Get Better Results in The Gym With Focus Training

I don't know about you, but I find that it's harder and harder to try and get simple tasks done these with all the distractions and information we are bombarded with everyday. Just the other day I was working on editing workouts for a team of athletes and was side tracked multiple times with answering emails, answering the phone, and not to mention messages on my social media accounts. Let's also not forget the abundance of information that we over-inundated with from ads on tv, our computers and and on our phones 24/7! In fact, there are studies that are showing that the way we get our information these days is reducing our attention spans (1)

These constant distractions and the need to look at and filter through copious amounts of information is actually setting us up for less success in accomplishing both large and small everyday tasks. With a dwindling attention span, we are limited by the quality of work that we are capable of producing at a high level (2).

This also holds true in the realm of fitness and health. We are so distracted by what others are doing, what the current workout or diet fad is, and constantly being subjected to social comparison, that it can derail our success in life and in the gym when trying to make a change for the better in our health (3).

I have seen this in action so many times in the gym with a clients constantly on their phones when training. Not only does this slow down a workout session, but it can also lead to higher injury risk(). If we are working on something specific and want to get better it is easy to get side tracked and miss important cues that will help you be successful when working out or training.

The need to train this high level of focus can be seen when we examine high performers. If we look at athletes this can become glaringly obvious. Take for what happened in Game 1 of the 2018 game finals. JR Smith receives the ball inbounds with seconds left. Rather than passing the ball or taking a shot to win the game, he dribbles it up court thinking the game was over. Or look at what happened to Makaela Shiffrin in the winter Olympics when she three times. Afterwards she talk about visualizing herself fall even before the race started. When you consider the ability to focus in this regard, you can see how imperative it is to master keeping your attention on the task at hand so you can accomplish your goal.

If you find yourself struggling with being able to keep your attention to the task at hand, don't worry, there are exercises you can use to help increase you focus when it matters most. Similar to how you lift weights to get muscles stronger, you can do these drills to get your brain better at focusing.

To start, we need to get in the habit of focusing on one thing for an extended period of time, ideally that's not related to you everyday job, work, or skill set. That is because doing something that is unique and new will help train the "focus" muscle. I personally like using a number grid.

It's a simple exercise that I have done with pro athletes as well as jr. high schoolers. It's simply looking at a grid like the one below, and x-ing out each box in order from 1-100. The instructions are:

Find a quiet place without any distractions.

• Have a timer next to you.

• Start the timer and as quickly as possible x out each square in order from 1 to 100.

• Stop the time when you finish.

• Ideally you want to complete the drill in under 5 minutes.

Once you are able to get your time down, you can increase the difficulty of the exercise by adding distraction. The easiest way to start is by playing music in the background. Once you can master that (get it done in under 5 minute), try it while watching TV with the volume up, which will add both visual and audio distractions. Finally, once you have mastered the grid with audio and visual distraction, take the grid to work, and try and get a score under 5 minutes.

When we work out, we are building strength in the muscles and joints. When you train your ability to focus, you you are training the tiny circuits in your brain that help you keep yourself engaged at the task in hand (4). As you practice these drills remember it takes time, patience, and a regular use of these skills.

Over time you will notice your ability to focus will get better and better, just like running or lifting weight gets easier over time. It may be tough to start, but the same can be said for any new skill. Try and do the grid exercise two to three times a week. Also remember to add more challenging distractions as you practice. Over time, this should help build your "focus" muscle and you will be able to stay on task with other activities much easier!

References

1. Peng, M., Chen, X., Zhao, Q., & Zhou, Z. (2018). Attentional scope is reduced by Internet use: A behavior and ERP study. PLoS One, 13(6), e0198543.

2. Craik, Fergus IM, et al. "The effects of divided attention on encoding and retrieval processes in human memory." Journal of Experimental Psychology: General 125.2 (1996): 159.

3. Jabłońska, Marta R., and Radosław Zajdel. "Artificial neural networks for predicting social comparison effects among female Instagram users." PloS one 15.2 (2020): e0229354.

4. Shors, Tracey J., et al. "Mental and Physical (MAP) Training: a neurogenesis-inspired intervention that enhances health in humans." Neurobiology of learning and memory 115 (2014): 3-9.