Self-Help Information: How to Develop Better Concentration When Studying
Think of concentration improvement as a
three-step process:
-
Learn the causes of poor concentration
and decide which apply to you.
-
Understand what you can do to control
these factors.
-
Make your control habitual. Even if
you lapse into old habits of distraction and daydreaming,
keep insisting of yourself that you concentrate using these
controls until you can routinely concentrate well on your
studies for fifty minutes of every hour.
| |
Learn the Causes |
Control the Causes |
| External
Causes |
Environmental distractions: TV, chairs that are too
comfortable, snacks, other people, etc. |
Leave or
re-arrange a distracting environment. Go to a library or a
classroom when you seriously intend to study. |
| |
Noise: Music
with words, conversations |
Train
yourself to study away from others and in silence. |
| Internal
Causes |
Physical
distractions: hunger, drowsiness. |
Plan to
study when you are most alert. Eat a high-protein snack. Do
five minutes of light exercise to wake up. |
| |
Boredom,
dislike, disinterest |
Find a
reason that satisfies you for taking the class; talk with
other students and the professor. |
| |
Anxiety
about studies |
Make sure
you know how to study effectively. Put the course in
perspective. |
| |
Intimidating
study tasks |
Break up
large tasks into achievable subtasks. Do the most
intimidating task first. Give yourself rewards for progress. |
| |
Daydreaming |
Separate
daydreams from studying. When your mind starts to wander,
write down the interrupting thought and continue studying.
Or, recall important points and then turn away from your
book and continue to daydream. When you're ready to read
again, do so. The trick is not to daydream and read at the
same time. |
| |
Personal
worries |
Identify and
define the problem and develop a concrete, specific plan to
resolve personal worries. Talk with someone who can help: a
friend, a counselor, or a specialist. |
The art or practice of concentration, no
matter if studying biology or playing pool, is to focus on the task
at hand and eliminate distraction. We all have the ability to
concentrate -- sometimes. Think of the times when you were "lost" in
something you enjoy. But at other times your mind wanders from one
thing to another. Your worries distract you. Outside distractions
take you away before you know it. The material is boring, difficult,
and/or not interesting to you. These tips may help:
"Here I Study"
-
Get a dedicated space, chair, table,
lighting and environment.
-
If you like music in the background, OK,
but don't let it be a distraction.
-
Stick to a routine, efficient study
schedule.
-
Accommodate your day/nighttime energy
levels.
-
Before you begin studying, take a few
minutes to summarize a few objectives, gather what you will
need, and think of a general strategy of accomplishment.
-
Incentives and Rewards: Create an
incentive or reward for successfully completing a task, such as
calling a friend, a food treat, a walk, etc.
-
Change topics: Changing the subject you
study every one to two hours for variety.
-
Vary your study activities: Alternate
reading with more active learning exercises.
-
Ask yourself how you could increase your
activity level while studying? Perhaps a group will be best?
Creating study questions?
-
Take regular, scheduled breaks that fit
you.
Be Here Now
This deceptively simple strategy is probably
the most effective. When you notice your thoughts wandering astray,
say to yourself, "Be here now," and gently bring your attention back
to where you want it.
Worry or Think Time
Research has proven that people who use a
worry time find themselves worrying 35 percent less of the time
within four weeks. Set aside a specific time each day to think about
the things that keep entering your mind and interfering with your
concentration. When you become aware of a distracting thought,
remind yourself that you have a special time to think about them.
Tallying Your Mental Wanderings
Have a 3 x 5-inch card handy. Draw two lines
dividing the card into three sections. Label them "morning,"
"afternoon," and "evening." Each time your mind wanders make a tally
in the appropriate section. Keep a card for each day. As your skills
build, you'll see the number of tallies decrease.
Maximize Your Energy Level
When is your energy level at its highest? When
are your low energy times? Study your most difficult courses at your
high-energy times.
Visualize
As an exercise before you begin studying,
think of those times when concentration is not a problem for you--no
matter what situation. Now try to feel or image yourself in that
situation. Recapture that experience immediately before your studies
by placing yourself in that moment.
Need Additional Help?
Washington State University College of Veterinary Medicine
Counseling and Wellness Services offer free individual counseling for these and
related issues for veterinary students (WSU Veterinary Students ONLY). For more
information or to schedule an appointment call or e-mail:
Carolyn Wyatt PhD
ADBF 1035
335-0774
cwyatt@vetmed.wsu.edu
NOTE: The information contained in these self help
documents is not to be used as a substitute for professional care. Neither the
authors, Washington State University nor the College of Veterinary Medicine
assume liability for injury incurred by following the information presented in
these self-help documents
Last Edited: Mar 08, 2007 8:42 AM
