how can I focus on one thing at the time?

Hej @Rod1234 !
Good question! I'm looking forward for people answering this!
Congratulations for that realization!

My take on it:
Oftentimes we have a lot of browser tabs on and alongside we have our mobile phone writing on WA or something else.
Maybe we listen to some music or podcast while doing this. Thus our ability to focus on one thing only gets malnourished.

Try this:

1. Meditation (Focusing on a distant point in front of you for a while. This trains to concentrate the mind.
2. Get a hobby where concentration is needed. You could be building something, or paint, or something else.
3. Try to have as little browsertabs as possible. The less you have, the better.
4. Try to not have your phone near you, when on the computer. No TV nearby. Nothing that distracts you in your work. Get rid of distractions.

That's all for now. Good luck and report back how it goes! =)

Cheers!
/Baldur

 

Make a goal list and accomplish ine item before moving on to the next. Avoid distractions and redirect each time you wanded.

 

First of all it takes real effort and practise. Try to make a to-do list and work on them according to priority. When you work. Mind may wander off , but that's okay when you realise that you are wandered bring your attention back to your work. With continuous practise in this way you will reach a point where you don't need any effort to stay focused on the work. Also avoid bad habits that causes attention problem like mentioned above. " Change is hard at the beginning, messy in the middle but gorgeous at the end "

 

The only thing I do now os the following..

Everytime I feel an urge to watch Porn or masturbate... etc. I just say to myself. "Don't do it".

I am on day 80. On day 60 something I had sex with wife and Orgasm but other than that I kept away from PMO.

Just leep repeating to yourself "Don't do it" and follow thru.