Dans un monde de distractions, nous rencontrons un défi majeur.
C’est le dilemme que nous posent les distractions.
Notre cerveau (précisément le cortex préfrontal, responsable de la gestion des priorités) prend la décision pour nous.
Imaginez la situation où vous devez vous concentrer sur une tâche urgente.
Quand votre téléphone sonne avec un massage ou votre écran s’allume avec une notification.
Vous décidez de rester concentré sur cette tâche ou lire vos messages ?
Cette décision de rester concentré sur votre sujet et ne pas donner suite à la distraction est appelée focus. C’est une capacité du cerveau humain et on peut l’entretenir et la renforcer comme un muscle.
Pourquoi le Focus est important ?
Le focus, est la capacité de concentrer les efforts et votre intérêt sur une activité. Ce qui est probablement intéressant avec le focus est qu’il est une question de choix : si on veut concentrer des efforts sur une activité, on a besoin d’exclure tout ce qui nous en empêche.
L’entrepreneur américain, Tim Ferriss, le définit de cette façon :
“What you don’t do determines what you can do.”
Tim Ferriss
Le focus est un choix, dans le moment présent, de ce que vous voulez faire et par conséquent ce que vous n’allez pas faire.
Que se passe-t-il quand vous décidez d’améliorer votre Focus ?
Le Focus est comme n’importe quelle compétence, plus on la met en pratique, plus on obtient des résultats.
Plus on entretient cette capacité, plus on cultive l’ingrédient principal de l’excellence dans ce que nous faisons.
Que vous soyez entrepreneur, manager, leader, parent, sportif ou une combinaison des cinq, le focus vous permettra d’être excellent dans votre rôle.
Quand on oriente notre Focus sur ce que nous souhaitons réaliser, on ancre notre attention vers cet objectif.
Comment améliorer votre Focus ?
Le Focus est comme un muscle mental qu’on renforce grâce à un entraînement régulier.
Plus on le travaille, plus il se renforce.
Le focus est comme un super pouvoir en ces temps de distraction.
Si on arrive à concentrer son temps/énergie dans des tâches qui créent de la valeur, on renforce la capacité à se focaliser.
Vous souhaitez probablement améliorer votre Focus ?
Peut-être en débranchant les appareils numériques, en marchant dans la nature ou en profitant de moments de solitude. Et si c’était juste, comme on le dit dans le jargon de la pleine conscience, se connecter à l’instant présent ?
Commencez par gérer votre énergie !
#1 Soignez votre énergie
Souvent, on pense que la gestion du temps est importante pour le focus mais c’est la gestion de l’énergie qui est primordiale.
Il est très difficile, en ces périodes d’infobésité, de contenus interminables sur les réseaux sociaux, de notifications sur nos smartphones et de catalogue Netflix, de (re)trouver un temps d’attention de qualité.
Si nous regardons trop d’informations anxiogènes ou si nous nous perdons dans les méandres des réseaux sociaux, notre énergie est altérée car nous portons à notre attention des problématiques qui vont déclencher un train de pensées négatives.
L’énergie est une composante complexe dépendante de plusieurs facteurs : notre environnement, notre psyché, nos hormones, notre alimentation, nos relations, le soleil…
Quel est, pour vous, le meilleur moment de la journée où vous êtes créatif.ve ?
#2 Évitez le multitasking
Le focus est une décision, celle de s’éloigner des distractions
Le multitasking est inefficace. C’est impossible de garder le focus sur plus qu’un sujet. Pensez à la situation suivante : vous écoutez un podcast sur un sujet qui vous intéresse tout en pliant le linge.
Vous est-il arrivé de remettre un passage de votre podcast ou de vous rendre compte que vous vous êtes arrêté de plier le linge pendant un laps de temps. Cela m’arrive très souvent. Pourquoi ?
La pleine concentration sur une tâche particulière est une pratique à part entière et ne peut pas être divisée.
Si, dans notre exemple du podcast, quelque chose a attiré votre attention, vous avez probablement tout arrêté pour y prêter votre focus.
Notre esprit peut se concentrer profondément pour une durée limitée dans le temps, et une seule tâche.
Quand on choisit de faire plusieurs choses en même temps, notre focus fait sans cesse des allers-retours pour se concentrer sur une seule chose à la fois et à chaque fois, le cerveau doit se reconcentrer. Quelle perte de temps !
#3 Respirez
Je pensais que respirer allait de soi et j’ai dû revoir mes préjugés sur la question.
Respirer profondément en dirigeant notre souffle vers l’abdomen permet de remplir nos poumons d’oxygène, de calmer notre rythme cardiaque et vous aide à vous center.
En étant centré, on améliorer notre capacité à retrouver le focus et on développe un ancrage qui nous permet de nous détacher de nos pensées et des distractions.
Exercice : Contrôler le rythme respiratoire pour installer un état de retour à soi
- Commencer à respirer profondément en inspirant et expirant par le nez, à votre rythme
- Ralentir le rythme respiratoire en comptant lentement : 1…inspirer, 2…temps de pause, 3 & 4 … expirer et 5…temps de pause poumons vides
- Recommencer, à votre rythme, sur 5 cycles respiratoires
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