Dr Casey Ho Kwek Chan
Casey is an adjunct Adult Educator with the Singapore Institute of Adult Learning, Specialist Adult Educator under the Adult Educators Network , and co-author of a published study that uses the Maslach Burnout Inventory-Educator Survey to assess burnout among workers with part-time training roles. Casey holds a Doctor of Business Administration from the University of South Australia , a Master of Business Administration from the University of Leicester, UK and Bachelor of Science from the National University of Singapore.
Casey has facilitated numerous training programs such as Workplace Trainer Program, Advanced Certificate in Training & Assessment, Advanced Certificate in Learning and Performance, Diploma in Adult and Continuing Education, Internal Quality Audit; Performance Management; Coaching; Field Trainer Certification, Train-The-Trainer; Instructional Design; Change Management, Leadership Skills, Teambuilding. He was a key contributor in the recent launches of Introduction to Business Analytics, Winning Through Infographics and Data Story Telling in the Lifelong Learning Festival2017 and Skills Future Festival 2018.
Ways To Improve Your Focus And Concentration Skills
Weve all been there: sitting at your desk with an urgent deadline and a wandering mind. Despite your best efforts, things are not progressing.; You need to focus on the task in front of you. Youre motivated to do it. But you just can’t concentrate.;
In this digital world, we are easily distracted. Information is everywhere and we feel the need to deal with increasing and multiple forms of information. It drags on our time and our attention.;
The inability to concentrate on the task at hand is one of the maladies of our time–everyone wants to know how to focus better, how to concentrate. Yet, the benefits of improving concentration and focus make it an issue worth addressing.;
Eat Rightand Make Sure Dark Chocolate Is Included
Foods like fish, fruits, and vegetables help your brain perform optimally in the long term. Yet, you might not know that dark chocolate gives your brain a good boost as well.
When you eat chocolate, your brain produces dopamine, and dopamine helps you learn faster and remember better. Not to mention, chocolate contains flavanols, which have antioxidant functions that can improve the way your brain functions.
Next time you have something difficult to do, make sure you grab a bite or two of dark chocolate!
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An App That Improves Concentration
In the study, Prof. Sahakian and team worked with a cohort of 75 young and healthy adult participants. The trial spanned 4 weeks, and all the participants took a special test measuring their concentration skills at both the beginning and the end of the study.
As part of the trial, the researchers divided the participants into three groups. They asked one group to play the new Decoder training game, while the second group had to play Bingo, and the third group received no game to play.
Those in the first two groups played their respective games during eight 1-hour sessions over the 4 weeks, and they did so under the researchers supervision.
At the end of the trial period, the researchers found that the participants who had played Decoder demonstrated better attention skills than both the participants who had played Bingo and those who had played no game at all.
The researchers state that these improvements were significant and comparable to the effects of medication that doctors prescribe for the treatment of attention-impairing conditions, such as attention deficit hyperactivity disorder .
Amazing And Life Changing Podcast
I was not a fan of podcasts, however after listening to a few of Jay Shettys podcasts Ive quickly become a fan of podcasts in general but primarily this one. It genuinely gives sincere positive life changing habits that I personally have incorporated into my life and often share with my own friends and family. Like many of us, I sometimes struggle with anxiety, and the many tips and mindful habits on this podcast truly help.
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How To Read A Book
1. Open book.
3. Close book.
4. Move on to next book.
Reading a book seems like a pretty straightforward task, doesnt it? And in some cases, it is. If youre reading purely for entertainment or leisure, it certainly can be that easy. Theres another kind of reading, though, in which we at least attempt to glean something of value from the book in our hands . In that instance, you might be surprised to learn that its not as simple as opening the book and reading the words.
Try A Small Amount Of Caffeine
Cffin i found in ff, t, and chocolate t nm a few, and it one f th wrld favorite drug. But wht impact does it have n ur brain? The right munt of ffin n help u focus, but too much might mk you jittr, anxious, r irritbl.
Caffeine i nidrd a timulnt. It timult th bd ntrl nrvu tm, nd boosts the brains rdutin f a nurhmil knwn dopamine, which controls the ability t focus and maintain nntrtin.
Thi stimulation n u a rn t fl energized and not to fl th effects f ftigu as strongly if th right munt is tkn.
In a 2005 study b Flrin Koppelstätter nd colleagues t the Mdil University at Innbruk, Autri, fMRI n dtrmind tht caffeine rmtd increased tivit f the ntrir ingult nd the anterior ingult gru in the prefrontal lb of th brin.
Th specific r r involved in lnning, attention, mnitring nd nntrtin, rding to thi study whih was rntd at th 2005 meeting f the Rdilgil Sit f Nrth Amri.
If youre fling grgg, grab a u of caffeinated substance. Studies suggest tht ffin, in moderate d, hl t bt focus rtiulrl in th f u who are ftigud.
But dnt get vrzlu with the ff, r you might gt th ffin jittr, whih typically rdu your bilit t nntrt.
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Stop Procrastinating Start Producing
Focusmate virtual coworking eliminates procrastination and induces flow long stretches of intense focus. You and another user act as accountability partners, sitting side-by-side while doing your work, during a carefully structured 50-minute video interaction.
Sign up free. No credit card required.
How To Train Your Brain To Focus And Think Faster
Given the present economic condition and the dearth of jobs in the corporate world, in order to be employed at a top company it is important that you ensure that you have not only the credentials as well as qualifications for the job, but also that you are someone who has the ability to focus and think fast.
No one wants an employee who is slow and ineffectual when it comes to carrying out even a single task. If you know that this is an area in which you are lagging behind then there are a number of things which you can do like to train your brain, to stay focused as well as even become a quick thinker.
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Exercise 1: Watch Concentration
Sit in a chair and place a clock with a second hand on the table. Follow the second hand with your eyes as it goes around. Keep this up for five minutes, thinking of nothing else but the second hand, This is a very good exercise when you only have a few minutes to spare, if you are able to keep every other thought in the stream of consciousness subordinate to it. As there is little that is particularly interesting about the second hand, it is hard to do this, but in the extra effort of will power required to make it successful lies its value.
Always try to keep as still as possible during these exercises.
Let Go And Trust The Universe
The final step in manifesting height is to detach yourself from the outcome and trust the Universe.
The only way to get what you want is to let go of wanting it so badly. When we become overly focused on a single outcome, our minds begin to consider all of the things that could possibly go wrong, causing us to become stressed.
We are constantly thinking about our specific person, whether or not our manifestation was successful, and when it will occur. This desperation and obsession actually blocks our manifestation from taking place. So, we have to be patient and let go.
Even if the ideal height does not manifest as quickly as you had hoped or if the height increase is not what you expected, trust that the Universes plan always outweighs yours and always leads to the greatest good.
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Exercise : Fix Eyes On Outstretched Glass
Fill a small glass full of water, and grasp it by the fingers; put the arm directly in front of you. Now fix the eyes upon the glass and try to keep the arm so steady that no movement will be noticeable. Do this first for one moment and then increase it to five. Do the exercise with first one arm and then the other.
The purpose of the above exercises is to gain control over the involuntary muscular movement, making your actions entirely voluntary. The following exercise to bring your voluntary muscles under the control of the will, so that your mental forces may control your muscular movements.
Exercise : Sitting Still In A Chair
Sit in a comfortable chair and see how still you can keep. This is not as easy as it seems. You will have to center your attention on sitting still. Watch and see that you are not making any involuntary muscular movements. By a little practice you will find you are able to sit still without a movement of the muscles for fifteen minutes. At first I advise sitting in a relaxed position for five minutes. After you are able to keep perfectly still, increase the time to ten minutes and then to fifteen. This is as long as it is necessary. But never strain yourself to keep still. You must be relaxed completely. You will find this habit of relaxing is very good.
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Look For The Silver Lining
Negative thoughts weigh you down and can take a toll on your professional and personal life.Shifting a negative mindset to a positive outlook requires practice. As they say, The only way to fail at failing is to learn nothing from the experience. Focus your energy on turning failures into learning experiences.;When you run up against a challenging situation, look for the hidden lesson. Ask yourself, what good might come out of this? Think of it this way; failure is the only way to grow and evolve. It isn’t the end. It’s the beginning.
As author Napoleon Hill wrote in his famous book, Think and Grow Rich, If you fail to control your own mind, you may be sure that you will control nothing else. Train your mind for success, and youll have the ability to overcome any obstacles that come your way.
Concentration Exercises From 1918
Does your mind flit from one thing to another? Do you have trouble focusing on something for more than a few minutes? Do you consequently have a bunch of half-finished projects lying around the house, and a dozen half-baked ideas still knocking around in your cranium, and thus a pile of regrets about where youre at with those things and in your life?; If so, what should you do?
Now if you went to the gym and tried to lift weights only to find your arms and legs were weak and flabby, youd start a program of weekly exercises to strengthen your muscles. Well, your mind is a kind of muscle too! And just like the muscles in your body, your brain needs weekly exercise to tone up the strength of its focus and concentration. Whats a good workout for your noodle? Well, I discovered some interesting concentration exercises in a great old book from 1918: The Power of Concentration
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Exercise : The Eastern Way Of Concentrating
Sit in a chair with a high back in an upright position. Press one finger against the right nostril. Now take a long, deep breath, drawing the breath in gently as you count to ten; then expel the breath through the right nostril as you count to ten. Repeat this exercise with the opposite nostril. This exercise should be done at least twenty times at each sitting.
Useful Tips For Improving Your Mental Focus
Staying on task can be difficult, but it can be particularly challenging when you are surrounded by constant distraction. In today’s always-connected world, diversions are nothing more than a click away.
Even during quiet moments, distraction is literally at your fingertips as you find yourself checking your Instagram notifications or the latest news updates.
The ability to concentrate on something in your environment and direct mental effort toward it is critical for learning new things, achieving goals, and performing well across a wide variety of situations.
Whether you are trying to finish a report at work or competing in a marathon, your ability to focus can mean the difference between success and failure.
Fortunately, focus is a lot like a mental muscle. The more you work on building it up, the stronger it gets.
Improving your mental focus is achievable, but that doesn’t mean that it’s always quick and easy. If it was simple, then we would all have the razor-sharp concentration of an elite athlete.
It will take some real effort on your part and you may have to make some changes to some of your daily habits. Here are some tips and tricks from psychology that can help you develop laser-like mental focus and concentration.
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Why Do People Lose Focus
Losing fu i actually natural nd desirable it n vlutinr system mnt t k u f.
Breaking fu i essentially bttm-dwn. Its hn whn ur brin i noticing things tht might nd your ttntin. Evolution rquir ur nntrtin t break whn mthing i either dngru r rewarding.
The thing i, once ur focus i brkn, it n take u t 25 minut to rturn t the riginl task, rding t Glri Mrk, rfr at the Univrit f Clifrni, Irvine.
Othr tudi say tht it takes rund 5 minutes t rfu, whil thr say 15.
Eithr w, thr r undnibl t involved with interruptions.
Consider this gint the backdrop f ffi wrk: th vrg office worker i intrrutd nwhr btwn vr 3 t 10 minut .
Hwvr, there is n definitive rrh on whthr the quality of work ftr interruption uffr a decline with more intrrutin.
You might think tht th interruptions r ftn xtrnl frm colleagues, hn calls r emails but actually w interrupt urlv rund 44% of the time, rding t Gloria Mrk rrh.
But the humn mind is able to fu on n given tk fr up to tw hur . S why rnt w living up t thi potential?
Create Routines Which You Can Perform Right Before You Begin Working
A routine works to train your brain for the activities that will follow. It conditions your brain to expect the work that you have in store. By following a routine, you are able to perform the same activity every day right before you begin working. As such, this activity in your routine acts as a warm up for your brain. It can be as simple as making a cup of coffee or as vigorous as a session of exercise. Our brains recognize routines and proceed to create the neural pathways that are necessary to complete the tasks signified by the routines. As such, to boost your ability to focus, create some routines. Your brain will adapt and condition itself for the tasks within your day.
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Here R The Fur Tgri Of Ttntin:
Vigiln: Thi means mintining attention vr a nidrbl rid of time, uh during an dmi ltur. It tk a niu ffrt t utin this type of attention from minutes t hours.
Arousal nd alertness: Th trm refer to hilgi states f ttntin. Fr example, when ling, individuals rmin generally unrniv t thing going n rund them, xt f ur xtrml loud diturbn, uh trm. Rrhr have shown tht t rtin times f the d, individuals r more lrt thn at other tim. For mt l, lrtn peaks in th rl evening.
Divided attention: To wht xtnt n individul multitk? Or in thr words, can people ttnd qull wll t tw tk at n? Th ability f individuals t divid thir ttntin dnd on individual information processing iti dtrmind by th brin biology.
Sltiv ttntin: Thi i th bilit t fu xluivl n n hnnl or object f thught, rgrdl f th munt of urrunding stimuli available t distract nd r-fu ttntin. Rrhr tud bth uditr ltiv attention nd visual ltiv ttntin.
Exercise : Practice Talking Before A Glass
Make two marks on your mirror on a level with your eyes, and think of them as two human eyes looking into yours. Your eyes will probably blink a little at first. Do not move your head, but stand erect. Concentrate all your thoughts on keeping your head perfectly still. Do not let another thought come into your mind. Then, still keeping the head, eyes and body still, think that you look like a reliable man or woman should; like a person that anyone would have confidence in
While standing before the mirror practice deep breathing. See that there is plenty of fresh air in the room, and that you are literally feasting on it. You will find that, as it permeates every cell, your timidity will disappear. It has been replaced by a sense of peace and power.
The one that stands up like a man and has control over the muscles of his face and eyes always commands attention. In his conversation, he can better impress those with whom he comes in contact. He acquires a feeling of calmness and strength that causes opposition to melt away before it.
Three minutes a day is long enough for the practice of this exercise.
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