How to Use Meditation to Boost Your Focus, According to a Health Coach

Distractions are everywhere these days, and if you’re not careful about prioritizing your ability to focus despite these distractions, you may experience negative ramifications. Luckily, many tools and resources, such as meditation, can help.

If you think you’re not all that distracted as you move through your daily life, consider a 2018 article from The Guardian. It noted that, on average, we check our phones every 12 minutes. If we get an email notification, studies have found that most people will interrupt what they’re doing to answer that email ASAP, even when working on important tasks.

Other studies have found that we get about 60 interruptions per workday, with the average interruption lasting about five minutes. Then, it takes another 15 minutes to re-focus. All these distractions result in lessened concentration and lowered IQs, in some cases to the same extent as if you didn’t get adequate sleep or smoked marijuana right before.

However, as these distractions have been rising, so have remedies to help us reclaim our focus and productivity. One of the most common remedies is meditation, as The Guardian’s article points out.

How Meditation Enhances Focus

A Vox article examined how meditation explicitly increases focus and found that even a few months of meditation can increase one’s ability to ignore distractions and maintain focus over a long period. Meditation can also slow the decline of one’s attention control and working memory and help one better manage one’s emotions and the distractions they can provide. In fact, meditation can have such a significant impact on the brain that meditators’ brains look physically different from those of non-meditators.

Ready to give this meditation thing a try? Here are a few thoughts from Arootah health coaches to get you started.

Meditation Techniques to Enhance Focus

Developing a new habit calls for unwavering commitment and a strong sense of self-discipline. Imagine transforming your life with the simple yet profound practice of meditation. It’s not just about finding inner peace or managing stress-though those are significant wins. It’s about unlocking one of the most coveted superpowers in today’s fast-paced world: laser-sharp focus.

To get started with meditation, try what’s known as focused meditation. During a focused meditation session, practitioners remain attentive to a single focus point, such as the breath, according to Calm. As you force your mind to only pay attention to one small detail, such as the air flowing in and out of your nose, this trains your brain to concentrate on such small details or tasks in other situations as well. This type of meditation can be enjoyed in short bursts at any time of day.

So, what does this focused meditation look like in practice? Harvard Health Publishing breaks it down into a few simple steps:

1. Sit up straight in a comfortable position.
2. Close your eyes and concentrate on your breathing (you don’t have to control your breath or breathe any particular way; focus on how you’re naturally breathing).
3. Keep your attention on your breath and think about how each breath cycle occurs, in and out.
4. As thoughts arise, don’t focus on them more than you must, and return your attention to your breathing as often as you need to.

Should you find your mind wandering from the rhythm of your breath, try anchoring your attention by counting each breath cycle. Remember, reprogramming your brain to sidestep the barrage of daily distractions is a process that requires patience and self-compassion. It’s perfectly fine if it doesn’t click right away. The key is to persist, starting with brief sessions—just five minutes can lay a solid foundation. As you grow more accustomed to the practice, you can gradually increase the duration. Keep at it, and you’ll find your focus sharpening over time.

The Role of a Health Coach in Your Meditation Journey

To maximize the benefits of meditation and tailor it to your unique health goals, consider working with a health coach. A coach can fine-tune your meditation routine to align with your specific needs and lifestyle. They’ll offer personalized guidance to help you navigate common hurdles, set achievable goals, and maintain accountability, ensuring your commitment to the practice remains steadfast.

Engaging with an Arootah health coach opens the door to an integrated approach. You can synchronize your meditation efforts with the Arootah Habit Coach app, creating a sustainable and consistent meditation habit that supports your overall well-being.

The Bottom Line

In an era of constant distractions, the significance of honing your focus can’t be overstated. By embracing meditation and partnering with a health coach, you’re not just combating the onslaught of interruptions—you’re setting the stage for enhanced productivity and a sharper mind.

Want to learn more about how a health coach can support you? Sign up for a quick, complimentary call with an Arootah health coach today.