Are you struggling to focus?

I've noticed many people complaining that they can't focus like they used to. They struggle to finish a book, pay attention during a meeting, or watch a full movie (without checking their news feed).

I attended an online writing class this week, and the teacher started by asking us to eliminate all distractions. She reminded us that we'd learn a lot more if we focused on the one thing we were supposed to be doing: watching her class (and maybe taking a few notes). It worked!

Tip: Good ol' note-taking (by hand) can help you maintain focus during class because you aren't just sitting still. If you prefer to use a device to take notes, turn off your notifications and go offline (or on airplane mode). 

Improve your focus one goal at a time

I listened to Oprah's Super Soul podcast last weekend where Johann Hari summarized his research on distractions from his book Stolen Focus: Why You Can't Pay Attention and How to Think Deeply Again.

He reminded us of something important too: "Your attention didn't collapse. Your attention has been stolen from you by some really big and powerful forces."

In the podcast, Hari recommended focusing on one goal at a time. In addition to being meaningful, a goal should be set just outside of your comfort zone.

Did you know? The average college student switches tasks every 65 seconds.  

—Johann Hari, Stolen Focus

4 types of goals to help language learners regain focus

Johann Hari described four types of goals. (You can use these as inspiration to get your language learning back on track.)

1. Spotlight goals

A spotlight goal is an immediate goal. You want to get something done right now (e.g., writing or reading this blog post). If we don't put a task like this into the spotlight, we'll undoubtedly get distracted by another shiny thing (or ping).

For example, last week, my daughter asked me to print something for her. I went upstairs to my office, turned on my computer, and noticed a message from a colleague. I answered the message and then checked my LinkedIn updates. Then I turned off my computer and grabbed some dirty laundry and went back downstairs.

"Did you print my essay, Mom?"
"No. I'll do that. Can you bring down your laundry?" 

Clearly, I need to work on eliminating distractions when it comes to immediate tasks. I could also work on not distracting others who have an immediate task of their own to complete. 

Challenge yourself: Your immediate language learning goal is to listen to and read this post without getting distracted. (Let's see if you can get all the way to the end.)

2. Daylight goals

Hari described a daylight goal as the ability to simply know what your goals are.

One of my favorite ways to prioritize my goals is with Jennifer Louden's Pots on the Stove metaphor.

Once a week, I draw a stovetop in my journal—five circles of various sizes (some burners are bigger than others). Inside the circles, I write my main goals for the week, making sure to note which ones will require more attention. These may include work goals, personal goals, and other things that just need to get done.

Challenge yourself: What are your language learning goals for this week? (Try the pots on the stove exercise above.) 

3. Starlight goals

A starlight goal is a long-term goal. If we allow ourselves to be constantly distracted, we won't achieve any of these.

Every year, I encourage my family, friends, and colleagues to choose a Word of the Year. Unlike a New Year's resolution, the word you choose acts as a guiding light. 

Challenge yourself: What's one long-term language learning goal that you have? (Make it meaningful and just outside your comfort zone.)

4. Stadium light goals

A stadium light goal is a collective or group goal. This type of goal requires us to pay attention to each other.

For example, at work, we use roadmaps, objectives and key results (OKRs), and check-ins to keep us on track with annual and quarterly goals. 

I share collective goals with some of my exercise club, such as meeting every week for a workout and meeting quarterly for a neighborhood fun run.

One goal I'd like to set with my family is for everyone to remain at the dinner table until everyone else is finished eating. This time is important to me because it's when everyone shares a story from their day.

Challenge yourself: What's one collective goal you could set with your language class? (If you aren't in a class, you could find a learning partner.)

Glossary

• switch: to quickly go from one thing or position to another
• feed: a constant stream of information or updates
• eliminate: to fully remove
• meaningful: having a real purpose
• outside one's comfort zone: in a place or situation where one feels a bit challenged or uncomfortable
• burner: the element on a stovetop where the heat comes through
• OKRs: objectives and key results, a goal-setting system for setting ambitious, measurable goals