How to Work - Two

margolove @ Flickr

In How to Work - One we cleaned the road of distractions. In this post, I'll talk about getting the best mileage.

I tried to have a look around to find something in the literature on concentration span, an optimal time, something like that. I cant find anything. Sorry. Then again there probably isn't an optimal one because it's gonna depend on you and the task at hand.

But I do have some advice on concentration. Instead of working to a time, work to a goal. Set yourself the task of doing 'up to this point in this topic', then take your break.

The advantages of doing this over heading out of the library for a break constantly are twofold. First, you will get more done. Continuous breaks can be unnecessary and costly in terms of time.

Secondly, you can make your dopamine system do its funky dance by setting it up to expect the reward of a break and then giving it that reward after you have achieved your goals. You can be both Pavlov and the dog.

When you do this you will flood yourself with a satisfying little boost as opposed to being in that constant state of unfinished business, which comes with taking timed breaks. I think this is vital for keeping the spirits up during tough times, as well as reinforcing you to keep on working.

In a geekier moment, I did test this out. I spent two days working in 45 minute slots, taking 15 minute breaks, and two days just working to goals. Of course my quasi-experiment is horribly subjective and open to expectancy effects, but I did feel I got more done and enjoyed things more when working to goal.

If your concentration is still dragging:

• drink water;
• have peppermint;
• cool down (e.g., Fine & Kobrick, 1978; Gafafer, 1974), for complex tasks especially heat seems to have a bad effect, (e.g., Carlson, 1961);
• get some more sleep (I'll probably do a whole post on sleep at some point);
• keep your blood sugar levels up with complex carbs (Scholey et al, 2001; Hoyland et al, 2008) not short-lived rubbish (I'll probably do a whole post on eating at some point);
• cut out crap (stuff with additives) from your diet (Although this study is with children, additives in their diet did concentration a big disservice);
• add stuff into your diet, including magnesium, B-complex vitamins (folic acid and choline), omega 3 fatty acids and zinc, all of which have been shown to maintain a good attention span;
  
• meditate - work at the University of Kentucky has shown there are psychomotor benefits to dabbling in a bit of brief meditation;
• if you know of any more add them in as comments below...