Do you have trouble concentrating? Can't concentrate? While most people have trouble concentrating from time to time, other people may have a more serious illness, such as attention deficit disorder or perhaps vitamin deficiency, which requires directional counseling. .
For most people who lack concentration, simple, straightforward techniques can show you how to improve focus in your daily tasks.
With just a few changes like getting enough sleep, meditating, dealing with stress, and taking breaks, you can feel more energetic, livelier, and ready to face your day.
We show you how to deal with the problem and avoid common distractions to stay focused and exponentially increase your productivity.
Let's see why you can't focus first and then solve the problem.
Why can't I concentrate?
No wonder you find it hard to concentrate in today's world. The constant notifications from your smartphone and from social media, as well as the demands of balancing work and family life, all lead to chaos in your feelings.
Lack of focus is to blame for some of these technological challenges. Our brains work the same way as our muscles; You need to train them regularly to keep them healthy and strong.
The technology allowed humans to focus for 8 seconds - less than a goldfish.
For example, when you relied on applications and Internet research instead of your memory, did you know that you might lose your ability to concentrate, remember facts, and store information?
According to research, a person's attention span has decreased over the years. Between 2000 and 2013, attention span increased from 12 seconds to eight seconds. This makes us less attentive than a goldfish! Now let's see what to do with it.
How can I improve my concentration?
Don't be afraid: you can improve your ability to concentrate with simple changes. As we age, these exercises become more important in countering the brain's natural cognitive decline.
Manage stress and reduce stress
Stress places enormous demands on the body and mind, making it difficult to concentrate on anything.
A study found that over 25% of students said stress contributed to lower grades or the inability to complete a course. And stress in the workplace can also be intense.
It's no secret that stress makes concentration extremely difficult. It is important that you find ways to relax and relieve stress.
Stress can be managed in a number of ways, including trusting your psychoanalyst, getting enough sleep, and exercising regularly.
However, the best way to deal with stress is to find ways to reduce it first.
Make changes in your life: set limits, say no, spend what you have for what you don't have, be happy and grateful, surround yourself with positive people who believe in you, or even tryfoods that relieve stress.
Meditate to focus
Adopting a habit of daily meditation can help calm the mind and eliminate distractions, and these benefits extend far beyond the 10 or 20 minutes that you actually meditate.
Pro tip: Start meditating 5 minutes a day, then extend the time when you're ready!
Meditation is all about sitting in a quiet place without distractions and focusing on your breathing or a positive mantra of your choice.
While it can help reduce stress, it has also been found to increase gray matter in the brain and improve focus.
Don't be concerned if you find your mind wandering when you start to meditate, this is a skill that improves with practice.
Sleep for concentration
Poor quality sleep affects not only your ability to concentrate, but a number of other health problems as well. Chronic sleep deprivation can have the same effect on the body as alcohol poisoning.
By getting enough sleep - quality sleep - you can better support a range of bodily functions, including memory, focus, focus, and decision making.
Here are some suggestions for getting more and better sleep: make the room as dark as possible, use a weighted blanket, aromatherapy like lavender oil, limit caffeine, and shut down. with electronics in the evening.
For more tips, check out our article on how to get enough sleep.
Exercise regularly
Aim for 150 minutes of exercise per week! You will feel the difference!
Human bodies must move. Exercise supplies fresh oxygenated blood to all organs in the body, including the brain.
Scientists have found that regular physical movements release chemicals into the brain that are vital for concentration, memory, mental acuity and dexterity.
Listen to music to stay focused
While some people can concentrate in complete silence, most of us need a little background noise while working.
Listening to music can actually help you concentrate, as it affects both sides of the brain.
Choose classic or relaxing melodies for maximum impact: song lyrics are distracting and can make you lose focus.
Be in harmony with nature for concentration
Take a walk on the wild side! Walking in nature has been proven to reduce anxiety - improve memory performance!
Walking in nature is good for your body and mind. One study found that walking in the woods, rather than in an urban setting, helped reduce anxiety and improved performance on memory tasks.
Start drawing for concentration
Have you ever drawn mindlessly on a stressful phone call or while working on a project? It could be your brain's attempt to relieve stress.
Researchers have found that focusing on drawing allows the brain to regain its focus and can help you if you get stuck on a problem. So give it a try!
Always note the concentration
A sure-fire way to improve your productivity is to write the most urgent deadlines.
Prioritizing your tasks helps you stay focused. Looking at your goals for the day can help you get your most important tasks done in the first place.
Writing something leads from a mental task to a physical task that keeps it in front of your mind.
Take short breaks to focus
It is easy to reach the plateau if you keep walking without interruption. Your body and brain need to cool off from time to time.
Take quick mental and physical breaks when you need them. During this time, you can stretch, do quick jumps, or even lie down for a moment or two.
Try simple stretches, push-ups or pull-ups for short breaks that will shake your body and mind!
The Pomodoro Method is a very effective method in which you focus on your activity for 25 minutes at a time using a timer, then take breaks between intervals.
Ignore concentration distractions
Make sure you don't lose your focus by limiting distractions with the spider technique. If you hold a vibrating tuning fork next to the spider web, it will probe the noise.
If you keep repeating the exercise, the spider learns that the vibrations are not the insect's meal and will ignore the intrusion.
Be like a spider: turn off your phone to create a relaxed working environment and focus on the task at hand, while ignoring distractions.
Avoid multitasking
You want to be more productive, and multitasking seems like the perfect way to get more done, but it's actually an inefficient way to prioritize.
Sharing your focus means that you never focus on your job. Instead, slow down and focus on doing one thing at a time. You'll get through them much faster and get more in the long run.
Eat foods to help you focus
Foods rich in antioxidants and omega-3s are a game-changer! These foods will help you focus and concentrate.
Your diet makes a huge difference in your mental agility, including your ability to focus and concentrate.
By filling your plate with these healthy, nutrient-dense foods, you are providing your brain with everything it needs to function optimally.
Foods rich in antioxidants
Antioxidants are forces of nature. Antioxidants found in a number of unprocessed plant foods neutralize “oxidative stress” in cells, which leads to disease, age-related decline, and stress in the body.
Some foods rich in antioxidants, such as nuts and seeds, are high in vitamin E and may help fight the effects of age-related cognitive decline. Foods rich in antioxidants include:
- Berries;
- Dark chocolate;
- Walnuts;
- Spices, including allspice, cloves, oregano, mint and thyme;
- celery;
- Okra;
- Artichokes;
- Kale;
- Chile;
- Prunes, dried apricots.
Omega-3 fatty acids
Omega-3 fatty acid supplementation may improve cognitive function in young adults. Find them in the following healthy foods:
- Linseed or linseed oil;
- Chia seeds;
- Walnuts;
- Beans;
- Vegetable oils.
Try nootropic herbs and strength supplements
“Nootropics” are herbs, vitamins or other compounds that promote healthy cognitive function, including creativity, memory, motivation and of course focus.
Ayurvedic or other traditional practices use many herbs and supplements for brain health and focus, and current research supports the use of some of them.
Many herbs are packed with antioxidants and other phytochemicals that are good for your brain. Check out our list of the best science-based focus boosting herbs.
Ginkgo Biloba
Ginkgo biloba is an ancient Chinese medicine used to support healthy brain and memory. The supplement we use today comes from ginkgo leaves; scientific tests show it can support healthy memory.
Rhodiola rosea
A herbaceous plant that grows in mountainous regions of Europe and Asia, Rhodiola rosea can help fight daily stress.
Study has also shown that it supports normal cognitive functions such as problem solving, memory and information processing. It is also a tonic.
Curcumin
Curcumin is the main component of spicy turmeric and provides many health benefits. Specifically, curcumin supports concentration and working memory.
Bacopa
This Indian plant has long been used in Ayurvedic practice. Bacopa monniera is popular for its ability to maintain healthy memory and alleviate the effects of occasional stress and anxiety.
A study found that bacopa promoted healthy cognitive performance in an aging population, including normal memory and lower anxiety levels.
Ginseng
Different types of ginseng have different uses and benefits for the body. Panax ginseng, or Asian ginseng, comes from Korea and is used to improve thinking, energy, and focus.
Study has shown that it promotes normal mindfulness in children.
Ashwagandha
Ashwagandha root and berries are used in Ayurvedic tradition. As an “adaptogen”, it helps the body adapt to stress. It is much easier to concentrate when you are stress free!
L-theanine
L-theanine is an amino acid commonly found in green and black tea. While this relatively rare amino acid is not produced or required by the body, it can help you focus.
A study found that when L-theanine and caffeine were combined, participants showed improved performance in demanding cognitive activities.
Tryptophan
Tryptophan is an essential amino acid, which means the body needs it but doesn't produce it, so you need to get it from your diet. A diet high in tryptophan can have a positive effect on cognition and help improve your mood.
For memorization
Improving your focus and focus is easy in your hands. You can take small but effective steps like getting enough sleep, eating a variety of foods to increase your mental alertness, and taking focus-enhancing nootropic herbs if needed.
Other ideas to help you concentrate better include doing daily homework, taking breaks, meditating, listening to music, and going out into nature to maintain overall brain function.