This question pops up regularly on the subreddit I'm often helping out on r/getdisciplined. Here was my semi-hypnoticly paced, step by step instructions to get better at focusing:
Believe yourself to be the type of person who is able to improve their focus.
Have a specific time block where you are committed to practicing focus.
Notice when you are distracted. The closer you can do this to the exact moment of distraction, the better. This could happen minutes later, or just as the thought is arising.
Recognize that you are distracted, and choose to go back to your focus.
Congratulate yourself for acting on a behaviour that will correct your habit from distraction to focus.
Repeat. As you practice, you will improve. Tracking this is useful for understanding your patterns and also having numbers to beat.
The only way to change, is to practice the change you want to see. Start small so you can succeed, build momentum through consistency and increasing the difficulty.
It's as simple as that in instructions, but the hard part is doing it even when you don't want to. But even that gets easier with practice.
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Aaron Ball. Recovered Academic. Grieving Environmentalist. Evidence-Based Transformational Coach. Electronic musician. Transrationalist.