If you find yourself getting distracted and losing focus it is probably happening without you knowing how it is happening. If you don't know the process, it is challenging to do anything about it. Discover how you do it.
If you find yourself getting distracted and losing focus take the time to write down what you are thinking that takes you away from the moment (the now). The process of doing this helps you step outside yourself and observe what is really going on. It may be a worry, stress, fear or the situation.
Whatever is disrupting your thoughts or actions needs to be written down because when you write it down, it requires that you label it, by labelling it you make it more specific which can reduce the distracting thoughts power to return again and again. You can then work out how to deal with them so that those thoughts no longer affect you.
Three suggestions for you to experiment with:
Now you may be thinking to yourself that this process just magnifies the problem, but if you do nothing, nothing will shift and you will continue as before. So go on, give it a go.
If you want to create the habit of eating mindfully, it is first useful to recognise the benefits of habits. Habits are fantastic. Your habits require very little energy. They increase your efficiency leaving space in your brain for the parts of your day that require you engage your brain and think carefully and purposefully. A habit is something that you do automatically a bit like the Nike slogan you “Just do it”.
So just think for a moment; it is the morning and you leave the house, jump into your car and drive away without thinking. Instead you think about your day ahead, you do a bit of planning and maybe even plan the dinner. How much are you thinking about changing gears, indicating or anything else. Do you need to think about driving? No! Now say it with me - you just do it.
As you can guess, creating the habit of mindfulness requires practice - just like you did when you learned to drive a car - so you get into the ‘just do it’ habit of it.
Now you may be thinking to yourself; sure, but how can you remember to practice in your already hectic life. Well one method is to choose to eat mindfully. The reason this is so useful is because it is something you do every day, more than once a day and so you get multiple opportunities to practice. Even if you don’t remember every time in the beginning, you can always decide to let that go and decide you’ll eat mindfully the next time.
Each time you go to eat, take a breath in and let it all the way out. Now stop, look at your food, its colour, shape, arrangement and all the little details that you normally overlook. Now breathe in the aroma and become aware there is more than one and they are complex. Be like a wine connoisseur identifying as many different scents as you can and describe them to yourself.
Now you are ready to take your first bite, notice the texture and the different areas of your mouth where the flavours develop. Take your time chewing slowly while you eat, become aware how you move the food in you mouth with your tongue and the resistance between your teeth. You will discover you enjoy your food more. You’ll experience the full taste of what you are eating. This also helps you eat less because your brain will have the opportunity to register when you are full.
Eating mindfully give you a little oasis of calm two or three times a day. It helps you slow down and gives your body the chance to relax before the next thing and as you know well there is always a next thing.
Are you ready to experiment with eating mindfully? Let me know how you get on.
Julie Silfverberg has worked in the field of personal and professional development for more than 20 years. She works with a diverse and exciting group of people. Each with their own unique talents and potential.