This could change your life.
During the bustling holiday season, it’s easy to become immersed in a whirlwind of tasks and events, losing sight of the value in slowing down and embracing the present moment with loved ones. Beyond material gifts, offering your undivided attention can be one of the most profound presents you share with family and friends, making them feel truly acknowledged and cherished.
Take, for instance, the endearing character Ted Lasso from Apple TV+. He embodies an attentive curiosity towards everyone he encounters, a trait that brightens the lives of those around him. Even if you haven’t watched the show, you’ve likely experienced the warmth of someone who genuinely makes you feel seen and valued—a gift in itself.
Granted, not everyone naturally embodies Ted Lasso’s persona, especially in social settings. Being present requires effort, particularly in today’s world of endless distractions and heightened anxiety. Constantly shifting between past reminiscences and future concerns can dilute the richness of the present moment and hamper meaningful connections.
Thankfully, Dr. Nathan Brown, a clinical psychologist specializing in brain function, likens our ability to focus to a muscle—one that we can strengthen with practice. “Though our culture may not promote this muscle’s development, practice can enhance it,” he shares.
Below, discover research-backed strategies to enhance your attention and fully appreciate the festive season. Begin by assessing your present attention levels using the Mindful Attention Awareness Scale, developed by psychologists Richard Ryan and Kirk Brown. This 15-item questionnaire rates your attentiveness in being present during events and experiences, aiding in gauging improvement over time.
Once you’ve assessed your baseline, try these strategies to bolster your attention. Brown emphasizes redirection as a crucial tool when focus wanes, asserting that as long as you redirect your attention more times than it strays, you’ll strengthen your attention “muscle.”
Mindfulness meditation stands out for its attention-boosting benefits, even in short, consistent bursts. Research has shown that as little as 10 minutes per day of focused attention meditation can markedly enhance attention and elicit brain changes visible on an EEG.
Utilize your breath as an anchor to the present—simple deep breathing exercises can restore connection to the here and now. Mind-body practices like yoga or tai chi enable focused attention on intentional movements and bodily sensations, while progressive muscle relaxation allows for concentrated awareness on different body areas.
Everyday routines—be it showering, folding laundry, or waiting in traffic—present ample opportunities to practice presence. Engage your senses in these moments: observe what you see, feel, hear, smell, and taste, nurturing a deeper connection with the present.
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