Tips On How To Think Positive

With all the problems we are facing at the moment,we can't help but fall into a pattern of negativity. When things don't go right for us, we lean towards bitching and complaining before we take any actions. For some, it gets more serious and they fall into a fit of depression. Here's some tips on how to stay positive from WebMD.

Depression is an illness that makes a person feel sad and hopeless much of the time. It's different than feeling a little sad or down. Depression can be treated with counseling or medicine, or both.

Positive thinking also can help prevent or control depression.

Key points

• If you have thoughts of harming yourself or others, you need to see your doctor or therapist right away. Positive thinking can help with depression. But you may also need medicine and therapy.


• Negative thoughts can make depression worse or can raise your chance of having depression.


• Cognitive-behavioral therapy, or CBT, is a type of therapy that can help you replace negative thoughts with positive ones.


• Changing your thinking will take some time. You need to practice healthy thinking every day. After a while, positive thinking will come naturally to you.

What is positive thinking?

Positive thinking, or healthy thinking, is a way to help you stay well by changing how you think. It’s based on research that shows that you can change how you think. And how you think affects how you feel.

Cognitive-behavioral therapy, also called CBT, is a type of therapy that is often used to help people think in a healthy way. CBT can help you learn to replace negative thoughts with positive ones. These negative thoughts are sometimes called irrational or automatic thoughts.

Working on your own or with a counselor, you can practice these three steps:

• Stop. When you notice a negative thought, stop it in its tracks and write it down.


• Ask. Look at that thought and ask yourself whether it is helpful or unhelpful right now.


• Choose. Choose a new, helpful thought to replace a negative one.

The goal is to have positive thoughts come naturally. It may take some time to change the way you think. So you will need to practice positive thinking every day.

Why is positive thinking important to help you cope with depression?

Changing the way you think can help you replace negative thoughts with helpful ones. This can help you cope with depression and may help keep it from coming back.¹

Maybe you weren't able to close a sale or get a big project done at work. Or perhaps a relationship has ended. It's normal to feel down. But you've had trouble sleeping. You can't enjoy many of your usual activities. And you're blaming yourself. "I'm a failure at everything," you tell yourself.

The more you think about yourself in a negative way, the harder it is to feel hopeful and positive. The negative thinking makes you feel bad. And that can make you feel more depressed, which leads to more bad thoughts about yourself. It's a cycle that's hard to break.

But with practice, you can retrain your brain. After all, you weren't born telling yourself negative things. You learned how to do it. So there’s no reason you can't teach your brain to unlearn it and replace negative thinking with more helpful thoughts.

Positive thinking also can help you manage stress. Too much stress can raise your blood pressure and make your heart work harder, which can increase your risk for a heart attack. Stress also can weaken your immune system, which can make you more open to infection and disease.

Although you can use CBT on your own, it’s important to talk to your doctor or a counselor if you feel that your mood is getting worse. You may need more help.

How can you use positive thinking to cope with depression?

Stop your thoughts

The first step is to stop your negative thoughts or "self-talk." Self-talk is what you think and believe about yourself and your experiences. It's like a running commentary in your head. Your self-talk may be positive and helpful. Or it may be negative and not helpful.

Ask about your thoughts

The next step is to ask yourself whether your thoughts are helpful or unhelpful. Does the evidence support your negative thought? Some of your self-talk may be true. Or it may be partly true but exaggerated. There are several kinds of irrational thoughts. Here are a few types to look for:

• Focusing on the negative: This is sometimes called filtering. You filter out the good and focus only on the bad. Example: "I'm sad that I don't have many friends. People must not like me." Reality: You have some friends. So that means you're likable and can make more friends if you want them.


• Should: People sometimes have set ideas about how they "should" act. If you hear yourself saying that you or other people "should," "ought to," or "have to" do something, then you might be setting yourself up to feel bad. Example: "I should get married before I'm 30. If I don't, it means I'm a loser." Reality: There's nothing wrong with having a timeline in mind. But you're not being fair to yourself if you make your self-worth depend on meeting a deadline.


• Overgeneralizing: This is taking one example and saying it's true for everything. Look for words such as "never" and "always." Example: "I got laid off. I'll never get another job." Reality: Many people lose their jobs because of downsizing and other things beyond their control. It doesn't mean that you won't be able to get another job.


• All-or-nothing thinking: This is also called black-or-white thinking. Example: "If I don't get a big raise at my next review, then it means I have no future with this company." Reality: There's nothing wrong with wanting a big raise. But if you don't get the raise, there may be reasons for it that have nothing to do with you.

Choose your thoughts

The next step is to choose a more positive, helpful thought to replace the unhelpful one.

Keeping a journal of your thoughts is one of the best ways to practice stopping, asking, and choosing your thoughts. It makes you aware of your self-talk. Write down any negative or unhelpful thoughts you had during the day. If you think you might not remember at the end of your day, keep a notepad with you so you can write down any irrational thoughts as they happen. Then write down a helpful message to correct the unhelpful thought.

If you do this every day, positive or helpful thoughts will soon come naturally to you.

But there may be some truth in some of your negative thoughts. You may have some things you want to work on. If you didn't perform as well as you would like on something, write that down. You can work on a plan to correct or improve that area.

If you want, you also could write down what kind of irrational thought you had. Journal entries might look something like this:

Thought diary

Stop your negative thought	Ask what type of negative thought you had	Choose a positive, helpful thought
"I'm sad that I don't have many friends. People must not like me."	Focusing on negative	"I have some friends, so I know I can make friends."
"I should get married before I'm 30. If I don't, it means I'm a loser."	Should	"There's no guarantee that I'll meet the right person by the time I'm 30. If I don't get married by then, I still have time to find a good relationship."
"I got laid off. I'll never get another job."	Overgeneralizing	"Our company ran into financial trouble, so I got laid off. It may take some time to get another job, but I know I will."
"If I don't get a big raise at my next review, then it means I have no future with this company."	All or nothing	"I would love to get a big raise. But it might not be in the company's budget this year."

Where to go from here

Now that you have read this information, you are ready to practice positive thinking to help cope with depression.

 

How can you use positive thinking to cope with depression?

Stop your thoughts

The first step is to stop your negative thoughts or "self-talk." Self-talk is what you think and believe about yourself and your experiences. It's like a running commentary in your head. Your self-talk may be positive and helpful. Or it may be negative and not helpful.

Ask about your thoughts

The next step is to ask yourself whether your thoughts are helpful or unhelpful. Does the evidence support your negative thought? Some of your self-talk may be true. Or it may be partly true but exaggerated. There are several kinds of irrational thoughts. Here are a few types to look for:

• Focusing on the negative: This is sometimes called filtering. You filter out the good and focus only on the bad. Example: "I'm sad that I don't have many friends. People must not like me." Reality: You have some friends. So that means you're likable and can make more friends if you want them.


• Should: People sometimes have set ideas about how they "should" act. If you hear yourself saying that you or other people "should," "ought to," or "have to" do something, then you might be setting yourself up to feel bad. Example: "I should get married before I'm 30. If I don't, it means I'm a loser." Reality: There's nothing wrong with having a timeline in mind. But you're not being fair to yourself if you make your self-worth depend on meeting a deadline.


• Overgeneralizing: This is taking one example and saying it's true for everything. Look for words such as "never" and "always." Example: "I got laid off. I'll never get another job." Reality: Many people lose their jobs because of downsizing and other things beyond their control. It doesn't mean that you won't be able to get another job.


• All-or-nothing thinking: This is also called black-or-white thinking. Example: "If I don't get a big raise at my next review, then it means I have no future with this company." Reality: There's nothing wrong with wanting a big raise. But if you don't get the raise, there may be reasons for it that have nothing to do with you.

Choose your thoughts

The next step is to choose a more positive, helpful thought to replace the unhelpful one.

Keeping a journal of your thoughts is one of the best ways to practice stopping, asking, and choosing your thoughts. It makes you aware of your self-talk. Write down any negative or unhelpful thoughts you had during the day. If you think you might not remember at the end of your day, keep a notepad with you so you can write down any irrational thoughts as they happen. Then write down a helpful message to correct the unhelpful thought.

If you do this every day, positive or helpful thoughts will soon come naturally to you.

But there may be some truth in some of your negative thoughts. You may have some things you want to work on. If you didn't perform as well as you would like on something, write that down. You can work on a plan to correct or improve that area.

If you want, you also could write down what kind of irrational thought you had. Journal entries might look something like this:

Thought diary

Stop your negative thought	Ask what type of negative thought you had	Choose a positive, helpful thought
"I'm sad that I don't have many friends. People must not like me."	Focusing on negative	"I have some friends, so I know I can make friends."
"I should get married before I'm 30. If I don't, it means I'm a loser."	Should	"There's no guarantee that I'll meet the right person by the time I'm 30. If I don't get married by then, I still have time to find a good relationship."
"I got laid off. I'll never get another job."	Overgeneralizing	"Our company ran into financial trouble, so I got laid off. It may take some time to get another job, but I know I will."
"If I don't get a big raise at my next review, then it means I have no future with this company."	All or nothing	"I would love to get a big raise. But it might not be in the company's budget this year."

The Gap - Advice For Creatives

Wil Wheaton, of Star Trek fame, shared this interesting diatribe on Google+. He claims to relate this to the way he was 10-years ago. The inspirational message addresses those who enter creative careers and encourages them to persevere past the what they call, "The Gap".



With just a little stretch of imagination, this advice can also apply to anybody who in a career they want to pursue. Everybody has ideals that they want to live by. Many people strive towards perfecting their craft, or improving their work. However, when the your satisfaction does not meet up with what would satisfy your bosses, some people sink into despair.

A lot of people dream of going up the corporate ladder. However, there is not enough room for everybody to stay on top. This is why it is important to constantly improve your skills. Don't rely on other people to give you the training that you will need to improve. Find ways to learn more, or practice aspects of your career that you can't do in your current job. The real ticket to getting better is to be devious and to find ways to bridge the missing portions of your career. And don't be scared that it's taking a long time for you to to make your break. Everybody has his or her own pace. Take things in such a way that you can handle the growth. You never know, the dreams you originally were aspiring to may not be the ones you'll be happy with in the end.

Handbook for Living

This is  a forwarded email that I have received several times already. However, every time I look at it, I am inspired to improve a part of my life. It helps keep me grounded in my goals for Work-Life balance. They may be a little cliche, but a little vision can't hurt, can't it?

Handbook for Living

Your Health:

·  Drink plenty of water.

·  Eat breakfast like a king; lunch like a prince, and dinner like a beggar.

·  Eat more foods that grow on trees and plants, and less food that's manufactured in plants.

·  Live by the THREE E's - Energy, Enthusiasm, and Empathy.

·  Make time to pray daily

·  Play games

·  Read more books than you did last year

·  Sit in silence beginning with 5 minutes daily

·  Sleep for at least 7 hours

·  Take a 10 to 30 minute walk 2-3 times a week and smile at strangers

Your Personality:

·  Don't compare your life to others. You have no idea what they're experiencing in life.

·  Don't hold negative thoughts about things you can't control. Rather, utilize your energy toward positive thoughts.

·  Excess in anything is not healthy. Limited amounts of anything are better.

·  Don't take yourself too seriously. Others probably don't.

·  Stay away from gossip, which will get you into trouble.

·  Take time to dream a little while you're awake.

·  Don't dwell on envy which is a waste of energy. Enjoy what you already have, and the priceless gifts God has given to you.

·  Forget things of the past. You can't change what's happened. The best tonic is "forgive and forget".

·  You are the only one who can control your happiness. Don't be bitter. Life is way too short.

·  Good or bad, life is simply a pool of experiences. Learn from life's lessons. The problems will appear and eventually fade away.

·  Smile and laugh more. It's actually good for your health.

·  Remember, it's not necessary to attend the invitation to argue

Society:

·  Call family members more often

·  Daily, do something good to or for others

·  This may be tough, but forgive everyone for everything. It's best for your health.

·  Spend time with elderly people and young children.

·  Make three people smile each day.

·  What other people think of you is out of your control and not your concern.

·  Stay in touch with friends and loved ones. They are the ones who will care for you when you are sick

Life:

·  Always do what's best. Do the right thing.
Eliminate anything that isn't useful, beautiful, or joyful.

·  Remember, God does heal everything, but it happens on His clock.

·  No matter the situation, good or bad, it will eventually change.

·  Regardless of how you feel, get up, dress up, and show up.

·  When you wake up in the morning, thank God for doing so.

·  Your Inner Spirit always remains happy. May this be your focus.

·  Keep all these thoughts in mind, and the BEST IS YET TO COME!

How to Use Your Emotions to Get Promoted

By Beth Drehner

source: RD Asia

 

When it comes to succeeding at work, conventional wisdom says you should check your emotions at the door. But Anne Kreamer, a former Nickelodeon executive and the author of the new book It’s Always Personal (Random House, $25), disagrees. “Putting on that ‘armor’ diminishes people’s ability to bring their best selves to their work,” she says. Instead, Kreamer suggests, acknowledging and acting on your feelings can help you excel on the job. Here’s how to turn your emotions into opportunities.

I feel: Angry

How to get promoted: Engage in joint problem solving

Blowing a gasket at work is “universally uncool,” says Kreamer. But opening your emotional floodgates strategically can lead to solutions if both sides are willing to work together. Rather than confront the offender in the heat of the moment, schedule a one-on-one meeting. “The specific time and private space establishes boundaries so you have a greater chance of achieving a constructive outcome and maintaining the relationship,” Kreamer adds.

I feel: Afraid and anxious

How to get promoted: Improve planning skills; stop procrastinating

Are you unclear about an assignment? Feel underprepared for a meeting or overwhelmed by your workload? Identify what’s behind your fear and take specific action — ask your manager for details, write and rehearse your presentation, delegate some responsibilities. You’ll calm down and do a better job. “No boss minds helping an eager employee learn something new, but every boss resents having to intervene in a bungled project,” says Kreamer.

I feel: Happy

How to get promoted: Increase creativity and productivity

When you’re in a positive mood, your brain activity actually shifts, says Kreamer. “Your focus deepens, and your dopamine levels increase, which helps you see things from a different perspective.”

I feel: Like crying

How to get promoted: Do some self-analysis

Crying at work isn’t a sign of weakness or even a signal that you’re unhappy in your job. “It’s a yellow flag, a signal that there’s a problem that needs to be addressed,” say Kreamer. If you feel yourself getting teary, take a walk outside if you can. Then set up a meeting for the next day with the person who triggered your tears. It’s important to destigmatize crying in the workplace, says Kreamer. “We should just accept it for the biological fact that it is.”

Managing Work Stress

source: http://www.webmd.com/hw-popup/managing-job-stress

Job stress comes in different forms and affects your mind and body in different ways. Small things can make you feel stressed, such as a copy machine that never seems to work when you need it or phones that won't quit ringing. Major stress comes from having too much or not enough work or doing work that doesn't satisfy you. Conflicts with your boss, coworkers, or customers are other major causes of stress.

It's normal to have some stress. Stress releases hormones that speed up your heart, make you breathe faster, and give you a burst of energy. Stress can be useful when you need to focus on or finish a big project. But too much stress or being under stress for too long isn't good for you. Constant stress can make you more likely to get sick more often. It can also lead to long-term health problems such as heart disease, high blood pressure, back problems, and depression.

Look for these signs of job stress:

• Headaches


• Trouble sleeping


• Problems concentrating


• Short temper


• Upset stomach


• Job dissatisfaction and low morale

What causes job stress?

Most of the time, it's the major sources of stress that lead to job burnout and health problems. Job stress can affect your home life too. Here are some common sources of major job stress, with examples of each:

• Lack of control. Feeling as if you have no control over your work or job duties is the biggest cause of job stress. People who feel like they have no control at work are most likely to get stress-related illnesses. Here's an example:
  
  
  
  • Shelly is responsible for putting together a report that her boss must deliver at a 4 p.m. meeting. She's been waiting all day for the notes and numbers she needs. Shelly finally gets the notes from her boss at 3:15 and rushes to prepare the report and charts and to make copies in time. She gets it done, but she feels mad and resentful. This is the third time this week that this has happened.
  
  
  
  


• Increased responsibility. Taking on extra duties in your job is stressful. You can get more stressed if you have too much work to do and you can't say no to new tasks.
  
  
  
  • John volunteers for every new project, because he heard that's the best way to get promoted. But the tasks are starting to pile up, and he's feeling overwhelmed. He knows he can't really manage one more thing. But this morning, John's boss asked him to take on another project, and John agreed. Now he's more worried than ever about getting everything done.
  
  
  
  


• Job satisfaction and performance. Do you take pride in your job? If your job isn't meaningful, you may find it stressful. Are you worried about doing well at work? Feeling insecure about job performance is a major source of stress for many people.
  
  
  
  • Raoul has worked in his new job for 8 months. He thinks he is doing well. But his boss doesn't say much, so Raoul isn't sure. He wonders if he's on the right track, but he's afraid to ask.
  
  
  
  


• Uncertainty about work roles. Being unsure about your duties, how your job might be changing, or the goals of your department or company can lead to stress. If you report to more than one boss, juggling the demands of different managers can also be stressful.
  
  
  
  • Rosa's old manager was promoted. Now Rosa is working for someone new. She's heard that the new boss plans to "shake things up" in her department. The new boss just hired Emily, whose job seems to be the same as Rosa's. Rosa worries about what this means for her.
  
  
  
  


• Poor communication. Tension on the job often comes from poor communication. Being unable to talk about your needs, concerns, and frustrations can create stress.
  
  
  
  • A new job with more responsibility and better pay just opened up in Jill's department. Jill knows she can do this job. And she's been with the company longer than anyone else on her team. She waits for her manager to ask if she is interested. But after several weeks, a coworker is promoted to the new job. Jill feels hurt and angry, but she doesn't say anything.
  
  
  
  


• Lack of support. Lack of support from your boss or coworkers makes it harder to solve other problems at work that are causing stress for you.
  
  
  
  • Jeff works in a busy office answering customer complaint calls all day. It would be easier to handle all the calls if he could at least trade tips with his coworkers. But everyone else is busy too. His coworkers never make it out of their cubicles during the day, even to let off a little steam.
  
  
  
  


• Poor working conditions. Unpleasant or dangerous physical conditions, such as crowding, noise, or ergonomic problems, can cause stress.
  
  
  
  • Sonya is exposed to constant noise at work. She wears earplugs, but at the end of her shift her ears are ringing. She often comes home with a headache.
  
  
  
  

What to do about job stress

You can reduce some job stress by learning how to manage your time and your job duties. Think about the kinds of events that trigger stress for you at work. Then you can focus on one or two things you can do that will help the most to reduce stress. Here are some ideas:

You and your boss

• Meet with your manager at least once a year (every 3 or 6 months is even better) to talk about your job and your performance. If a performance review is already part of your job, treat it as a chance to clear up issues that may be causing stress for you. Here are some questions to ask:
  
  
  
  • What is expected of me in this job?
  
  
  • Where is this company going? How do I fit into that plan?
  
  
  • How am I doing? What are my strengths? How can I improve?
  
  
  • What can I expect from you if there's a problem with my work or my job?
  
  
  • If I continue to do well, how and when can I expect to be rewarded?
  
  
  
  

You and your job

• Get organized.Keep track of your projects and deadlines by making a list of what's urgent. Decide what matters most and what can wait.


• Don't put things off. Use a schedule planner to plan your day or week. Just seeing on paper that there is time to get each task done can help you get to work. Break a large project into small steps, and set a deadline for each one.


• Learn to say "no." Don't overcommit yourself. If you take on too much, you're creating stress.


• Focus. Do one thing at a time. In some cases, you can do two things at a time. But if you start to feel stressed, go back to doing one thing at a time.


• Concentrate. Try to limit distractions and interruptions. Ask others to give you a block of time when you are not disturbed.


• Delegate. Ask someone else to take on a task. It's not always important to have all the control.

Take care of yourself

• Make time for you. Leave your job at the office, even if your office is a room in your home. Leave your cell phone at work if you can, or decide not to answer it during times you've set aside for you and your family. Don't check work e-mail at home.


• Stay positive. Remember that everyone has good days and bad days at work.


• Reward yourself. When you finish a difficult task, celebrate. Enjoy a snack at your desk, or-if your job permits-take a short walk or visit with a coworker.


• Schedule time for fun. If you spend every second of your day getting things done, you may resent never having time for yourself. If your employer offers a flexible work schedule, use it in a way that fits your work style. Go into work earlier and take a longer break at lunch to make time for a yoga class or a walk.


• Practice breathing and relaxation techniques. You can do these at home or in a quiet place at work.

Setting a goal to reduce stress

First, identify what's creating stress at work. Maybe it’s lack of control over your job. Or maybe it's worry about losing your job or how you are doing at work. You might feel stress because you're unable to express your thoughts and ideas to your boss and coworkers.

Think about why you want to reduce stressat work. You might want to protect your heart and your health by reducing stress. Or maybe you simply want to enjoy your life more and not let work stress control how you feel. Your reason for wanting to change is important. If your reason comes from you-and not someone else-it will be easier for you to make a healthy change for good.

Next, set a goal for yourself that involves reducing your stress level. Think about both a long-term and a short-term goal.

Here are a few examples:

• Shelly's long-term goal is to reduce stress by managing her frustration over things she can't control at work. Her short-term goal is to learn to do deep breathing and relaxation exercises when she gets stressed. She'll try it the next time her boss hands her a last-minute project.


• Jill’s long-term goal is to reduce stress by speaking up at work and expressing her interests and ideas more effectively. Her short-term goal is to practice being more assertive. When she’s ready, she'll contribute an idea at a department meeting.


• Raoul's long-term goal is to reduce stress by having a better understanding of what’s expected of him at work. His short-term goal is to find out how he is doing now. He plans to schedule a meeting with his boss to talk about his performance and how he can improve.


• John’s long-term goal is to reduce stress by learning to say "no" to projects he doesn't have time to handle. His short-term goal is to get organized and prioritize the projects he has now. He is going to make a list of all of his work and then prioritize the tasks that are most important.

After setting your goals, think about what might get in your way. Use a personal action plan(What is a PDF document?) to write down your goals, the possible barriers, and your ideas for getting past them. By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.

Most important, make sure you get support from friends and family in your efforts to reduce job stress. If your company has an employee assistance program, you might use it to talk with a counselor. A counselor can help you set goals and provide support in dealing with setbacks.

Know when to quit

If you are truly miserable because of a stressful job, it may be time to think about changing jobs. Make sure you know whether it is you or the job that's the problem.

Before you quit, spend time thinking about other job options. Not having a job will probably also lead to stress. Getting another job before you quit is best, but sometimes that isn't possible. Decide what is less stressful for you-unemployment or being miserable in your current job. It might help to talk with a counselor about your choices.

Author	Jeannette Curtis
Editor	Kathleen M. Ariss, MS
Associate Editor	Pat Truman, MATC
Primary Medical Reviewer	Kathleen Romito, MD - Family Medicine
Specialist Medical Reviewer	Lisa S. Weinstock, MD - Psychiatry
Last Updated	April 22, 2009

6 Top Concentration Killers

Straying from the task at hand? Here's how to regain your focus.

By Jen Uscher
WebMD Feature

Reviewed by Laura J. Martin, MD

Unanswered emails are clogging your inbox, you’re wondering when you’ll find time to pick up the dry cleaning, and your brain is foggy from too little sleep.

It’s not surprising you have such a hard time tackling the projects at work and at home that demand your full attention.

To help you concentrate, experts say you first need to identify what's derailing you. Here are six common concentration wreckers and what you can do about them.

1. Multitasking

“Multitaskers might feel like they’re getting more done, but it almost always takes longer to multitask than to devote your attention to one thing at a time,” says psychologist Lucy Jo Palladino, PhD, author of Find Your Focus Zone: An Effective New Plan to Defeat Distraction and Overload.

We lose time shifting between tasks. In a 2001 study published in the Journal of Experimental Psychology: Human Perception and Performance, researchers from the University of Michigan and the Federal Aviation Administration did tests in which people solved math problems or classified geometric objects. The researchers found that people lost time when they switched between tasks. And when the tasks were more complex or unfamiliar, they took even more time to switch tasks.

The key, Palladino tells WebMD, is be choosy about when you multitask. It’s OK to talk on the phone while you’re folding the laundry, for example, but not while you’re working on a difficult or high-priority task - say, proofreading a report.

2. Boredom

Dull tasks can sap your ability to focus and make you more vulnerable to distractions.

“When you’re bored, almost anything else can be more attractive than what you’re doing,” says Gordon Logan, PhD, a psychology professor at Vanderbilt University.

Logan's tip: Give yourself little rewards, like a coffee or a favorite snack, for staying on task for a specific period of time.

“When a colleague of mine had to review a complex grant proposal, she rewarded herself with a chocolate-covered raisin each time she finished reading a page,” Logan says.

It’s also good to schedule breaks -- to take a 10-minute walk outside, for example -- so you’ll have something to looking forward to and a chance to recharge.

Boredom is one case when multitasking may work in your favor.

“Multitasking is often a help when you’re doing something so boring that you’re understimulated,” Palladino says.

If you’re having a hard time focusing on washing the dishes or filing your receipts, for instance, listening to the radio or texting a friend at the same time may keep you motivated.

3. Mental Distractions

When you’re worrying about money, trying to remember if you took your vitamins, and replaying a conversation in your head that didn’t go as planned, it's hard to settle down and stay focused on a project you’re trying to complete.

Those types of distractions -- the ones that are in your head -- “have a lot of power over us,” says Michael J. Baime, MD, clinical associate professor of medicine at the University of Pennsylvania School of Medicine and director of the Penn Program for Mindfulness.

One way to let go of these nagging thoughts is to quickly write them down. Add items to your to-do list, for instance, or vent your frustrations in a journal entry.

If you’re stressed about a certain problem, find a time to talk about it with someone you trust. “If you have a supportive, active listener, it can help drain away some of the tension that is bouncing around in your head,” says Daniel Kegan, PhD, JD, an organizational psychologist.

Meditation can also help.

“When you’re meditating, you learn to manage distracting thoughts so they don’t compel your attention so strongly. You discover how to refocus the attention and take it back and place it where you want it,” Baime tells WebMD.

In a 2007 study, Baime's team found that people who took an eight-week meditation course improved their ability to focus their attention.

To learn the basic techniques of meditation - such as focusing on the sensation of breathing and then transferring that focus to other sensations in the body -- Baime recommends taking an eight-week mindfulness-based stress reduction class, either in person or online.

4. Electronic Interruptions

“It’s easy to fall into aiding and abetting in your own distraction by checking your email all the time,” Kegan says. “If you’re trying to concentrate, you can lose your train of thought every time you hear ‘You’ve got mail’.”

We often feel like we need to respond to an email, text, instant message, or voice mail as soon as it’s received. But Palladino suggests drawing some lines so you’re not letting technology control you.

Carve out blocks of time when you can focus on your work without electronic interruptions. Try checking your email at set times each day (rather than constantly), and close your email program the rest of the time.

It may also help to change location. Take your laptop to a spot where you know you won’t have wireless access to the Web for a few hours, for example.

5. Fatigue

Many studies show that loss of sleep impairs attention, short-term memory, and other mental functions. “Your attention falls apart when you’re sleep deprived,” Baime says. Sleep needs vary, but most adults do best with 7-9 hours of nightly sleep. Getting at least seven hours of sleep will go a long way toward improving your focus during the day.

Also, try scheduling tasks that need more concentration during the times of day when you’re feeling the most alert. “Pay attention to your own biorhythms,” Kegan says, “and learn which times of day you work best.”

6. Drug Side Effects and Other Medical Issues

If your concentration problems hamper your ability to function at work or at home, or if you’re also noticing a physical symptom like weight gain or insomnia, tell your doctor. Poor concentration can stem from conditions such as ADHD, sleep apnea, depression, anemia, or thyroid disease. Certain medications, such as those used to treat depression, epilepsy, or influenza (flu) infections, may cause concentration difficulties as a side effect, as well.