopamine 2x above baseline).

    • Chocolate will increase dopamine by 1.5x

    • Nicotine (when smoked) increases dopamine by 2.5x

    • Sex (pursuit and act) increases dopamine 2x

    • Close social connections that release oxytocin have been found to trigger dopamine release.

    • Take a cold shower. A cold plunge (the water temperature will depend on cold adaptation) can boost dopamine up to 2.5x above baseline and is sustained for up to three hours post-exposure!

    • Drink green tea

    • Deep breathing

    • Meditation

    • Create art like painting, writing, photography, or cooking

    • Eat fruit to increase tyrosine

    • Do something new and interesting

  • Look for requests/expectations you can let go

  • Avoid arguments/conflicts over minor issues e

  • Neurofeedback, and Working-memory Training to strengthen attention

  • Practice Forgiveness daily

7. Attention and Health

  • Drink plenty of water throughout the day. Dehydration can lead to decreased concentration.

  • Get Enough Sleep**: Aim for 7-9 hours of quality sleep each night to ensure your brain is well-rested.

  • Explore the relationship between nutrition and attention: Omega-3s

  • Reduce junk food and sugary drinks—add more nutritious meals.

  • Plan a time each week to work on increasing exercise gradually.

  • Spend more time outdoors instead of watching TV; walking or exercising can be a great alternative.

  • Manage Stress, Mood, and Threat, three conditions that degrade attention

  • Use short bursts of exercise during the day to help improve attention

  • Recharge your emotional batteries with rest from emotional struggles