Concentration is directing attention toward a specific goal (Karageorghis & Terry, 2011). Attentional capacity is limited, but the skill of selecting what to focus on can be improved (Weinberg & Gould, 2015). Concentration can be broad or narrow and internal or external (Williams, Nideffer, Wilson, & Sagal, 2015).
Attention depends on (Perry, 2005)
Alertness- This depends upon our emotional state. Think of days when you just feel low and have trouble concentrating. Compare that to times when you are pumped up and can get all kinds of work completed. Alternatively, if we are too emotional, we don’t focus very well either (Weinberg & Gould, 2015). Maybe you can recall a time when you angered quickly and focused only on one element of the situation.
Limits- We have a human processing capacity; this is generally considered a fixed capacity. However, we can train and improve our ability to focus. Think about a computer. It has a fixed processing capacity. You can only run so many programs at once. We can’t change that capacity. However, we can change how efficiently our computer works with its given capacity. We can run only one program at a time, we can keep our trash bins emptied, we can clean files periodically. That is like training yourself to focus.
Selectivity- Our attention depends upon what we decide to pay attention to in a given moment. A common analogy for this is a spotlight. We can train ourselves to spotlight what we need to be paying attention to when we need it.
How can it decrease performance?
Performers can be distracted by internal and external distractions (Williams et al., 2015). Some performances can require more attentional capacity than a performer has (Williams et al., 2015). Some other common errors are (Perry, 2005):
Wrong direction- Think about sitting in a quiet room taking a test. Then, you hear a student tapping their foot. No one else seems to be bothered by this, but the longer it continues the more it irritates you. You realize that you have stopped focusing on your test and started listening to the foot tap. You selected what you were giving your attention.
Too broad- You are sitting in the same room taking the same test. You stare at the teacher grading papers. You look at your test. You listen to the air conditioner blowing. You notice the foot tap. You hear the class next door. Your attention is too broad and you are noticing too many things.
Too narrow- Same room. Same test. This time, you are looking at problem #3. You keep reading it over and over, but you don’t understand what it is asking. You try really hard to understand, but it is just not working. You realize that you have wasted ¼ of your testing time looking at problem #3 and now you are going to struggle to complete the test. (Turns out the information you needed was in problem #2, which you skipped). Your attention is too narrow.
How can it improve performance?
Effective concentration is attending to the right things at the right time and in the right way; this can be improved through training (Williams et al., 2015).
Strategies to Pivot
Strategy 1: Practicing attentional exercises that use a variety of attentional types (Williams et al., 2015)
- Narrow-External Drills- Focus on one object across the room
- Broad-External Drills- Focusing on one spot across the room, but also note the whole picture
- Narrow-to-Broad External Drills- Combine two previous drills; like zooming out using a camera
- Narrow-Internal Drills- Close your eyes and focus on one thing happening in your body (breathing, tension, thoughts, etc.)
- Broad-Internal Drills- Close your eyes; consider how you perform a skill when in low-stress situations compared to high-stress situations
- Narrow-to-Broad Internal Drills- Close your eyes; focus on one sensation; move to another sensation, continue; finally, note the overall sensations
Strategy 2: Minimize external distractions:
- Have a dress rehearsal of your performance (Williams et al. 2015)
- Conduct simulation training that creates your performance environment as closely as possible (Karageorghis & Terry, 2011; Williams et al. 2015)
- Practice mental rehearsal (Imagery) (Williams et al. 2015)
Strategy 3: Minimize internal distractions:
- Create attentional cues and triggers that remind you to focus on the right things
- Learn to center yourself; that is, practice “dropping into” the present moment in one breath (Karageorghis & Terry, 2011; Williams et al. 2015).
- Use pre-performance routines (Karageorghis & Terry, 2011; Williams et al. 2015).
Training Questions
Using your mental performance log, answer these questions. Remember that the more thought and effort you put into them, the more you'll get from the experience.
- Can you think of a time when your concentration negatively impacted your performance? Explain.
- Can you think of a time when your concentration positively impacted your performance? Explain.
- Which of the strategies will you use to improve your future performances? Explain why you selected those strategies.