The Four Basic Moves to Strengthen Focus

The ability to focus is like a mental muscle. The more we work it out, the stronger it becomes, much like using a Cybex at the gym for sculpting pecs.

In research at Emory University by Wendy Hasenkamp she imaged the brain of volunteers while they paid attention to their breath. They didn't try to control their breathing in any way, but just concentrated on its natural flow.

She found there are four basic moves in the mind's workout for focused attention:

• Bring your focus to your breath.
• Notice that your mind has wandered off.
• Disengage from that train of thought.
• Bring your focus back to your breath and hold it there.

And the next time your mind wanders off and you notice that you're thinking about, say, your lunch rather than your in breath, repeat that basic mental rep again. And again.

- Daniel Goleman