Reducing Exam Anxiety and Improving Concentration...(3)

Improving Concentration

• Some people like to keep a pad of paper nearby as they work so that they can jot down or write out interruptive thoughts and distracting ideas. By doing this you don't risk worrying that you will forget about these tasks, and you acknowledge that the concerns are important enough to warrant attention, but not so important that they must come before your work.

• It is often a good idea to "park" ideas that are bothersome and tend to distract. This idea involves setting a time when you will deal with a particular problem or concern and leaving it behind temporarily while you focus on other things.

• Try to determine a clear goal for what you want to accomplish for the learning session. This may assist you in focusing your attention on the specific tasks at hand, one by one, and provide you with important feedback about your progress.

• Try to focus on the task at hand and avoid looking into the potential longer term consequences of doing well or poorly which often leads to catastrophizing. .do the most important tasks first so that you can know that anything else that comes to mind as a distraction is less important than the thing you are doing.

• Try to maintain an "I'll try to do the very best I can under the circumstances" attitude rather than an "It must be perfect" one.

• Learn to recognize when a distracter is more important than the task you're presently doing. Deal directly with the cause of that distracter whenever possible. Sometimes by removing the cause of a major distracter, it is possible to save time that would be wasted worrying later on.

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