Focus

Focus can be improved by gradually warming up attention, practicing visual and covert focus, returning attention during meditation, and deliberately defocusing after intense concentration.

• Build focus gradually: Don’t expect to snap straight into deep concentration. Let attention warm up from shallow to deeper focus; repeated practice engages the focus circuits and can make focusing easier over time. 1
• Practice covert focus: Keep your gaze on one object while directing attention to another location. Start with about 30 seconds, then increase the duration gradually—such as by five seconds at a time. 2
• Narrow your visual focus: Focus your eyes slightly inward toward a specific target. This narrows the visual field and is linked to brainstem activity and the release of norepinephrine, epinephrine, and acetylcholine at sites relevant to plasticity. 3
• Use refocus meditation: For about 13 minutes, attend to your breath and a point roughly an inch behind your forehead. When attention wanders, returning it is the practice—not a failure. Avoid doing this meditation within four hours of bedtime, since the effort can disrupt sleep. 4 5
• Deliberately defocus after intense concentration: After a period of focused effort, letting the mind drift during a less demanding activity can support learning and restoration; the discussion describes this as a way to recharge the brain’s energy reserves. 6