When you're struggling to maintain focus during a conversation or presentation, your body can help.
These are physical interventions—things you do with your body to support your brain's attention. They work because physical state affects mental state, and because they give your restless body something to do that doesn't interfere with listening.
Bite your tongue or lips gently.
This sounds strange, but it works for many people. The mild physical sensation gives your brain something to process alongside the auditory input. It's stimulation that doesn't compete with listening.
Keep hand hygiene in mind if you're touching your face regularly.
Use a fidget object.
Something quiet and tactile that your hands can manipulate without visual attention. The physical activity satisfies some of your brain's hunger for stimulation, leaving more capacity for auditory focus.
The key is that it needs to be automatic—something you can do without thinking about it. If the fidget itself requires attention, it defeats the purpose.
Change your posture.
Standing instead of sitting. Leaning forward instead of back. Shifting positions when you notice attention drifting. Physical movement can help reset flagging attention.
In meetings where it's appropriate, consider standing in the back rather than sitting at the table.
Take notes by hand.
The physical act of writing engages different brain systems than passive listening. Even if you never look at the notes again, the act of taking them can dramatically improve retention and engagement.
Walk during phone calls.
If you're not in a video meeting, pace. The movement helps. Many people find they're much better listeners when walking than when sitting still.
Physical state affects mental state. When pure mental effort isn't enough, change the physical constraints.