How To Focus When The Mind Is Wondering

We can use our breath as a tool to recenter and stay productive.

Wandering around is just what puppies do. No need to be harsh or mean. But you should be consistent and clear with your instruction, over and over again. If the puppy does not follow a command, we don’t indulge stories about how bad, flawed, untrainable, or unlovable the puppy is. Instead, we simply begin the training exercise again. Adopt a similar supportive-yet-firm attitude as you engage in this workout—and notice when old mental habits like justifying, chastising, or ruminating show up when you notice your mind-wandering. Now, reframe “mind-wandering” itself: it’s not a failure or error, but rather a cue to begin again and reorient back to the target object. The more often you gently guide your attention back, the more easily it will follow—just as your puppy will learn to do. Your mind will begin to get more attuned to noticing when you’ve wandered off, as well: with more practice, you’ll grow more able to notice the initial pull on your flashlight away from the target object, instead of becoming completely lost or hijacked before you do. All this will make bringing it back to the target easier, too. When we are able to find our focus more easily, we waste less time, experience fewer dips in mood and fewer spikes in stress, and worry less when we have something important to get done—whether for work, for others, or for yourself.