Your Concentration Training Program: 11 Exercises That Will Strengthen Your Attention

by Brett & Kate McKay on January 30, 2014 · 24 comments

in A Man's Life, Personal Development

Strengthen Attention 2

In this series on mastering your attention, we have emphasized the fact that attention is not just the ability to focus on a single task without being distracted, but in fact is comprised of several different elements that must be effectively managed.

But this doesn’t mean that single-minded focus is not of paramount importance. Yesterday we compared managing your different kinds of attention to being the supreme commander of your mind – you must be able to deftly maneuver and deploy your units to various battles. But good management can only get you so far; to win the war on distraction, the absolute strength of your voluntary attention — your focus foot soldiers – greatly matters.

Research has shown that individuals who can sustain their attention for long periods of time perform better on all sorts of cognitive challenges than those who cannot. A man with a scatter-shot attention span will only be able to experience one plane of existence; he can skim across the surface of the world’s vast knowledge and wisdom, but is unable to dive deeper and discover the treasures below. The man with an iron-clad focus can do both; he is the boat captain and the pearl diver and the world is truly his oyster.

If you have a goal to learn and understand as much about the world as you possibly can before you die, strengthening your power of concentration is not an option, it’s a necessity.

Think of Your Mind as a Muscle

Last time we used the analogy of being supreme commander of your mind to explain attention management; when it comes to attention strengthening, we’d encourage you to think of your mind as a muscle. The parallels between strengthening your body and strengthening your mind are in fact so close that it’s really not so much an analogy as a description of reality.

Your physical muscles and your attention “muscles” both have a limited amount of strength at any given time, their stamina and power can either atrophy from inactivity or strengthen from vigorous, purposeful exercise, and they require rest and recovery after they’ve been intensely exerted.

You get the same feeling of internal dread/doubt right before you begin an intense workout – the one that says “I’m not sure I want to do this” – as you do right before you decide whether or not you’re going to read a long article, and in both cases you have to set your mind, bite down, and get going with it.

Just as you can hit a wall in a tough workout where you think you can’t do one more rep, in the middle of reading a long article your mind will want to quit and surf to another tab. In both cases, if you tell yourself to dig deeper, you’ll be surprised how much more strength and focus you actually have left in the tank.

And while everyone’s looking for cool new “secrets” for how to build both their body and mind – shortcuts and hacks heretofore undiscovered – the truth is that strengthening our physical and mental muscles comes down to plain, good old fashioned, highly unsexy work. Gaining strength in either area is ultimately about eating right, getting ample sleep, and engaging in challenging daily exercise.

So put on your lifting belt and chalk up your cranium. We’re going to hit the mental gym and turn your focus into a beast. Below, you’ll find your brain’s workout plan.

Your Concentration Training Program: 11 Exercises That Will Strengthen Your Attention

You’ll never get big muscles from sitting on the couch all day, and you’ll never develop amazing powers of concentration from exclusively reading Buzzfeed and watching Tosh.O. Your mind muscles, just like your physical muscles, need resistance; they need challenges that stretch their limits and in so doing, grow their focus fibers. Below we outline exercises that will beef up your focus so that you can start lifting heavier and heavier cognitive loads.

1. Increase the strength of your focus gradually. If you decide you want to physically get in shape, but are starting at ground zero, the worst thing you can do is to throw yourself into an extreme training program – you’ll end up injured, discouraged, or both, and you’ll quit before you even really get started.

Likewise, if your attention span is currently quite flabby, it’s best to slowly build up the weight you ask it to lift. In this series we’ve mentioned trying the “Pomodoro Method” in which you work for, say, 45 minutes straight and then allow yourself a 15-minute break. But for many of us, 45 minutes might as well be a mind marathon!

So start out with a pretty easy goal and work your way up from there. Set a timer for 5 minutes and focus completely on your work/reading for that time period. Then take a 2-minute break before going at it again for another 5 minutes. Each day, add another 5 minutes to your focused work time, along with an additional 2 minutes to your break time. In 9 days, you should be able to work for 45 minutes straight before you allow yourself an 18-minute break. Once you get comfortable with that set-up, you can work to lengthen your focus sessions a little, while shortening your break times.

2. Create a distraction to-do list. Because the internet has made any bit of information instantly accessible, we tend to want to look something up the moment it crosses our mind. “I wonder what the weather will be like tomorrow?” “What year did that movie come out?” “I wonder what’s new in my Facebook feed?” Consequently, we’ll toggle away from what we’re working on the instant these questions or thoughts pop into our minds. Problem is, once we get distracted, it takes on average 25(!) minutes to return to our original task. Plus, shifting our attention back and forth drains its strength.

So to stay on task, whenever something you want to check out pops into your head, just write it down on a piece of paper next to you (or perhaps in Evernote for you tech types), and promise yourself you’ll be able to look it up once your focusing session is over and your break time has arrived.

3. Build your willpower. Voluntary attention and willpower are intimately entwined. Our willpower allows us to deliberately ignore distractions while staying focused on the task at hand. It would serve your attention span well to review our in-depth article on strengthening your willpower.

4. Meditate. Not only does meditation help keep you cool, calm, and collected, research has also shown again and again that mindfulness meditation can boost your attention span significantly.

In one study, 140 volunteers took part in an eight-week course in meditation training. After the eight weeks, all the volunteers showed measurable improvements in attention span, as well as other executive mental functions.

You don’t have to spend your days meditating in a monastery to take advantage of its attention-boosting power. Research has shown that just 10 to 20 minutes of meditation a day will do the trick. What’s more, you’ll even see improvements in your attention after just four days.

So if you want the power to focus on your studies for hours at a time, start your mornings off just focusing on your breath for a few minutes.

5. Practice mindfulness throughout the day. In addition to dedicating 10 to 20 minutes a day to mindfulness meditation, attention experts recommend finding opportunities to practice mindfulness throughout your day. Mindfulness is simply focusing completely on what you’re doing, slowing down, and observing all of the physical and emotional sensations you are experiencing in that moment.

You can practice mindfulness when you eat as you take time to really chew your food and concentrate on its flavors and texture. You can practice mindfulness when you shave; as you smell your shaving cream, note the pleasure of applying a warm lather to your face, and slowly drag the razor across your stubble.

Incorporating short sessions of mindfulness throughout your day will strengthen and expand your attention span for the times when you really need it.

Mindfulness can also help you push back against distractions as they arise. If you’re working on a task and feel that restless itch to go do something else, think to yourself, “Be here now.” In that moment, bring your awareness to your body and your breath. After a few seconds of focusing on your breath, you’ll notice that the distraction is no longer present and that you’re ready to get back to work.

6. Exercise (your body). Not only can you compare exercising your mind to exercising your body, doing the latter actually directly benefits the former. Researchers have found that students who engaged in moderate physical exercise before taking a test that measured attention spans performed better than students who didn’t exercise. The researchers found that exercise primarily helps our brain’s ability to ignore distractions, although they aren’t exactly sure why. I would venture to say that the discipline it takes to push through the pain of a workout strengthens the same supply of willpower that we use to ignore the itch of distractions in order to keep working/focusing.

7. Memorize stuff. We’ve talked about memorization on the site before. Besides being a cool bar trick and providing you a fount of poems to recite at the drop of a hat, memorizing stuff is an excellent way to exercise your mind muscles. Make it a goal to memorize a poem or a verse of scripture each week.

What About Attention Training Games?

Brain training games have received a lot of press in recent years. You’ve probably seen commercials for Lumosity or Brain Age on Nintendo DS. The games’ creators claim that spending just a few minutes a day playing can improve your attention, memory, and mental agility. However, the research on the veracity of these claims is divided.

Some studies indicate that brain training games can help improve attention in children with ADHD or in the elderly, but that they don’t benefit young, healthy adults.

Other studies show that while certain brain training games can boost attention levels, those gains don’t crossover to other areas of life. In other words, brain training games can help people pay better attention and do better at brain training games, but they won’t help people pay better attention in class or while studying.

A recent study showed a certain type of brain training game called n-back can improve working memory (an important aspect of attention) and that improvement can crossover to other cognitive challenges.

So what does this all mean? The verdict is still out on whether these brain games will definitively increase attention spans and further research needs to be done. It won’t hurt to try them out as part of your attention training program, but include the other suggestions outlined here as well.

8. Read long stuff slowly. Fight the TL;DR culture. With the rise of tablets, e-readers, and smartphones, some studies indicate that reading of e-content in general has gone up nearly 40%. This is a good thing, right? You’d think so, except that Slate recently did some research with the help of website analytics company Chartbeart that determined that only a paltry 5% of readers who start an article online will actually finish it. What’s more, 38% of readers never scroll beyond the first few paragraphs. So to say that reading in general has gone up would be misleading. What we’re actually doing is more scrolling, and less engaging.

At the same time, we’re reading less books; a recent study showed that 25% of Americans didn’t read a single book last year.

This is truly a shame. While long definitely does not automatically equal better, there are certain complex ideas that are impossible to condense into short list posts and require an entire book (or several books) to flesh out. To skip something simply because it is long is to miss out on a whole world of knowledge available only to those willing to dive deeper. There’s definitely a place for skimming online, and learning a little about a lot. But you should also make room for plunging into a few subjects whole hog.

If you haven’t read a book in awhile, I challenge you to pick one up tonight. Really try to dig into it. Learn how to read a book properly; it’ll change your life.

Besides books, make an effort to read one or two long articles a week. Longform journalism, as it’s called, is experiencing a renaissance of sorts, and the amount of quality, in-depth content available is at an all-time high. A few of my favorite sources of longform articles:

  • Arts and Letters Daily
  • The Economist
  • The New Yorker
  • The Art of Manliness (Always strives to publish comprehensive posts that are as useful as possible. Also, I hear its founder has a glorious mustache.)

9. Stay curious. The more curious you are about the world, the greater the stamina of your concentration will be when it comes to any endeavor. William James suggests a simple experiment to test how staying curious about the object of your attention can prolong your ability to stay focused on it:

“Try to attend steadfastly to a dot on the paper or on the wall. You presently find that one or the other of two things has happened: either your field of vision has become blurred, so that you now see nothing distinct at all, or else you have involuntarily ceased to look at the dot in question, and are looking at something else. But, if you ask yourself successive questions about the dot,—how big it is, how far, of what shape, what shade of color, etc.; in other words, if you turn it over, if you think of it in various ways, and along with various kinds of associates,—you can keep your mind on it for a comparatively long time. This is what the genius does, in whose hands a given topic coruscates and grows.”

Charles Darwin was a master of this concept. His contemporaries marveled at his ability to spend an entire day just staring at animals and plants. Darwin’s secret was his unflagging curiosity – he could discover more and more about a single object by homing in on various details, examining it in different ways, asking new questions. Bit by bit he would peel back its layers.

10. Practice attentive listening. Focus isn’t just useful for intellectual endeavors. It’s also an essential interpersonal skill. The ability to be fully present with a loved one or friend builds your rapport, intimacy, and trust and with them. At the same time, making an effort to focus all your energy on someone else strengthens your concentration muscles overall. It’s win-win. So next time you’re talking with your main squeeze, put away your phone and listen as attentively as possible.

11. Perform concentration exercises. The above exercises not only boost your focus, but offer other benefits as well. Every once in a while, however, it’s good to do some exercises that are aimed purely at boosting your concentration. Here are twelve to try.

Series Conclusion

Modernity has given us a lot of comforts and conveniences, but it has also unleashed a torrent of stimuli competing for our attention. To live a truly flourishing life amidst this cacophony of distractions, mastering your attention is key. At the end of your life, who you’ve become, what you’ve learned and accomplished, and who’s there at the end with you will be the sum total of what you chose to pay attention to each year, day, and hour of your life. Will a series of cat videos flash before your eyes? Or will you look back on the deep conversations you had with your family and friends, the books that changed your life, and the little details you discovered in all the places you visited?

We hope our series on attention has gotten you to think about this increasingly precious commodity in a new light, as well as inspired you to take steps to improve it. You’ll be amazed how much your life can improve just by paying attention to your attention.

{ 24 comments… read them below or add one }

1 Jon January 31, 2014 at 5:49 am

This is exactly what I needed to read right now. For me, the way that information is presented on sites like Reddit and Twitter encourages this scatter-shot attention span.

I find myself rapidly scanning through articles and comments without fully absorbing or remembering much of anything. Yet, in doing so, my attention is held just enough–almost in perpetuity–to make me unwilling to stop. It made reading longer articles like this much more difficult, and if I would try to engage in a single task like watching a video or using Rosetta Stone, I would become restless very quickly.

After reading this, I realise that slowing down to read and visualise an article without distraction is much more satisfying than skimming through a dozen articles in the same time.

I have read whole books and not been able to articulate a point from each chapter because my attention is focused on getting to the end of the chapter and putting the book down, rather than actually digesting and reflecting upon its content.

There is a quote that I came across in the Manvotionals book from Lord Chesterfield and at first I thought it was a gross exaggeration:

“There is time enough for everything in the course of the day, if you do but one thing at once, but there is not time enough in the year, if you will do two things at a time.”

Now I know this to be true. Trying to maximise our efficiency by multitasking only damages our ability to focus on a single task and enjoy anything fully. It can result in a year passing by, filled mostly with vague memories.

Never again!

2 Kyle Stay January 31, 2014 at 6:04 am

Thank you for another great article. I have truly appreciated this series. The speed at which I am seeing improvements has been encouraging and I must to say that paying attention to attention has truly does benefit every aspect of my life.

While reading this article, I thought of a tool I use that others may find useful for reading long-form or other articles online:

It is Clearly (by Evernote). It can be found at .

Clearly is a free extension/add-on for Firefox and Chrome. It is similar to Reader in Safari, but far better in my opinion. It pops over the article I am reading, eliminating distracting advertisements, site design, fonts, etc. allowing me to just focus on [pay attention to] the article. I can customize the text to my preferences and read articles in a consistent way. Font family, font size, background and font color, and article width will always be the same so I don’t need to change the way I read for each site I visit. It can save the simplified version of the article to my Evernote notebooks so I don’t get all the awkward formatting I sometimes get when I use the web clipper or copy and paste and article. Plus, it has a great highlighting feature so I can stay actively engaged in the article and easily find important pieces of the article if I revisit it later in Evernote.

It accomplishes this without blocking ads, so I can still support your favorite sites!

Highly recommended.

3 Jeremy January 31, 2014 at 8:37 am


My purpose to reading articles like this online is to learn from them and to apply what I learned to my life – thus becoming better. But with so many distractions, with it so easy to let my mind wander, I’ve struggled to just get to the end. With such a struggle ensuing with everything I read, how on earth am I to even gain value from what I’m reading?

The whole series was excellent, but this truly was the crowning gem.

I can honestly say that I read it and didn’t let my mind wander. I’m going to reread it, write down the tips and start following the advice. Let’s make use of what we’re reading by actually paying attention to it!

@Jon, great quote from Lord Chesterfield.

4 Derek January 31, 2014 at 8:38 am

This looks really good and I need to work on Hey is that a squirrel???

Seriously…I need this kind of exercise. Thank you so much for posting.

5 Rego January 31, 2014 at 3:38 pm

Solid article…goddamn. I was just talking about this the other day with a few buddies – concentration *has* gone out the window…and what’s funny is, it’s absolutely essential to become a good conversationalist. This is why people sit on their smart phones in a gathering today instead of actually *thinking* what to say in a group of people…lack of engaging their own mind.

I’m more or less pro-book compared to reading something on a tablet or iPad. The fact that you’re holding a book, compared to a device that can switch you to anything different at a moment’s whim is drastically different.

Unlike a tablet, You wouldn’t just randomly stop reading an actual book and pick up a new one if your mind switched to it. Awesome, awesome post. Tweeting this.

6 Jay The Barber January 31, 2014 at 7:27 pm

This blog post was so meaningful for my sons! We sat down this evening before the TV came on and ready it out loud together. They’re 10 & 11 years old. First, reading your wit was like a tongue-twister for them. Tthey really felt challenged in a great, competitive way, listening to see if the other messed up, or I would explain a new word. Second, they’ve really had challenges in school with reading comprehension. We now have an awesome game plan together after reading this, and they’re excited to play with the concentration exercises. Thanks for making a difference for men (and boys) everywhere!

7 SAMEER KUMAR January 31, 2014 at 10:49 pm

Nice article

8 Glenn January 31, 2014 at 11:53 pm

Good ideas and thanks for reminding us to completely read worthwhile information. Keep it up!

9 Andrew February 1, 2014 at 3:33 pm

“Try to attend steadfastly to a dot on the paper or on the wall. You presently find that one or the other of two things has happened: either your field of vision has become blurred, so that you now see nothing distinct at all, or else you have involuntarily ceased to look at the dot in question, and are looking at something else”

When you stare at a dot for about ten or fifteen seconds, something called the Troxler Effect kicks in. Basically, the brain has a lot of information coming in all at once, and any time it can offload the work is welcome. If you are focusing on one thing intently, it basically stops taking in information from the periphery and fills in things from memory. If you Google the Troxler Effect, you’ll find little illusions that illustrate the effect (often a red dot and a blue circle against a white background).

This also plays a part in the old “Bloody Mary” urban legend you might have heard as a kid.

Hoped that might pique someone’s curiosity!

10 Barry Cooper February 1, 2014 at 10:20 pm

I wonder how many people made it to 8. I nearly didn’t.

11 noel February 2, 2014 at 8:11 am

thank u very much.. i should say i actually tried very hard reading the whole thing

12 Darryl February 2, 2014 at 9:04 am

An excellent article and very useful. Thanks so much for bringing these techniques together in one post.

13 Will February 2, 2014 at 9:06 am

I think writing, I mean good thoughtful writing about something should be considered a good exercise for improving attention. Pen and paper writing; no typing. It helps with above mentioned mindfulness, and requires one to think about expressing a thought fully.

14 Doug February 2, 2014 at 9:31 am

This is a very timely series for me. I had forgotten I’d read the first segment, when I started looking into ways to increase my “mental agility” (thinking on my feet, specifically in social situations). I came across an article on another site that said mental agility was linked to the ability to focus, and by training the latter one could strengthen the former. So I came to AoM to search for an article on focus, and what do I see on the front page? Thanks a bunch!

15 James February 2, 2014 at 1:14 pm

Ref #7 and learning stuff: MEMRISE (.com) is incredible. I use it every day. And you learn useful stuff. In the last few weeks I’ve learnt all the country flags of the world, all the locations of the countries, cockney rhyming slang, hundreds of French words, morse code and loads more. Honestly, just use it.

16 Matt February 4, 2014 at 3:31 am

What a fantastic article Brett and Kate; thank you both very much for sharing this. I am in the middle of my studies and feel that at times my concentration flounders, my attention wanes and I find my mind wandering instead of wondering. There are some excellent guidance tips here that I will be following.

Keep up the great work!


17 Gareth February 5, 2014 at 1:07 am

A great article on such an important skill.Thank you.

18 Alex February 5, 2014 at 5:36 am

Great article Mr. and Mrs. McKay! Ironically, when I came across the mention of ADHD in the article I had my hands ready to look up the difference between ADD and ADHD! I laughed and did as the article suggested; simply write this down and come back to it later.

I’d like to offer the Apple users out there with a little tip. Those who use Reminders can enable an option that places your Reminders window on every new Desktop you open. In your Dock, right click the Reminders icon, hover your pointer over “Options”. Under the “Assign To” portion, select “All Desktops”. Now your Reminders window will appear on all your desktops. Instead of having to switch to a dedicated desktop to write something down, you just switch to Reminders and write it down.

I do not know if there is an app in Windows that does something similar, but I can imagine one exists.

Also, I believe most browsers come with a “Reader” that simplifies an article to just text and gets rid of buttons, ads, and other distractions. I personally use this on every article I can and love it. Just thought I’d pass along the knowledge.

19 Hassan February 5, 2014 at 9:56 pm

I felt like this article was addressed to me particularly because when it comes to attention, do all the wrong things. Even when I was reading this article I was still tempted to check whats happening on facebook, twitter, reply to an email but I kept on reading. I think my training started with the reading of this well presented article. Thank you very much. Its always a pleasure reading from from this website. You have made my life easier on numerous times :-)

20 Justin.B February 6, 2014 at 10:10 pm

I have been reading these articles for some months now and there hasn’t been a single one that has not taught me something. The job that Brent has done in reviving the gentleman is incredible. There are very few websites that pursue to make other people better. The Art of Manliness has helped me become a better person and a better man. Keep up the great work!

21 toddsmith February 7, 2014 at 7:28 am

Great article. I’ve been searching for great ways to approve my attention. I don’t know if anybody is in to nootropics but this is a great way to improve focus and energy. I found a review about modafinil I finally gave it a shot and the results are incredible.

22 Jared February 8, 2014 at 12:00 am

Thank you for a well written article which was written for the focus challenged. I have read, or at least started to read numerous books on how to increase my concentration, focus, ect. Unfortunately by the time the book gets to anything resembling ways to improve, I have already given up and moved on to something else. I was able read this article in two, five minute sessions and will begin to implement the exercises. Thank you again for a well written article and actually understanding what the scattered-minded need.


23 Sara B February 9, 2014 at 1:50 pm

Number 8 really resonates with me. I often find myself opening AoM articles into different tabs to read later because they are frequently quite in depth and lengthy. They are, however, topics that need to be explored at length. Thanks for the challenge and the fantastic articles!

24 Jack February 10, 2014 at 2:45 pm

Fantastic, very well written. I will strive to improve.

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