A person is attentive when he is aware of his environment, his actions and his emotions. Paying attention doesn't just mean being alert. It means paying close attention to your surroundings. You can practice becoming more mindful. This awareness can have a positive impact on your professional and personal life. There are many ways to help you become more mindful.
Part 1 of 4: learning to pay more attention
Step 1. Exercise your mind
You will become more attentive as you make a habit of paying attention to what is going on around you. It takes practice to get there. There are many ways to train your mind to become more mindful every day.
Think about the things you do every day: you eat, you breathe, you move, you talk. These are just a few examples. Imagine starting to become more aware of each of the parts that make up your day. Think about what you'll notice if you start to really pay attention to the small parts of your life. This is the first step in helping you become more mindful
Step 2. Practice paying more attention during your activities of daily living
For example, pay attention to each of the steps you take to brew your morning coffee. Then become aware of how your senses are reacting as you drink your coffee. Every day try to become aware of a new part of your habits.
Try to become more attentive in the morning in the shower. Think about your senses. How does hot water feel? Do you like the smell of your shower gel? Pay attention to the sensations that emerge from your daily activities
Step 3. Be brief
Your mind works best in short, intense periods, which is why you should keep your sessions short. Studies have shown that it is more productive and useful to split longer periods of concentration. You can become more attentive if you keep these sessions short.
For example, focus on choosing a suit for work, then let your mind wander as you get dressed
Part 2 of 4: Developing New Habits to Become More Mindful
Step 1. Try meditation
Meditation can be very beneficial for your brain. The practice of meditation can help you become more mindful without too much effort, as this will become a parameter of your brain. Learn more about meditation and find a method that's right for you.
- Meditation becomes more effective when you train your mind to practice it. Try to find a book or audio recordings to guide you in your meditation. You can also take courses offered by professionals.
- To begin with, find a quiet place to meditate. Close your eyes and sit comfortably. Pick a mantra you can focus on. A mantra is a word or sound that you repeat, out loud or to yourself. We often choose “ohm” or “love”.
Step 2. Improve your relationship
Your romantic relationship affects all aspects of your life. Research has shown that more attentive couples are happier and in better physical health. Ask your partner to join you to become more attentive together.
Try to meditate with your partner. Just wanting to become more attentive at the same time and in one place can help you bond. You can also become more attentive by developing your communication skills with your partner. Focus on really listening to each other
Step 3. Listen carefully
One of the best ways to become more attentive is to really listen to what the other person is saying. Often times when you are chatting with someone, your inner voice is active while they are talking. Sometimes you are judging what he says or you are half thinking about something else. To be more attentive, you have to really pay attention to what the other is saying.
If possible, have important conversations face to face. Look each other in the eye. This will help you bond with the person you are listening to and absorb what they are telling you
Step 4. Watch your health
It is important to be aware of your health in order to be truly mindful. Pay attention to your body, your energy levels, your hunger and pain. By tuning in with your body's signals, you will improve your overall well-being.
Practice being more mindful by being aware of the foods you choose to eat. You should think about not only what you like and dislike, but also the nutritional value of what you eat. In addition, become aware of the act itself and notice how your senses (sight, smell and taste) respond to these different foods
Part 3 of 4: training to become more mindful
Step 1. Become aware of how you are feeling
Attention to work is an excellent quality to cultivate. By paying more attention, you can become more productive at work while lowering your stress levels. You can do this by checking your emotions and noticing how you feel while you are at work.
Get in the habit of observing yourself. You might feel stressed out during the day without even realizing it. Pay attention and watch for signs of stress. If you find that your heart is starting to beat faster or your shoulders are strained, take a minute to step away from the situation that is stressing you out and calm down
Step 2. Concentrate on your breathing
It is very important to be aware of your breathing in order to be more attentive. You will be able to concentrate and lower your blood pressure when you take deep breaths. Before a meeting, try taking a few deep breaths to keep your cool.
Try to take two moments of three minutes each day to practice your breathing. You can do this from your desktop. Just take three minutes while you are at work so that you can fully focus on your breathing
Step 3. Take a break
Research has shown that you actually become more productive when you allow yourself to take regular breaks. It is important to let your brain relax. You can become more mindful when you realize that you need to let your mind wander from time to time.
The ideal would be to take a ten minute break every hour. If you can't do this, try taking several short 30-second breaks. During these breaks, let your mind wander and allow yourself to daydream
Step 4. Use visualization
This technique can help you feel less stressed and more efficient. Try to imagine yourself doing something awesome. Maybe you are giving an amazing presentation or cooking a delicious dinner for your family. Whatever you see, make sure you visualize yourself the best you can.
Step 5. Use the right language
Pay attention to your words and your body language. You need to communicate with your body that you are present and connected to your office mates, friends and family. It will make you a better communicator and increase your ability to pay attention.
- Watch the words you use at work. When you use words like “overwhelmed”, you are telling yourself and your coworkers that you are going through a negative situation. Pay attention and use positive language. Instead, try to say that your schedule is full.
- Breathing is an important part of your body language. If your breathing is irregular, it is a signal to your body and to others that you are stressed. It is not a positive image to show to others.
Part 4 of 4: understand what it means
Step 1. Learn more to be mindful
Try to read texts that talk about it. There is no precise definition, which is why you should get information from different sources. Remember that you will become more mindful by becoming more aware of your surroundings, not by judging it. You will be able to deepen your practice by learning more about the concept.
Step 2. Educate yourself on the benefits
This practice can have positive effects on your mind as well as your body. More attentive people have lower blood pressure and are less anxious. It can also help you improve your memory and decrease symptoms of depression.
Step 3. Change Your Habits
To become more attentive, you are probably going to have to make changes in your daily life. Try to develop new habits to help you in this practice. Remember that it takes at least two months for new habits to not get lost. Be patient.
- Add a daily walk to your routine. Being outside is a great training to become more mindful. Take your headphones out of your ears and unplug while you walk.
- Take conscious breaks during the day. Even when you're not at work, you need to take short breaks during the day. Give yourself permission to do nothing for a few minutes. Let your mind wander.
Step 4. Recognize your progress
Speak positively to yourself. When you have negative thoughts, recognize them and let them go. Focus on positive things in your inner dialogue. Know the positive aspects of each situation.
When you feel frustrated about your lack of progress, recognize it. Then change your attitude by congratulating yourself on the progress you have made so far
- Be patient). It takes practice to become more attentive, it takes time.
- Try different methods to increase your attention. Take the time to find techniques that work for you.