We often limit our capabilities to the "framework" through which we look at the world. The focus of our attention directly depends on its size.
This is the way an ordinary person works: he or she can simultaneously hold no more than 7±2 units of information (Miller's famous number). Can you imagine how little we notice from all the gigantic variety of data. Our attention looks like a searchlight, illuminating a small piece of space, beyond which, we find ourselves in pitch black. And in order to see more, we need to light up another area as well.
We can easily change the focus of our attention: make it bigger, smaller or even different. Whether or not to take advantage of this opportunity depends on us. All you need to do is to keep track of your spawning conditions and work with your "frames".
Those who succeed in this, get a kind of carte blanche from life.
Imagine yourself in a crowded bus. It's a 30-degree heat outside. And you stand in this spirit on a rack "calmly", without any possibility to leave. If at this moment you expand the focus of attention, you will get the whole bouquet of unpleasant feelings: incredible heat, lack of air, the proximity of sweaty, hot bodies, coupled with an evil bickering.
If you have no other options for movement, and you are not a masochist in relation to yourself, try to limit the "frame of perception" of the limits of your own body. Changing the focus of attention, you will suffer a trip with minimal health losses.
Focus narrowing is very helpful in many situations.
You can experiment with both time and space.
For example, you should make a big and important project. When you think about the amount of work to be done, your hands go down. And if you have already had a bad experience? Does all this put pressure on you and prevent you from starting the work? As soon as you feel that a lot of "ifs" interfere with you, start working with a "frame". Remove the future and the past from it if you feel that it scares you. Solving daily and small problems from the "here and now" situation will help you to act more effectively.
And inclusion in the focus of future time should be only at the moments of goal-setting and analysis: is this where you are going?
If you have something not to enjoy (e.g., sitting at the dentist's office), change your focus from the present to the future, where you already have healthy teeth.
This technique is very helpful in all life situations.
You want to lose weight, but as soon as you see sweets, the "brakes fail". So, at this point, the focus of your attention in the present time.
Try different options: "You - in the future time" (on the beach with a beautiful figure) or "Your consequences of eating sweets". If you "carry yourself into the future" the desire will not be so strong. It happens so: "It seems and thought about everything, but still could not resist. So, you haven't changed the "frame", and staying in the present moment. This is often due to the fact that your future time in the "world map" is vague and distant. Sometimes it is not in front of you, but somewhere above, or not in the field of your visibility. Because of this, it is more difficult for you to plan something. But you can also work with it.
If the images of the future are voluminous, colored and close in front of your eyes, they have a rather stimulating effect. Moving the "frame" into it becomes easier.
We can also change the range of our perception of time. I once read about a famous basketball player who has always been successful at catching serves. His secret was that the moment the ball was hit, time slowed down and he could think of his tactics.
I've noticed that if you're late for something, "time is running out. But it is worth to shift the focus of attention, and stop thinking about it, how magically you get to the right place almost without being late.
If there is a problem in your life, try to "play" with the range of your perception. This will help to expand your opportunities. Let's assume that you were offended by a loved one, after which you decided to part with them.
Bring your frame together. Include good and joyful moments in your life. "Move" unpleasant images. If they are right in front of your eyes, try to place them somewhere else (maybe from the top or side) where they will not cause such strong emotions, or make them pale and blurry.
If you can do this, the feeling of resentment will become less acute. You will be able to look at your relationship more objectively.
Try to use the possibilities of working with the "frame", starting with simple and not too significant events for you. And gradually you will notice that it will start to work in more serious aspects of your life.