Having trouble concentrating? Can't concentrate? Although most people struggle with inability to concentrate from time to time, other people may have more serious conditions, such as attention deficit disorder or perhaps a vitamin deficiency, that require guidance.
Most people who lack concentration with simple and immediate techniques can show you how to improve focus in everyday tasks.
With just a few changes, like getting enough sleep, meditating, managing stress, and taking breaks, you can feel more energetic, sharper, and more ready for your day.
We’ll show you how to deal with the problem and avoid the usual distractions to stay focused and increase your productivity exponentially.
First, let's understand why you can't concentrate, and then solve the problem.
Why can't I concentrate?
No wonder it's hard for you to focus in today's world. Constant notifications from your smartphone and social media, as well as demands for a balance between business and family life, all this leads to chaos in your feelings.
Some of these technological challenges are due to a lack of focus. Our brain works in the same way as our muscles; You need to train them regularly to stay healthy and strong.
Technology has made people focus for 8 seconds - less than a goldfish.
For example, when you rely on apps and Internet searches rather than memory, did you know that you could lose the ability to concentrate, remember facts, and store data?
According to research, a person's range of attention has decreased over the years. Between 2000 and 2013, attention dropped from 12 to eight seconds. That’s why we’re less careful than a goldfish! Now let's figure out what to do with it.
How can I improve concentration?
Fear not: simple changes can improve your ability to focus. As you age, these exercises become more important in combating the natural cognitive decline of the brain.
Manage stress and reduce stress
Stress places enormous demands on the body and mind, making it difficult to focus on anything.
One study found that over 25 percent of students reported that stress contributed to lower grades or inability to complete the course. And stress in the workplace can also be intense.
It's no secret that stress makes concentration extremely difficult. It is important to find ways to relax and relieve stress.
Stress can be managed in a variety of ways, including trust in your psychoanalyst, getting enough sleep, and exercising regularly.
However, the best way to deal with stress is to first find ways to reduce it.
Make changes in your life: set boundaries, say no, spend what you have on what you don’t have, be content and grateful, surround yourself with positive people who believe in you, or even try foods to relieve stress.
Meditate to concentrate
Adopting a daily meditation habit can help you calm your mind and remove distractions, and these benefits go far beyond the 10 or 20 minutes you actually meditate.
Pro tip: Start meditating 5 minutes a day and then extend the time when you are ready!
Meditation is sitting in a quiet place without interference and focusing on your breathing or positive mantra of your choice.
Although it can help reduce stress, it has also been found to increase gray matter in the brain and improve concentration.
Don’t worry if your mind drops when you first start meditating, this is a skill that gets better with practice.
Sleep for concentration
Poor quality sleep affects not only your ability to concentrate, but also a number of other health problems. Chronic sleep deprivation can have the same effect on the body as alcohol intoxication.
Getting enough sleep - quality sleep - can better support a range of bodily functions, including memory, concentration, focus and decision-making skills.
Some suggestions for achieving a higher and better quality of sleep include making the room as dark as possible, using a weighted blanket, aromatherapy like lavender oil, limiting caffeine and closing. with electronics in the evening.
For more tips, check out our article on getting enough sleep.
Exercise regularly
Aim for 150 minutes of exercise a week! You will feel the difference!
Human bodies must move. Exercise brings fresh oxygenated blood to all organs of the body, including the brain.
Scientists have discovered 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 may concentrate in complete silence, most of us need a little background noise while working.
Listening to music can really help you focus, because it affects both sides of the brain.
Choose classic or relaxing ringtones for maximum effect: Songs are distracting and can 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!
A walk in nature is good for your body and mind. One study found that walking in the woods, rather than in urban environments, helped reduce anxiety and led to improved performance on memory tasks.
Start painting for concentration
Have you ever drawn without thinking during a stressful phone call or while working on a project? This could be an attempt by your brain to relieve stress.
Researchers have found that focusing on drawing allows the brain to refocus and can help you if you get stuck in trouble. So try it!
Always write down the concentration
One surefire way to improve your productivity is to write the most urgent deadlines.
Prioritizing tasks helps you stay focused. An overview of your daily goals can primarily help you complete the most important tasks.
Writing something leads from a mental task to a physical one that keeps it in front of your mind.
Take short breaks to focus
It is easy to reach the plateau if you continue to walk without interruption. From time to time your body and brain need refreshment.
Take quick mental and physical breaks when you need them. During this time you can stretch, make a quick jump or even lie down for a moment or two.
TheTry simple stretches, push-ups or push-ups for short breaks that will shake your body and mind!
Pomodoro method is a very effective method in which you focus on your activity for 25 minutes at a time using a timer, and then take breaks between intervals.
Ignore concentration disturbances
Be careful not to lose focus by limiting interference with the spider technique. If you hold the vibrating adjustment fork next to the cobweb, it will probe.
If you keep repeating the exercise, the spider learns that the vibrations are not the insect’s lunch and will ignore the intrusion.
Be like a spider: turn off your phone to create a relaxed work environment and focus on an ongoing task while ignoring distractions.
Avoid multitasking
You want to be more productive, and multitasking sounds like the perfect way to do more, but it’s actually an inefficient way to prioritize.
Sharing focus means you never focus on your work. Instead, slow down and commit to doing one thing at a time. You will go through them much faster and achieve more in the long run.
Eat foods to help you focus
Foods rich in antioxidants and omega-3s change the game! This food will help you focus and focus.
Your diet greatly affects your mental agility, including your ability to focus and focus.
By filling a plate with this healthy nutritious food, a dense nutrient, you will provide your brain with everything it needs to function optimally.
Foods rich in antioxidants
Antioxidants are the forces of nature. Antioxidants found in a large number of unprocessed plant foods suppress "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, contain a lot of vitamin E and can help counteract the effects of old cognitive decline. Foods rich in antioxidants include:
- Berries;
- Dark chocolate;
- Walnuts;
- Spices including allspice, cloves, oregano, mint and thyme; Celery;
- Artichokes;
- Kale;
- Chile;
- Prunes, dried apricots.
Omega-3 fatty acids
Omega-3 fatty acid supplements can improve cognitive function in young adults. Find them in the following healthy foods:
- Flaxseed or linseed oil;
- Chia seeds;
- Walnuts;
- Beans;
- Vegetable oils.
Try nootropic herbs and focusing 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 a variety of herbs and supplements for brain health and focus, and current research supports the use of some of them.
Many plants are full of antioxidants and other phytochemicals that are good for your brain. Take a look at our list of the best science-based focusing herbs.
Ginko Biloba
Ginkgo biloba is an ancient Chinese medicine used to support brain health and memory. The supplement we use today comes from ginkgo leaves; scientific tests show it can support a healthy memory.
Rhodiola rosea
A plant that grows in the mountainous regions of Europe and Asia, Rhodiola rosea can help with everyday stress.
One study also showed that it supports normal cognitive functions such as problem solving, memory, and information processing. It is also a tonic.
Curcumin
Curcumin is a major component of turmeric spice and offers many health benefits. In particular, curcumin supports focus and working memory.
Bacopa
This plant from India has long been used in Ayurvedic practice. Bacopa monniera is popular for its ability to maintain a healthy memory and alleviate the effects of occasional stress and anxiety.
One study found that bacopa promoted healthy cognitive performance in an aging population, including normal memory and lower levels of anxiety.
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 concentration.
One study found that it promotes normal attention in children.
Ashwagandha
Ashwagandha root and berries are used in the Ayurvedic tradition. As an “adaptogen, ” it helps the body adjust to stress. It’s much easier to concentrate without stress!
L-theanine
L-theanine is an amino acid commonly found in green and black tea. Although the body does not produce or require this relatively rare amino acid, it can help you focus.
One study found that by combining L-theanine and caffeine, participants showed improved performance in cognitively demanding activities.
Tryptophan
Tryptophan is an essential amino acid, which means that the body needs it but does not produce it, so you need to get it from your diet. A diet rich in tryptophan can positively affect cognition and help lift your mood.To remember
Improving focus and concentration is easy in your hands. You can take small but effective steps like getting enough sleep, eating a variety of foods to boost mental alertness, and taking nootropic herbs to increase concentration as needed.
Other ideas to help you focus better include daily tasks, taking breaks, meditating, listening to music, and going out in nature to support overall brain function.