How to get rid of distraction and inattention psychology. Poetic nature flies high .... How to deal with distraction

Instruction

When starting any work, try to create appropriate conditions for this: extraneous conversations, music, noise, etc. should not distract from it. Organize your workplace so that you do not have to search for the necessary things.

When tired, try to take a short break from work: do some physical exercises, switch your attention to some other object - look in the mirror, out the window, close your eyes, put things in order on a shelf or in a drawer, etc. Make a few deep breaths to increase the flow of oxygen to the brain - the efficiency of your work will only increase.

Not every job is fun. And if you resist it on a subconscious level, the result of this may also be a lack of concentration. So, either change jobs, or set specific goals for yourself, motivate her and control the implementation process.

Don't rush to speak up and don't let your emotions run wild while you're listening to what's being said to you. Always try to grasp the meaning of incoming information. It may be worth formulating and asking clarifying questions so that you understand everything you hear.

Develop the habit of focusing. For this, it is necessary to constantly monitor that thoughts do not “slide” onto extraneous things. Pull yourself up and get back to what's really important.

In order not to forget to do something, try to write down the most important tasks in a notebook and monitor their progress. It's a good idea to purchase special Velcro sheets: write down what you need on them and stick them in a conspicuous place, and after you've done this, throw them away.

Try to bring some actions to automatism. So, for example, if you are constantly looking for where you put your flash drive, documents, etc., allocate a specific place for these items and develop the habit of putting them there all the time. After a while, your actions will become automatic.

Quite often absent-mindedness amplifies as a result of overwork. In this case, other fatigues usually appear, for example, insomnia, nervous breakdowns, constant feeling anxiety. If you find yourself with such, first of all, normalize your daily routine - set aside time not only for work, but also for rest. Start doing serious things after a thorough rest.

To get rid of, plan daily walks on fresh air, exercise or light jogging. In the morning, try to stretch the muscles of the shoulders and neck more.

Find it in books or on the Internet special exercises which help develop mindfulness and the ability to concentrate. Play logic games and such computer games where care is needed. Train your memory. To do this, study, read and learn something.

Functional distraction

Functional absent-mindedness can occur against the background of monotonous and monotonous work for each person. It also increases when a person has sleep disturbances, regular headaches or certain diseases.

Not infrequently, the sufferer may feel a breakdown and complete disinterest in the events taking place around him. Such absent-mindedness can be acquired with age, and often a person’s thoughts become vague, and sensations are not bright.

Minimal distraction is characterized by the inability to focus on important things, as a result of deep immersion in personal thoughts. Such absent-mindedness appears due to the fact that a person is unable to distract himself from inner experiences. Personal feelings distract him from what he is doing and therefore he is not able to notice everything that is happening around him. Absolutely any person who is immersed in personal experiences can become absent-minded.

Absent-mindedness is poetic

This type of absent-mindedness suggests that a person is able to constantly be in a state of daydreaming and fantasy. This type of dispersion does not age restrictions and inherent in creative individuals who are in constant thought, search, comprehension. As a rule, everything that happens around loses a clear picture and a person concentrates only on his thoughts.

Distracted symptoms

The main advantage of a person who does not suffer from absent-mindedness is the ability to concentrate on one thing and keep it for the required time. Otherwise, the whole essence of what is happening is lost, as preference is given to other thought processes.

The main symptoms of distraction are:

superficial inattention, not allowing attention to only one activity
intermittent loss of energy
lack of interest in everything that happens
insomnia
migraine
constant distractions
inactive concentration
anxiety
depression
mental disorders
lack of proper rest

How to overcome distraction?

Of course, distraction prevents a person from living. You can also endure excessive inattention while at home: parting things out of place, forgetfulness and not doing homework on time. It is much worse if absent-mindedness interferes with your professional work, preventing you from setting clear goals and completing assigned tasks with high quality. Fortunately, you can and should fight it! There are a number important recommendations, observing which any person is able to overcome his shortcomings.

How to learn to concentrate?

A properly organized workplace will help get rid of absent-mindedness, you should not be distracted extra items: photo frames, decorative items, food, toys and more
Try to eliminate all noise: music, TV screens, conversations, screams
If you feel instantly tired, take a short break from work: a walk, coffee, talking on the phone
Charging helps a lot: a couple of exercises and a few deep breaths can effectively increase blood flow to the brain and make your work better.
Choose only those tasks that make you feel positive mood, then you will be interested in the process and will be happy to complete tasks
If you are listening to a person, do not rush to interrupt him and express personal thoughts, listen to the end, capturing the essence
You can learn to concentrate on your own. To do this, it is enough to “catch” yourself every time on a distraction and return to the “working channel”
Do not be lazy to get a notebook that will contain all your tasks, thoughts and actions. An organizer is a sign of a serious person
Highlight a specific location important things and then you don't have to spend time and energy looking for a flash drive, an important folder or keys
If you try to establish a daily routine, correct rest errors, eliminate insomnia and psychological deficiencies, it will be easier for you to concentrate on work
Daily outdoor walks, sports, jogging and physical exercises can improve thought processes
Try in free time get carried away with crossword puzzles, logic games and puzzles

Cure for distraction

Get rid of confusion with drug treatment required only for 4-5 decades of human life. In more early age It is advised to perform constant memory training and exercises.

Still, the medical market is brimming with various drugs, improving the functioning of the brain, and therefore, relieving it of absent-mindedness:

A drug complex action. The medicine is based on an extract useful properties from the leaves of the Ginkgo Biloba tree. The drug improves blood circulation, improving work blood vessels that feed the nerve cells. As a result, brain function improves: there is no anxiety, sleep disturbances, and even mood improves.

This medicine is considered the safest and has a minimum of contraindications. The amino acid glycine is able to gently pour into metabolic processes brain. The drug is even allowed healthy people and is able to prevent insomnia, emotional fatigue, eliminate excessive irritability and stress. The substance does not accumulate in the body, is not addictive and is completely excreted.

Included in gamma-aminobutyric acid able to influence the qualitative assimilation of glucose by the body - an energy source for nerve cells. The drug significantly improves memory, eliminates fatigue and provides thinking with better work.

Eleutherococcus extract. It has a general tonic effect. The drug is able to completely restore mental disorders, relieves nervous tension and eliminates fatigue.

Eleutherococcus extract for distraction

Exercises to overcome absent-mindedness

There are some exercises that can significantly improve brain function. If you feel overtired, tired and lacking concentration, try these actions for yourself:

Rub your ears vigorously with your palms. Such work must be done with force and for at least one minute. The secret of the exercise is that auricle there are special nerve endings and " energy points that can improve brain function due to active blood circulation
Perform self-massage of the shoulders. Right hand massage left shoulder, and the left to the right. Try to apply with your fingertips hard pressing and perform circular motions
Try to memorize verses, this allows you to train and improve your memory, as well as develop thinking
Draw a black dot of any size in front of you. Spend 10 minutes just looking at her. Try to be distracted from any thoughts and focus only on the point
Play a memory game. Ask a partner to spread out on the table 10 different items and while you turn away, he will change places of objects, as well as their names. With this game you train your memory and activate your attention.
Advertising posters will help to develop attention. On the way home, try to "photograph" some images with your eyes for 2-3 seconds and "replay" them later in memory
Lying in bed before going to bed, remember the whole day you lived to the smallest detail.

Video: How to overcome absent-mindedness?

Distracted attention is such a psychological term, which is commonly understood as a violation of the central nervous system, and it is quite serious and can occur in almost any person.

Concept and varieties

In order to answer the question of what absent-mindedness is, you must first decide what we will understand by the word "attention". It's such psychological process, which allows you to process information coming from outside. In other words, mindfulness and attention can also be called the ability to focus on some object, object or action. Due to attention, a person not only orients himself in life, but can also carry out certain actions.

In the case when a person cannot concentrate on something and constantly forgets something, we can talk about absent-mindedness and inattention. It is noteworthy that they do not appear in a person from birth, but are acquired in the process of life due to certain circumstances. Distracted people can have a lot of problems, and this is not surprising, because it is extremely inconvenient to communicate with them, if only because they constantly forget everything.

There are three main types of distraction:

Functional.
Minimum.
Poetic.

The first type of inattention appears in people who do monotonous work for a long time. It can also occur as a result of headaches or sleep problems, as well as due to the presence chronic diseases(especially those associated with the central nervous system).

Minimal absent-mindedness is characteristic of those people who are deeply focused on their inner experiences and, therefore, concentrate little on what they consider not very important. This type of inattention in psychology is sometimes called professorial. By poetic absent-mindedness it is customary to understand such inattention, which occurs because a person almost always hovers in the clouds or fantasizes. Often these are creative people - poets, artists, writers.

attention disorder in different people may manifest itself in different ways. For example, it may be insufficient concentration, due to which a person does not remember well what he saw or heard. This disorder can occur in both adults and children.

Absent-mindedness can also manifest itself in the form - this is when a person slowly and sluggishly switches from one topic to another. It can manifest itself in people with mental disorders or be due to the type. In particular, this property is inherent in phlegmatic people.

A person who has such a trait as instability, i.e., can also be inattentive. jumpy attention. Such people jump from one topic to another and therefore cannot remember one or the other well. Often this happens in childhood, especially in hyperactive children.

A little about the reasons

Is it possible to cope with absent-mindedness, and in what ways to do it? These questions can be answered only if we understand what are the causes of absent-mindedness.

First, let's talk about what is physiological factors that lead to inattention. These include physical and emotional fatigue, insomnia, diets, as well as the presence of a profession that requires a person to perform tedious and similar actions. People who are overly focused on only one object or subject, let's say scientific work, may also suffer from such a disorder as lack of assembly.

It is worth noting that while they do not suffer others psychological characteristics such as memory. On the contrary, it is improving - it's just that scientists often discard what they don't need and focus only on what they really care about.

Elderly people often suffer from inattention. In the elderly, concentration of attention weakens over the years and its disorders occur. But it also happens that quite young people can be absent-minded. For them, the reasons for this often lie in the violation of body functions or diseases, such as osteochondrosis, arterial hypertension, atherosclerosis, epilepsy, etc. By the way, during pregnancy, women can also often experience impaired attention.

Separately, it is worth talking about the importance of inattention in childhood. The development of attention in children largely depends on the parents - in particular, on how much they engage with the child. The most important thing that adults should try to educate in their children is self-control. If it does not develop, then the child's attention will be "fluttering", he will not be able to concentrate deeply on anything.

By the way, scientists say that seemingly harmless things can be the causes of children's absent-mindedness: passion for sweets, preservatives and nutritional supplements, lack of magnesium and iron, etc. It is easy to notice that your child is prone to absent-mindedness - he is restless, constantly fussing, often switching from one thing to another, etc. Remove unnatural foods from the baby’s diet, or even better, contact a professional psychologist to advise on how to overcome the problems that arise.

Making life better

How to get rid of distraction and inattention? There are some tips that can help a person become more focused and understand how to deal with absent-mindedness. It is not necessary to immediately contact a doctor or psychologist. You can start with simple steps: establish a daily routine, try to avoid stress and conflicts, start eating a balanced diet, and also give up bad habits.

If this is not enough to overcome absent-mindedness, then the cause may be a lack of certain substances - folic acid and B vitamins, which can help overcome forgetfulness. The first is found in foods such as wild garlic, poultry liver, spinach, nuts, citrus fruits and eggs. Useful vitamin B12 is in sea fish and other seafood, sour cream and cheese.

But how to deal with absent-mindedness forever? Only the regime of the day and proper nutrition often not enough to defeat her. There are special techniques for training memory and meditation.

It is worth noting that by nature women are more scattered than men. The fact is that they usually tend to perform several actions at once. For example, paint lips, watch your favorite series and talk on the phone. From this habit, if you caught yourself thinking that you are forgetting a lot, you should give up.

Try to distribute all your tasks and do them in a strictly defined order. After all, you must admit that nothing terrible will happen if you first talk on the phone, and then make up your lips. It is worth getting rid of inattention systematically: think over your actions a few steps ahead, and before starting something, first mentally do what you wanted. There are a few more tips: try to put things in their place, do not put off small things “for later”, write yourself “reminders” - and after a while you will notice that absent-mindedness no longer bothers you ... Author: Elena Ragozina

Do you know the feeling when you can't remember what you did a minute ago? Have you ever been told that you have your head in the clouds? A scattered person is less trusted than a collected one. Distraction can be a barrier to achieving goals. But she can be resisted. And then you will become more successful, you will be able to spend less time on solving problems, you will become more efficient and productive.

What is absent-mindedness, what are its causes and how to deal with it, you will learn from this article.

Consider several types of distraction:

True inattention

A condition that can be called prostration. You cannot focus on one thing, your mind wanders, and you seem not to be fully aware of what is happening around. You abstract from the external environment. Interest in what is happening around you is lost, and you practically do not fix randomly arising thoughts. Your attention is scattered and you can not cope with the task.

road hypnosis phenomenon

Have you ever lost your sense of time on the road? When it seems to you that it took about half an hour, but in fact it took about two? This is a kind of "failure in time", and it occurs not only while driving in a car. Everyone knows that when a person is busy with something, time passes faster for him, and when he has nothing to do, minutes seem like hours. A similar effect of "failure in time" can be caused by any monotonous and monotonous work.

Imaginary absent-mindedness

Absent-mindedness caused by the inability to concentrate attention on all objects at once. Negative Consequence excessive concentration on one thing to the detriment of the rest. You must have met people who are thinking about some idea or are busy solving some important issue and not noticing anything around them. Creative people are called scattered for this reason. They often hatch some ideas or completely go into their own world, losing the real world from attention. When our thoughts are completely absorbed in one thing, then we lose sight of the rest and become distracted.

Motivation-driven inattention

This type of absent-mindedness was described by Sigmund Freud in his book The Psychopathology of Everyday Life, as well as in some of his other works. Absent-mindedness consists in the fact that a person deliberately (albeit not always consciously) avoids any objects or any action, which makes him seem absent-minded.

Causes of distraction and ways to get rid of it:

Unwillingness to concentrate. It would be best to quote here an excerpt from Freud's book "Introduction to Psychoanalysis":

“We noted that forgetting, i.e., not fulfilling an intention, indicates an opposite will that is hostile to this intention. This position remains in force, but the opposite will, as our research shows, can be of two types - direct and indirect. What we mean by the latter is best shown by some examples. When a patron forgets to put in a good word for his protégé, it may be because he is not very interested in his protégé and has no great desire to ask for him. It is in this sense that the protege understands the forgetfulness of the patron. But the situation may be more complicated. The will opposite to the fulfillment of the intention may appear in the patron for a different reason and manifest its action in a completely different place. It may not have anything to do with the protégé, but be directed against a third person who needs to be asked ... "

We forget to do something when we don't want to do it for one reason or another. Sometimes these reasons may not be realized by us and only indirectly relate to the action. You must have experienced it. Remember how you forgot to do something that you initially did not want to do. To avoid such absent-mindedness and remember to complete tasks, train yourself to record everything that you have to do. It would be best to buy a small notebook, a pen and carry them with you. In addition to the fact that you will not forget to do something and become more responsible and executive, you can always write down an unexpected idea. Because if the thought is not fixed on paper, then consider that it was not.

Also, don't forget the Brian Tracy rule and start the day with the most unpleasant activity. You are still full of energy and not so much stressed, which means you will cope better, and it will require less effort. And if you eat a frog in the morning, then the day promises to be wonderful. Nothing worse will happen.

Monotone. It causes the phenomenon of road hypnosis. If you are limited in time (for example, you have to go to a meeting in 2 hours, and you would not like to read a new book and be late), then you can just set an alarm, and then you will definitely not be called absent-minded or non-punctual.

Limited working memory of the brain. The working memory of the brain is limited. Scientists say that at the same time you can hold no more than seven pieces of information in your head.

Let's take an example:

You go to the kitchen to put on the kettle. Your eyes fall on the table, and you think that you need to remember to buy a new tablecloth. Your boss calls you (the phone was in your hands) and says that you need to change the color of your company's website interface from blue to red, add contacts for feedback at the bottom of the page and add the “Media about us” section to the site menu. You diligently try to remember all the wishes of the boss, so that later you can start working on them. Then a friend calls, tells you that he saw Brad Pitt on the subway and invites you to go to your favorite band's concert on Saturday. Of course, you don’t believe him, but you remember the story and try not to forget about the concert. Then you trip over the fridge and think it's time to replace it with a new one. So, wait, why did you even come to the kitchen? Tablecloth, interface color, contacts, new section, Brad Pitt, concert, refrigerator - seven pieces of information. There was simply no room left for a kettle. I'm sure you know similar situation and you often encounter something similar. This is fine.

The amount of RAM in the brain does not change and is always seven plus or minus two (for different types information).

The solution to this problem is obvious: do not overload RAM. Don't do multiple things at the same time. The ways how to get rid of multitasking are described. Perceive new information after the previous one has already been absorbed into long-term memory in order to avoid its displacement.

You can also do the following trick to artificially increase your working memory:

Read .
Select locations by semantic blocks and write down information on them. If you take the example above, then this is a store (you can buy a tablecloth and a refrigerator there), your workplace (for remembering the instructions of your boss at work), your friend (imagine how he holds concert tickets and Brad Pitt put his hand on his shoulder). There was room for a kettle, and for something else.

Now you know what types of absent-mindedness exist and what causes them. Forewarned is forearmed. If you start applying the recommendations from the article, you will become less distracted, and therefore more effective and productive. It will be easier for you to work, and you will be able to cope with more tasks. Stop being distracted and become the best version of yourself. Good luck!

Forgetfulness may appear in many people due to wrong image life. Many experts argue that if people sleep less than 6 hours a day, then they may begin to experience memory lapses.

The main causes of forgetfulness in people

Frequent stress. The brain is heavily overloaded during stress, and our nervous system loses minerals and vitamins too quickly.
organism not enough fluid. In this case, the work of the brain will deteriorate significantly, so sometimes it is better to drink a glass of clean water together with a cup of coffee or tea.
Frequent diets for weight loss can cause forgetfulness. People who "diet" sharply and quickly reduce the amount of carbohydrates and fats in the body, therefore, the brain will be in a state of shock.
Smoking and alcohol provoke the development of forgetfulness. They can cause vasospasm, poison the brain, reduce the speed of perception, and slow down thinking processes.
Other reasons forgetfulness: syndrome chronic fatigue, chronic intoxication, tumors, traumatic brain injury, atherosclerosis of cerebral vessels, inflammation and infections.

distraction - a thing acquired by a person, to get rid of which, you need to make some effort. Very often this condition can appear as follows:

boredom;
inability to focus on a subject or topic for a long time;
relaxation and impotence;
disinterest;
indifference;
lack of concentration in thoughts and sensations.

To treat absent-mindedness, you need to know due to what factors it appeared:

External factors- Illness or exhaustion.
Internal factors- brain damage, the need for clinical treatment.

Forgetfulness and absent-mindedness - treatments and methods to improve memory

People who are prone to forgetfulness and absent-mindedness need to understand what is happening to them. need to work:

Do not overload the brain, pause for a few minutes.
Follow the train of thoughts, direct them in one direction.
Stop the fussiness in your head.
Do physical exercises for the body. Any movement saturates the brain with oxygen, physical exercises - excellent tool to deal with stress.
You only need to do one thing at a time.
Develop observation, look at other people, at the world around you.
Practice mindfulness. Learn to focus on only one process, so you can remember more and focus at the right time.
In any nervous situation - anxiety, stress, haste, you need to consciously say "stop", today is not the time for panic, calm your mind and you will definitely find a way out.

Also, in addition to special training, performance is affected by what you eat. Below is a list of things that will help improve your memory.

Water

Dehydration is one of the main causes of brain disorders. Human fluid is the main component for normal functioning. Try to drink 6-7 glasses of clean water a day.

Refusal of fats

Many studies have shown that fat contributes to clogged arteries. Therefore, oxygen cannot fully saturate the brain. Avoid margarine, baked goods, trans fat oils, biscuits, etc. So you can improve your memory and also help the whole body - blood vessels, heart, brain.

Fish

Add fish to your diet. It is advisable to use it at least 3-4 times a week. Fish has a beneficial effect on the human body, improves brain activity and cleanses blood vessels.

Vitamin B

The menu should contain food rich in vitamins B6, B12, niacin, thiamine. Such components have a positive effect on human memory, improve brain performance. High level such substances are found in bananas, germinated wheat and rye.