When you are absorbed in your work task, you will always be interrupted by unexpected guests, group messages and phone calls for you. Interference is everywhere, which makes you anxious. Your brain is very confused and extremely anxious at the moment.
Directional response is a safety device implanted in the brain by human ancestors. Therefore, the brain always tends to pay attention to new signs and sounds.
After a systematic study, Pavlov concluded that "as long as something novel happens to the body organs, the brain will stop what it is doing and turn its attention to the source of stimulation". ?
However, the real cause of emotional anxiety is the "Genik memory effect". "Genik Memory Effect" points out that human beings have more memories of unfinished tasks than of completed tasks.
I am always interrupted and can't concentrate on my work, but there is still a lot of unfinished work at hand, so when I store too many unfinished tasks in my mind, I will be confused and anxious.
The reason of confusion is influenced by short-term memory of human brain, and recording work plan can be effectively solved.
Internet era is an era of information overload. With the rapid iteration of science and technology, all kinds of information equipment are constantly updated, and people's attention is like a lamb to be slaughtered.
The harm of excessive information to human beings is called cognitive overload by scientists, and the space for the human brain to process short-term memory is limited. If a large amount of information is invaded, it will cause "traffic jam", and anxiety and irritability will follow.
Studies have shown that it takes 25 minutes to regain concentration after being disturbed. However, we encounter a lot of external interference every day, and how many 25 minutes of time have we spent? Why do we always feel that there is a lot of time and little output? This is also one of the reasons for the delay.
How to resist interference, overcome distraction and anxiety, try the following two methods, after my own personal test, the effect is good!
1, four-corner respiratory therapy
Adjusting the rhythm of breathing can also adjust the index of adrenaline. When you are anxious, adrenaline will be secreted too high, which will lead to inner anxiety.
The principle of four-corner breathing therapy is just like the principle of regulating breathing in yoga and meditation, which can help the body relax and adjust the mood.
The use of the four-corner breathing method is: find a rectangular object or draw a rectangle, look at the corner in the upper left corner, take a deep breath and count to 4, then turn your eyes to the upper right corner, hold your breath and count to 4, then turn your eyes to the lower right corner, and slowly exhale and count to 4. Then look at the lower corner and say, "relax, relax."
This method can divert your anxious attention and restore your confidence and reason.
2, isolation interference method
Promise to disconnect the network.
When you come home from a day's work, your heart must be eager to enjoy video games, online gossip and other things that can bring you even satisfaction.
However, you have planned to apply for the certificate of economist after work every day, but those mobile entertainment apps are attracting you, and you must use methods to overcome your desire.
So you must give yourself a suitable environment and cut off the channels that can stimulate you to satisfy your desires in time. Disconnect the network, turn on the phone in airplane mode, and set the specific isolation time.
Get into the habit of taking a nap
One of the reasons why it is difficult to concentrate is energy management. According to the research, around 2: 00 pm is the lowest energy period. During this time, you will feel tired and difficult to concentrate.
Taking a nap for half an hour at noon will repair the brain, effectively increase the efficiency and space of short-term memory of the brain, and restore attention faster when encountering interference.
I got into the habit of taking a nap two years ago. The reason why I don't want to take a nap is that I think it's a waste of time. When I got into the habit of taking a nap, I obviously felt that my mental state and attention in the afternoon could be maintained at the level in the morning.
Enjoy the holiday.
Many people find it difficult to balance the boundaries between work and life. It's normal to work overtime at night and on weekends. They don't realize that this state is eroding your attention.
The purpose of rest is to work better. I once had a boss who was very capable and efficient, but also a person who knew how to enjoy life. He is proficient in playing cards, karaoke and traveling. His famous saying is: fully enjoy life at rest and do your best at work.
Try the above method, I hope it will help you.