Posts Tagged ‘The Mini Hulk Exercise’

Do You Want FOCUS? Try The “Mini Hulk” Exercise!

It has been said that around 65,000 thoughts cross our minds daily. It is no wonder, then, that we find many ideas wondering about in our psyche each calling for attention. Some of these seep into conscious awareness and succeed in being recognized; others just creep up to the surface and then retreat unnoticed. Normally you wouldn’t mind it, but if you’re pressed with time to have a specific mental task done, you find that the more you toss away irrelevant thoughts, the more they forcefully fly back. What needs to take an hour, is now consuming two. You can’t concentrate and that gets you more inundated. You may have too many things on your plate and there’s no running away from multi-tasking. You keep thinking of the next things you need to be doing, but you still haven’t finished what you’re working on. Whether you’re down the wire, or not, it is total absorption in an endeavor that differentiates those who are efficient from those who are not. They have insurmountable “focus”; always at the heart of what they do. So how can you stop this mental chatter?

 Here is an exercise I offer my students to help them through the drudgery of studying for multiple exams. You can use it for any other time consuming project that necessitates you to be both fast yet efficient in your mental capacities. The exercise takes you about 8 to 10 minutes, but it could save you hours of inefficiency. I use the analogy of the well proclaimed “Incredible Hulk” hero. You might have read about him in the comic magazines, or seen the movie. It’s about this scientist who upon trying to experiment accidentally becomes subject to radiation. Eventually, whenever his body is highly aroused, he gradually transforms into a green hulk with omnipotent physical powers. You need to have such mental invincible powers that render you all-too focused. No distractions; only full mastery and time efficiency. Why not make time to play a bit before the hard work? Let’s start:

 Sit in your work area and start visualizing that you are about to deploy and attract the entire world’s energy through the top of your head. That’s right…take it easy…. Focus… It’s all coming to you from different directions….pouring…. filling you up with green energy….That’s it…. You’re filling up from your toes, going up your legs, knees, thighs, up to your abdomen, chest, and spreading to your arms, hands, shoulders, neck, and up to your face. Your color has changed into green radiating energy and now you start transforming slowly…Each part of your body is growing and specifically your mind has doubled in size. It became immune to any noise’ and hears only the sound of your firm voice speaking affirmatively. Things like:

–          I will start now on this task and will stop only when I consciously decide to.

–          I have total focus on this and will be wading my way through with utmost energy.

–          I have put away all distractions (my mobile, my computer, turned off the landline phone, etc…). So, my internal force is the guiding hub for action now.

–          I will be doing a great job in having this done perfectly, in no time, and will have full mastery over this.

 Tailor your self-talk to the specific task you’re handling and keep talking. Imagine further that you have shut the doors to any extraneous thoughts that do not serve what you’re working on. Are these doors locked? Look at you…..Now you are the “Mini Hulk” and you can have that full focus you need. You have gong-ho pace and kick-ass energy. Start working on what you set your mind on doing.

 Take your time to do this mental exercise and then assess your focus. You’ll see the difference. You can also condition yourself to be in that state without taking those 8 – 10 minutes later on. In neuro-linguistic programming, it’s called “anchoring” yourself. That means, as you repeat the exercise a number of times, give yourself a pat on the shoulder at the end of each ritual (alternatively you can choose to say any word or statement you like; for instance I am a “Mini Hulk”). Simply associating that pat on the shoulder or that statement repeatedly at the end of the exercise would make a link in your mind. When you will it, and in no time at all, just give yourself that pat; and alone it would render you in that invincible state of focus without having to go through the process. It just needs some practice. Many of my students have implemented this exercise and reaped the benefits. Call it an investment. I call it a gift for all of you; would you turn it away?


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