The word of the day is “focus”. When focused on the positive your coping skills are improved, in fact not just your coping skills, it also lowers your rate of depression and stress. There is a marked decrease in cardiovascular disease when people learn to focus on the positive. Positive thinking: Reduce stress by eliminating negative self-talk – Mayo Clinic
The definition of Focus:
A noun: the center of interest or activity. Or an act of concentrating interest or activity on something. Or the state or quality of having or producing a clear visual definition.
We tend to think of focus as a noun, but it is also a verb…Focus is an ACTION. It is the doing part of what seems to be a passive activity.
A Verb: (of a person or their eyes) adapt to the prevailing level of light and become able to see clearly. Or pay particular attention to.
Heart, nerve center, center, these are all synonyms of FOCUS. Notice they are all in the middle of let’s say a target, another synonym. Spotlight, yet another synonym puts a light on an individual or object causing others to Focus in.
It is human nature to pick out the negative. Our brains are wired to keep us safe, therefore we scan to find the bad, scary, or downside to every situation we engage. Our brains want to identify what could possibly go wrong and avoid the encounter. Which is where worry and anxiety take over. After we spot the perceived danger, whether it is a tiger or just getting our hopes up, or the potential disappointment that could maybe, possibly…just might happen… We turn it into a negative experience BEFORE it even has a chance to hurt us.
This way of looking at potential problems was helpful back in the days when we could be eaten by a tiger. We had to be on guard all the time because the dangers and threats were a reality. Our focus was on staying safe or not falling into a pool of hot tar. We still have the same brain processes today, but they do not serve us in many areas like they have historically. Once you expect something bad to happen or focus on the negative, it is a downward spiral that can be tough to combat. That is why we need to be vigilant in being aware of where we put our focus. https://www.youtube.com/watch?v=3ThUrVXz9j0
An example may be when you are in a fight and you’re so mad that your emotions take over to the point where you can’t think of anything else. Perhaps you are thinking about your lengthy to-do list for today… but you are finding it difficult to start even one project because you are paralyzed by the enormity of it all. Maybe you are upset because you haven’t been eating well or exercising the way you should. The only thing you think about is how lazy you are or how you stink at getting to the gym. You will have very little motivation to get to the gym if your thoughts are consumed with how you are not getting it done.
Each of these examples is the way your brain shuts off and focuses on negative emotions like fear, anger, and anxiety…Just like it did with the tiger. Negative emotions prevent your brain from seeing the other options and choices that surround you. It’s your survival instinct.
James Redfield said, “Where Attention goes Energy flows; Where Intention goes Energy flows!”
The best way to predict an outcome negative or positive is how you think of it.
Ways to Actively Retain Your Focus on Positivity
Attention spans are dwindling; however, focus is a muscle that you can build if you work on it. Here are several strategies to reframe your negative thoughts into a focused, intentional shift to positivity:
- Prepare Your Brain. Have a plan. Set your intentions. Intentions for the day are best if set up either the night before or early in the morning. Writing down at least 5 things you are grateful for each day, will lay out the groundwork for a day focused on positivity. You will sleep on your gratitude by repeating the list (or adding to it) at the end of your day. Positive feelings are multiplied as your subconscious is trained to focus.
- Remind yourself where your focus needs to be. Move your body while stating affirmations. This is a moving meditation; it allows your mind and body to sync up. If you don’t know where to start with your moving meditation, get the book:
Breathe Be Give: Create a Moving Meditation to Light Your Soul on Fire.
https://www.amazon.com/dp/B0DLH35D68
Breathe Be Give hands you a literal map for designing your meditation complete with I am statements to retrain your positivity.
- Check the Thermostat. When you are overheated or if your teeth are chattering, you forget the objective. Sometimes optimism only needs a temperature change. When you are physically uncomfortable you are not able to focus.
- Be mindful of what you’re eating. It’s difficult to stay positive if you are eating low-quality food. If you are hungry concentration will not be at its best. The flip side is that eating healthy nutritious food will motivate you to anticipate the best of your day.
- Unplug from electronics for 30 minutes each day and get into nature. Being untethered for a few minutes a day will center and recharge your outlook. Exposure to nature improves executive function which ultimately leads to enhanced positivity. Not just scenery: viewing nature pictures improves executive attention in older adults – PubMed
- Condition yourself to experience random moments of positivity. Look for the positive in your day. Play a game. At random times during your day, stop and find 3 positive elements that are in your present time consciousness. Like anything in life, it is a choice to be positive or negative. You are in control of your intentions.
- Turn On Some Music. Music activates both the left and right sides of the brain hemispheres at the same time. The activation of both hemispheres can maximize learning and improve memory. Music has the potential to take you from a Beta brain wave to a deeper Alpha then Theta brain wave state, depending on the music. Music has a profound effect on your mood, blood pressure, and heart rate.
Types of music that can improve focus:
- Classical: the soothing sound helps elevate mood and aids in processing negative emotions. How Classical Music Improves Mental Health – Des Moines Symphony
- Spa Music: nature sounds help us relax. Releasing Stress Through the Power of Music | Counseling Services | University of Nevada, Reno
- Nature’s music: When you take your walk listen to your surroundings.
- Surround yourself with uplifting people and places that support your positive mindset. You are the company that you keep. Your community of friends and family has a lot to do with attitude. They can remind you of your reasons to stay focused.
- Get in the Z’s. We all know what a terrible night’s sleep will do to your daily outlook. Yet, do you prioritize sleep? Lack of quality sleep will rob you of the ability to retain positive thoughts. Working on this one element will change your life for the better.
Staying positive isn’t complicated, it’s simply a matter of staying focused. Focusing on the reward instead of the task will improve your overall mindset and therefore your positivity. When you repeat the 5 things you are grateful for, replay the happy moments of your day. Staying positive gets easier the more you practice. Any time you feel the negative thoughts creeping in, remind yourself of how wonderful you feel when you are optimistic. Stay focused.
It all begins with you, Lighting your Soul on Fire!
