How to Narrate Your Next Steps for Better Focus and Attention

Welcome! If you've ever started a task only to find yourself staring blankly at the screen five minutes later, you're not alone. Many of us struggle to keep our attention on track, especially when juggling multiple responsibilities. The good news? There's a beautifully simple technique that can help: narrating your next three steps out loud.

Why Speaking Your Steps Out Loud Works

Think of your brain like a smartphone with too many apps running at once. Your plans and intentions get pushed off the screen by incoming notifications, random thoughts, and new distractions. When you speak your plan out loud, you're essentially pulling it back to the front of your mental display.

This technique is particularly powerful for neurodivergent individuals who find that their minds struggle to hold plans in place. By externalising your thoughts, you're creating a kind of mental GPS that keeps you on route.

Here's how it works in practice:

• Start with a quick recap of what you just did: 'I opened the email.'
• Then add your mini-map: 'Next, I will reply, attach the file, and hit send.'
• Hearing yourself say it makes the plan more real and much harder to ignore.

The Simple Past-Next-3 Pattern

The magic formula is beautifully straightforward: Past, Next 3. Say what you just did, then list the next three steps. Keep it short and concrete.

For example:

• 'I made the tea. Next, I'll sit down, open my laptop, and start the first email.'
• 'I finished that report. Now I'll save it, email it to Sarah, and tick it off my list.'

Don't worry about perfect wording. The goal isn't eloquence; it's keeping your plan visible long enough to actually finish it. If you get stuck mid-way, simply repeat the steps or adjust them. You can whisper if you need privacy, or record a quick voice note on your phone. Whatever works for you is the right approach.

And here's a fun tip: if talking to yourself feels odd, pretend you're your own sports commentator. 'And they attach the file with breathtaking speed!' It adds a touch of humour and makes the whole process feel less serious.

Making It a Daily Habit

The more you practice this technique, the faster and more natural it becomes. You can use it for virtually anything:

• Responding to emails
• Tackling household chores
• Preparing for meetings
• Running errands

Try it today on your very next task. Notice how much smoother it feels to move from 'I should do this' to 'I did this.' That shift is where the real transformation happens.

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