Training your attention

Training your attention

Author: Media/Tuesday, July 28, 2015/Categories: State News

Maintaining focus and attention is important in all sports, but especially in motorsports where a momentary lapse in concentration can be extremely costly.

Here are some steps that you can take to include attention training as part of your practice:

1.   Put your phone down!

In today’s society there is a massive emphasis on multitasking, with most people on multiple devices whilst watching TV, doing their work/homework and even while having conversations. Even as I am typing this article on my laptop, my twp phones and my iPad are right beside me.

However, because we have a limited attention span, the more things that we are trying to pay attention to at the same time, the less focus we have for each task. Think of it as a percentage. You start with 100%. If you are focusing on one task you have 100% focus for that task. If you are focusing on two tasks, your attention is either split evenly (i.e., 50-50) or one task will get more attention than the other, but neither will get 100%.

This results in the dual-task paradigm, which states that once we split our attention, our performance on one or both (or more) tasks will decrease. Consequently, it is important to train your brain to focus on one task at a time, which starts with how you spend your time off the track. Use one device at a time (mine are currently off except my laptop), do one task at a time and focus all of your attention on what you are doing in the moment. This is an example of mindfulness, which I talk about further in point four.

2.    What are you focusing on? (NOT what are you NOT focusing on!)

Spend most of your time thinking about where you want your focus to be, not where you do not want to focus. Your body will follow your mind, therefore, if you are thinking about not riding into a tree or a hole in the track, you are likely to end up heading towards where you do not want to go, because that is where your focus is. Instead, when you identify where you do not want to go or something that you do not want to do, think about where you can go instead, for example, what line you want to take to avoid the hazard.

3.    Practice under pressure.


The hardest situations to maintain attention and focus are pressure situations. Therefore, it is important to create pressure during practice to help you prepare for race day situations. For example, add time pressure, use imagery to recreate race day, or get your friends to try and distract you. Measure your focus by analysing practice laps and put key focus words in place that bring your focus back to your key actions.

4.    Mindfulness Practice.

Mindfulness is paying attention to the present moment on purpose. Find ways to practice mindfulness in everyday life as well as on the track for best results. Some examples of mindfulness practice include mindful breathing, mindful body scan, notice five things.

For more information on how to include attention training as part of your preparation, contact Rachel on rachel@mentalnotesconsulting.com.au or visit us on Facebook or at our website.
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