10 Ejercicios para Mejorar la Atención (Niños y Adultos)

Los ejercicios para mejorar la atención son efectivos para mejorar esta capacidad mental en niños, adolescentes, adultos y personas mayores. ¿Tienes problemas de atención? ¿Tienes tendencia a distraerte o a menudo notas que no estás suficientemente atento?

La atención es un proceso cognitivo que tiene la función de elegir qué estímulos vamos a captar, por lo que realizar de forma adecuada esta tarea es de vital importancia. Lo bueno que tiene la atención es que puedes entrenarla y trabajarla para que mejore.

¿POR QUÉ ES TAN IMPORTANTE LA ATENCIÓN?

Por una razón muy sencilla:

Si no prestamos atención de una forma adecuada, la información que llega a nuestra mente puede resultar distorsionada o incompleta, por lo que nos dificulta mucho realizar el resto de actividades cognitivas.

Por ejemplo: si tienes que realizar una tarea en el trabajo pero no prestas mucha atención a las instrucciones para realizarla, seguramente te costará mucho más que si atiendes correctamente, ya que te faltará información para saber cómo deberías hacerla.

10 EJERCICIOS PARA TRABAJAR LA ATENCIÓN EN NIÑOS Y ADULTOS

1. Presta atención al estímulo correcto

Para trabajar la atención, una de las tareas más importantes a realizar es aprender a fijarnos en esos estímulos correctos. Es decir: debes ser capaz de seleccionar esa información que sea relevante o de tu interés (los estímulos diana).

De lo contrario, podrías tener una gran capacidad de concentración o mucha facilidad para mantener tu atención durante largos periodos de tiempo a un estímulo, pero eso no te asegura que estés prestando atención a estímulos correctos, por lo que tu atención podría continuar siendo disfuncional.

Para trabajar esta atención selectiva puedes realizar un ejercicio en el que debas seleccionar un estímulo frente otros muchos estímulos distintos.

Por ejemplo, mediante una figura como la que se muestra a continuación, donde vemos un conjunto de estímulos distintos: letras vocales, letras consonantes, números pares, números impares.

El ejercicio consistiría en encontrar lo más rápido posible:

-Todas las letras T que contenga la figura.

-Todas los números 4 que contenga la figura.

-Todas las letras K que contenga la imagen.

Esta actividad se puede realizar con cualquier tipo de estímulos, no tiene por qué ser necesariamente números y letras, pueden ser dibujos, colores, figuras geométricas, etc.

Además, también puede variar la cantidad de estímulos. Cuanto más estímulos diferentes haya más difícil será la tarea, y por lo tanto realizarás un mayor trabajo atencional.

2. Distingue estímulos muy similares

Otra actividad muy útil para trabajar la atención selectiva es aprender a distinguir estímulos que puedan ser muy similares o prácticamente idénticos, pero que contengan alguna diferencia.

De este modo, no solo estarías aprendiendo a seleccionar adecuadamente esos estímulos a los que les quieres prestar atención y a apartar todos aquellos que sean distintos, sino que estarías aprendiendo a focalizar tu atención sobre los detalles de los estímulos diana.

Para hacerlo, una actividad eficaz son los típicos ejercicios de encontrar las diferencias entre dos dibujos prácticamente idénticos.

3. Diferencia los estímulos del estímulo

A veces nos pensamos que prestar atención a algo consiste fijarnos o concentrarnos en un estímulo concreto.

Sin embargo, la mayoría de veces, fijarnos en un solo estímulo no es suficiente, ya que el ser humano tiene tendencia a fijarse en aspectos generalmente grandes, y a veces obviamos que cada uno de esos estímulos tiene muchos detalles que no podemos pasar por alto.

Pongamos un ejemplo:

Estas trabajando y tienes que prestar atención a lo que te dice tu compañero respecto a la tarea que hay que terminar para esta tarde.

En principio, podríamos pensar que con sentarnos cerca suya y escuchar atentamente lo que nos dice ya será suficiente para prestar una buena atención respecto a lo que dice. Pero aunque pueda parecer raro, muchas veces no es así, sobre todo si nuestros procesos atencionales no son del todo buenos.

Quizá quedarnos con el significado global de lo que nos ha explicado no es suficiente, quizá la palabra o la frase que ha dicho al inicio de la conversación es más relevante de lo que hemos entendido.

Es por ello que aprender a prestar atención a estímulos más pequeños que muchas veces pasamos por alto puede resultar muy importante.

Ejercicio

Un ejercicio para practicarlo es el siguiente:

Ante esta tabla, debes encontrar en cada fila, el número que sea igual al que aparece en la izquierda de todo.

Si nos fijamos en la primera línea, el número 82325 está repetido solo una vez (en la tercera columna), pero los demás tienen números parecidos: el 8 y el 2 están en todas las columnas, el 3 en la segunda tercera y cuarta…

Si realizáramos esta tarea de la misma forma que podemos escuchar a nuestro compañero de trabajo sin fijarnos en exceso en sus palabras, nos podríamos equivocar y marcar otro número. En cambio, si realizamos un mayor esfuerzo de concentración lo haremos correctamente.

4. Acostúmbrate a trabajar con dos estímulos

Del mismo modo que es importante poder centrar tu atención en un solo estímulo relevante, lo es poder centrarla en dos. Y es que cuando aprendes a focalizar tu atención, no debes hacerlo solo ante un estímulo, sino sobre dos o más.

Con esta tarea en la que focalizas tu atención en dos estímulos, por un lado aprendes a seleccionar una cantidad pequeña de estímulos a los que prestar atención eludiendo a los demás, y por otro lado aprendes a dividir tu atención en dos estímulos distintos.

Así pues, ante esta tabla donde hay solo dos letras:

  • Escribe 1 debajo de P y escribe 2 debajo de B.
  • Hazlo lo más rápido que puedas y sin cometer errores.

5. Divide tu atención

Tener la capacidad de poder prestar atención a más de un estímulo a la vez es probablemente una de las mejores habilidades que tenemos.

Si nos fijamos, nuestro entorno está rodeado de estímulos, y lo más habitual es que tengamos que atender a más de una cosa a la vez.

-Estás haciendo la comida y hablando con tu hermana-

En esta simple situación, estás prestando atención a una gran cantidad de estímulos: a lo que te dice tu hermana, a lo que le dices tú, al agua que está hirviendo, a los filetes que están en la sartén, a la cantidad de sal que le has puesto…

Es por ello, que cuando entrenamos nuestra atención, también tenemos que entrenar nuestra capacidad de prestar atención a varias cosas a la vez.

Ejercicio

Para ello, el ejercicio que te propongo es el siguiente:

En esta imagen hay 4 figuras distintas. Coloca un número debajo de cada una de ellas lo más rápido que puedas.

De esta forma, mientras realices este ejercicio no podrás prestar atención a un solo estímulo, sino que tendrás que atender a 4 de forma simultánea.

6. Agrupa estímulos en una categoría

Cuando tenemos una gran cantidad de estímulos en los que nos queremos fijar primero de todo debemos agruparlos.

En el momento que somos capaces de agrupar estímulos, nuestra tarea atencional se simplifica, ya que organizamos nuestra mente para prestar atención de una forma dirigida y productiva.

Por ejemplo: tienes un archivador lleno de papeles y tienes que contar cuantos hay en total.

Te será muchos más fácil si los cuentas de 10 en 10 y los vas apartando que si intentas contarlos todos a la vez.

Pues con la atención sucede lo mismo, es mucho más fácil si vamos agrupando los estímulos que si los intentamos atender por separado.

Para practicar la agrupación puedes realizar el siguiente ejercicio:

  • Agrupa las estrellas de la siguiente imagen de tres en tres lo más rápido que puedas.
  • Cuenta cuantos grupo de estrellas hay en total
  • Cuenta cuantas estrellas hay en total
  • Cuenta cuantas estrellas quedan sin agrupar

7. Agrupa estímulos en varias categorías

Más importante que la tarea anterior es saber agrupar estímulos en categorías distintas.

Por ejemplo: imagina que vas a comprar y tienes que hacer la lista de las cosas que necesitas.

Cuando estés comprando, te será mucho más fácil si agrupas los alimentos que necesitas en función de la parada en la que los tienes que comprar que si apuntas uno en cada punto de la lista sin ningún orden.

Para trabajar este aspecto, se puede realizar un ejercicio idéntico al anterior pero que en vez de haber un solo estímulo (las estrellas), haya 4 o 5 estímulos (estrellas, triángulos, rombos, tréboles y cuadrados).

8. Invierte tu atención

Tener una buena capacidad atencional es especialmente importante cuando realizamos actividades costosas. Poder mantener nuestra atención cuando trabajamos o realizamos operaciones difíciles suele requerir de un mayor esfuerzo.

Para trabajar nuestra atención más profundamente, un buen ejercicio es realizarlo con números. En concreto con este ejercicio debes atender a los números que se presentan, y escribirlo en orden inverso.

Por ejemplo, ante el primer número 625, el inverso sería 526.

De esta forma, trabajas tu proceso atencional mientras realizas otra tarea de razonamiento:

Primero prestas atención al número, posteriormente a la operación necesaria para escribir su inverso y finalmente al número inverso resultante.

Se recomienda que en todas esas series en las que pueda tapes con una hoja el número original cuando escribas su número inverso.

9. Mantén tu atención visual

Mantener la atención en una actividad durante periodos prolongados de tiempo es una tarea difícil, muy sujeta a posibles distracciones o falta de concentración.

Por ello, es bueno ejercitarla.

Para hacerlo, se puede realizar el siguiente ejercicio:

  • Cada tabla contiene todos los números del 1 al 36 excepto uno.
  • Debes encontrar cuál es el que falta y escribirlo en la casilla marcada en azul
  • Hazlo lo más rápido que puedas.

10. Mantén tu atención auditiva

De la misma forma que con la atención visual sucede con la atención auditiva. Suele ser complicado escuchar algo durante largos periodos de tiempo sin que tu atención disminuya o te distraigas con otros estímulos.

Así pues, para trabajar este tipo de atención te propongo el siguiente ejercicio:

  • Pon tu programa de radio favorito y escúchalo con atención
  • Tu tarea no será escuchar el programa de forma general o quedarte con los conceptos de los que se hablan.
  • Tendrás que identificar una sola palabra, por ejemplo: el nombre de la emisora
  • Cada vez que escuches esa palabra, deberás apuntarla en un hoja.
  • Puedes realizar esta tarea con la máxima concentración posible durante unos 30 o 40 minutos.

¿Qué entendemos por atención?

La atención es ese mecanismo que está implicado de forma directa en procesos tales como la selección, distribución y mantenimiento de nuestra actividad psicológica.

Dicho de otra forma: a través de la atención elegimos qué estímulos queremos captar (estímulos diana) y qué estímulos queremos eludir.

Por lo que la atención es un proceso que podemos dirigir y nos permite discernir entre información relevante e irrelevante.

Es decir: puedes elegir esa información a la que le haces caso y esa a la que no le prestas atención.

Y es justamente aquí donde entra el dilema de este proceso: ¿prestamos atención realmente a cosas importantes? ¿y cuando lo hacemos somos capaces de mantenerla para no perder información?

Pues la realidad es que muchas veces no lo hacemos así, por lo que podemos ir perdiendo nuestra capacidad de prestar atención de una forma productiva, y esto puede convertirse en un problema.

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