Focus Exercise: Applying Focus Techniques

Objective: Apply one focus technique to a real-life challenge and reflect on its effectiveness.

Step 1: Identify Your Scenario

Choose one situation in your life where improving focus could make a big difference.
Examples:

• Preparing for a crucial moment in a game (e.g., free throw, penalty kick).
• Studying for multiple exams while managing extracurricular activities.
• Tackling a major project deadline with limited time.

Step 2: Select a Focus Technique

Review the focus techniques and choose one to apply to your scenario:

1. Single-Tasking: Focus on one task at a time to reduce mental overload.
2. Time Blocking: Schedule specific periods for uninterrupted focus.
3. Mindful Refocusing: Use mindfulness to bring your attention back when distracted.
4. Distraction Elimination: Create a distraction-free environment.

Step 3: Create Your Action Plan

Using your chosen technique, answer the following:

1. Describe your scenario: What is the situation, and why is focus important?
2. Explain your technique: Which focus method did you choose, and why?
3. Plan your steps:
• For Single-Tasking: Write down how you’ll break the task into smaller steps.
• For Time Blocking: Create a schedule with specific focus periods.
• For Mindful Refocusing: Identify a mindfulness practice you’ll use (e.g., deep breathing).
• For Distraction Elimination: List the distractions you’ll eliminate and how.

Step 4: Apply Your Plan

Take 10–15 minutes to implement your action plan in a real or simulated scenario.
Examples:

• Practice focusing on one skill during a basketball drill.
• Set a timer for uninterrupted study.
• Observe and redirect your thoughts when distractions arise.

Step 5: Reflect

Answer the following questions:

1. What worked well?
2. What challenges did you face?
3. How did this technique improve your focus?
4. What adjustments would you make next time?