I am recommending you try binaural beats and here is why.
Focus is definitely a skill, and I am looking into several ways to optimize. I ran across a type of music/sounds that can help with all kinds of focus and attention optimizations. It’s utilized in sound therapy, it’s used to help relaxation at spas, and in a variety of health promoting ways. It’s called binaural beats.
Binaural Beats is a type of brainwave entertainment. These type of audio sounds are known to induce enhanced focus, entranced state, relaxation, and sleep. I’m not going too deep into the science of it, but the sounds come in different frequencies from each ear and the brain meshes them into one frequency creating an optimal state in the brain for different benefits.
I have jumped on the bandwagon, even though it took me a while to get here. These audio sounds really helped me focus on a task I had been avoiding and easily distracted from.
I learned about this information from binauralbeatsmeditation.com. They provide pre mixed sound downloads to use for many benefits from sleep to focus, pain and healing, anxiety and stress, and relaxation and meditation. I liked them so much, I’ve partnered to promote them on my blog.
The guide to choosing the right frequencies is a bit subjective and has been noted that the brains interpretations can be different by gender and/or by hormonal states. I was primarily curious about Focus and Attention. So before exploring the Beta and Gamma offerings on Binaural Beats Meditation site, I also tried a few on youtube. I liked the option of choosing by frequency type and the ability to listen to a sample and download on their site rather than searching on youtube, although they do charge for this convenience.
I experimented and listened to several in different frequencies from Alpha to Gamma. I spent about 2 hours solid at a task I was not entirely excited about listening to the Beta frequencies. I felt they really did give me more focus and distracted any senses to take me off task. I only had one or two from my youtube trials give me a bit of anxiety, so be picky on your choices.
To get the most out of these binaural beats, you will need to use headphones. You will still enjoy the music, but your brain will not be stimulated the same way to mesh the frequencies together.
This is a follow up to an older post Free Your Mind, with the idea that focus and intention may free your mind to true happiness. In my quest to train my mind to be more focused and in the moment, I came across articles mentioning this concept of “Flow”. I decided to listen to the book “Finding Flow: The Psychology of engagement with everyday life.” by Csikszentmihalyi.
I figured it was worth digging a little deeper to get a better idea of the concept of Flow. I listened to the audio book on Audible during my commutes back and forth to work. I was surprised what a quick listen it was, it maybe took about 4 one way trips varying from 20-30 minutes. I listen to my books at 1.25x speed. I will provide an overview, but it may not do it justice in one post.
So, what is Flow?
In positive psychology, a flow state, also known colloquially as being in the zone, is the mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by the complete absorption in what one does, and a resulting transformation in one’s sense of time.
So this state closely aligns with the ideas of intentional, mindful mental state that can create a more calm and collected feeling, thus giving us more enjoyment, more connection, and happiness. This state of mind is also a place that reduced distraction and chaotic thoughts.
I enjoyed the listen, but I will sum up the book here. There is a zone in which we can obtain Flow when we are intrinsically motivated and skill and challenge are balanced.
Skiing is a good example of Flow, if you’re not a skier I’m sure you could imagine another activity that this may relate. Let’s say you enjoy skiing, so this an intrinsically motivated activity. You’re on your way down the slope, going quickly with full attention to your skis, your movement, complete concentration on the task at hand. You’re thinking of nothing else and your body is using muscle memory skill to navigate down the mountain. To a competent skier, they are “in the zone”.
Csikszentmihalyi walks us through many research results (using Experience Sampling Method, or ESM) on groups of people logging their activities and the level of happiness. Although, the author seemed to feel, the happiness results were suspect because the participant was not doing something meaningful (which I felt was a bit subjective). I think the author wanted the results to align with the model of optimal experience, not only for the individual, but the community as well. TV watching was low skill and low challenge, but a participant would mark it as a happy experience.
The author divides our time into three main categories:
Maintenance – scheduling,bills, house cleaning, tending to family
Leisure – hobbies, media, social
Work – employment, volunteering
I believe Csikszentmihalyi might be a little behind the times on gender stereotyping in this book. But, I will give him a break, due to his age and the timing of the research. He does go into detail about the differences of male and female experiences with Flow and when each experience better flow. Although, he does integrate the idea of a working mother and indicates that women tend to have the majority of the maintenance tasks that may not have a high intrinsic motivation.
The book points out several ways to change your mindset to experience Flow more often, even with the maintenance activities. It goes on with an example of thinking through a maintenance activity, such as doing the dishes. Instead of thinking “I have to” do the dishes, to think “I get to” do the dishes (Yay, <insert sarcasm here>). But, in all seriousness, I think the idea works in the mindset of what our ‘why’ is. Instead of thinking of it as a drudgery, to think of it as achieving the goal of keeping a tidy house free of bugs. In this way the goal provides the path for the intrinsic motivation to do the task.
He elaborates on this with an example of setting performance goals associated with these maintenance activities such as doing the dishes faster than the last time, or more efficient than the previous time. Make a game of it, to increase skill and complexity…therefore increasing Flow opportunity. Here is a post that might help…
Keep the goals closely aligned with skill as to create a challenge that is not too overwhelming. Small increments to challenge to build the skills.
As I got to the end of this book, I thought the exploration of social and religious comparisons of creating positive Flow activities were interesting, but I think they drifted a little further than my intention for the topic and what I was looking for.
I couldn’t help thinking, while listening, how do we reduce the chaotic consciousness from interfering with flow. Things like text messages, kids emergencies, parent illnesses, scheduling conflicts, etc. The the narrator got right to it. You have to prioritize and proactive with your time and be intentional about doing or not doing activities as to reduce the chaotic thoughts.
My next thought, was what if my list outways my time. The very next section indicated to draw a line under the planned tasks for the day and not let anymore be added to that day. < insert small chuckle and shrug >
So, I’m going to refresh my daily task organizer and prioritize. I will start up my 7 habits program again. Which seems to be very much in alignment with the philosophy. I would say this book was motivating and revisited a lot of things I’ve already learned, but I may have lost that intrinsic motivation on.
Validation for me that having more focus is crucial to the journey of development and growth in life. Why do we lose focus and what does it take to regain it. From what I’m learning, it’s our fears that creep in that allow us to get in a comfort zone. We may not even realize we have fears or what they are. This comfort zone creates the willingness to allow attentions to be divided. Being proactive and deciding to face the fears, or even just figure them out along the way can create the path for greater quality of life.
The article makes reference to Flow. The book “Flow” by Csikszentmihalyi.
Flow: The Psychology of Optimal Experience teaches how, by ordering the information that enters our consciousness, we can discover true happiness and greatly improve the quality of our lives.
Csikszentmihalyi now has a newer book called “Finding Flow: The Psychology of engagement with everyday life.” I have just ordered it on audible credits.
Who doesn’t want to free your mind to true happiness?
When I’ve completed the book I will post a follow up. For now, have a great day.
What to get out of this post: 3 mindful activities that can help increase the ability to focus. They have equal benefit for men, women, and children.
Connecting with Nature
I find the coloring is pretty easy and good way to practice a laser focus on the ‘here and now’. You want to be intentional about the activity. Meaning, set a time and a find a place you are undisturbed…keep your attention to the coloring and when your mind drifts off (which it will) redirect it back to the physical act of coloring, choosing colors, the texture of the paper, the pens or pencils, the sounds, etc.
I used to walk and just let my thoughts wander and go from thought to thought, I would work out problems to solve or plan things I needed to do that day. Which is valuable, but the practice of mindfulness walking that trains the mind for focus is a bit different. It is an activity of intention and discipline to stay focused. Each step having intention and observance of the action, and feeling every motion and interaction with the feet to the ground.
Connecting with nature can be done in multiple ways and I’m only scratching the surface here. One way is to observe nature and really focus on the details of what you see. When other thoughts interrupt, use the study to refocus on the nature you are observing. Think about the texture, the smells, the movement, colors, etc.
I started adding pictures and videos of nature on the lifeinspiredreflections instagram account. It’s been really fun to work with my daughter to capture these and post them. We will continue to post more. Here is one of a flower.
Another way to use nature for practicing mindfulness is picturing in your mind of something in nature you’ve seen before. Sit without distraction and close your eyes and visualize every detail…try to rebuild the image in you mind. Even better describe it to someone else with you. It’s harder than you think and does take some practice.
There are several more out there related to nature. The main thing I’m getting out of these is the practice of keeping the mind focused. I find distraction in almost every corner these days and I used to be very intentional with my focus. I am working to get that back and attempt to make it a subconscious skill again.
Thank you for reading…stay tuned for more ways to practice in simplistic ways. Please comment or email easy ways you’ve practiced mindfulness.