Do you have trouble concentrating? Can't concentrate? While most people struggle with an inability to concentrate from time to time, other people may have a more serious condition, such as attention deficit disorder or possibly vitamin deficiency, which requires directional guidance.
For most people with a lack of concentration, simple and straightforward techniques can show you how to improve your focus on your daily tasks.
With just a few changes, like getting enough sleep, meditation, stress management and breaks, you can feel more energized, sharp and ready to start the day.
We'll show you how to deal with a problem and avoid common distractions to stay focused and increase your productivity exponentially.
First, let's find out why you can't concentrate and then fix the problem.
Why can't I concentrate?
No wonder you find it difficult to focus on today's world. Constant notifications from your smartphone and social networks, as well as demands for a balance between work and family life, lead to chaos in your feelings.
The lack of focus is to blame for some of these technological challenges. Our brain works in the same way as our muscles; You must train them regularly to keep them healthy and strong.
The technology made humans concentrate for 8 seconds - less than a goldfish.
For example, when you trust applications and research on the Internet instead of your memory, did you know that you can lose your ability to focus, remember facts and store information?
According to research, a person's attention span has declined over the years. Between 2000 and 2013, attention span dropped from 12 seconds to eight seconds. This makes us less attentive than a goldfish! Now let's find out what to do with it.
How can I improve my concentration?
Don't be afraid: you can improve your ability to focus with simple changes. As you get older, these exercises become more important to counteract the brain's natural cognitive decline.
Manage and reduce stress
Stress places enormous demands on the body and mind, making it difficult to focus on anything.
One study found that more than 25% of students reported that stress contributed to lower grades or an inability to complete a course. And stress in the workplace can also be intense.
It is no secret that stress makes concentration extremely difficult. It is important that you find ways to relax and relieve stress.
Stress can be controlled in several ways, including trusting 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 limits, say no, spend what you have with what you don't have, be happy and grateful, surround yourself with positive people who believe in you, or even try some foods to relieve stress.
Meditate to focus
Adopting a daily meditation habit can help to calm the mind and eliminate distractions, and these benefits go well beyond the 10 or 20 minutes you actually meditate.
Professional tip: start meditating for 5 minutes a day and increase the time when you're ready!
Meditation consists of sitting quietly in a quiet place, without distractions, and focusing on the breath or a positive mantra of your choice.
While it can help reduce stress, it has also been found to increase brain gray matter and improve concentration.
Don't worry if you find that your mind is wandering when you start meditating; this is a skill that gets better with practice.
Sleep for concentration
Poor sleep quality affects not only your ability to concentrate, but also several other health problems. Chronic lack of sleep can have the same effect on the body as alcohol intoxication.
By getting enough sleep - quality sleep - you can better support a variety of bodily functions, including memory, concentration, focus and decision-making skills.
Some suggestions for getting more and better quality sleep include making the room as dark as possible, using a heavy blanket, aromatherapy like lavender oil, limiting caffeine and closing. with electronics at night.
For more tips, see our article on getting enough sleep.
Exercise regularly
Do 150 minutes of exercise a week! You will feel the difference!
Human bodies must move. Exercise brings fresh, oxygenated blood to all the organs in the body, including the brain.
Scientists have found that regular physical movement releases chemicals in the brain that are vital for concentration, memory, mental acuity and agility.
Listen to music to stay focused
While some people may focus on 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 melodies to get the biggest impact: the lyrics of the songs are distracting and can make you lose focus.
Be in harmony with nature to concentrate
Take a walk on the wild side! Walking in nature reduces anxiety - improves memory performance!
Walking in nature is good for the body and the mind. One study found that walking in the forest, rather than in urban settings, helped reduce anxiety and led to better performance on memory tasks.
Start painting for concentration
Have you ever drawn without thinking during a stressful call or while working on a project? This may be your brain's attempt to relieve stress.
The researchers found that focusing on drawing allows the brain to regain focus and can help you if you get stuck in a problem. So give it a try!
Always write for concentration
A surefire way to improve your productivity involves writing down the most urgent deadlines.
Prioritizing your tasks helps you stay focused. Viewing your goals for the day can help you complete your most important tasks first.
Writing something takes you from a mental task to a physical task that keeps you in front of your mind.
Take short breaks to focus
It's easy to get to the plateau if you keep walking without interruption. Your body and brain need to be renewed from time to time.
Take quick physical and mental breaks when you need to. During this time, you can stretch, take a few quick jumps, or even lie down for a moment or two.
Try simple stretches, push-ups or push-ups for short breaks that will shake your body and mind!
The Pomodoro Method is a highly effective method in which you focus on your activity for 25 minutes using a stopwatch and then take breaks between breaks.
Ignoring concentration distractions
Make sure you don't lose focus by limiting distraction with the spider technique. If you hold a vibrating tuning fork near a spider web, it will try to detect noise.
If you repeat the exercise, the spider will learn that vibrations are not the insect's food and will ignore the intrusion.
Be like a spider: hang up the phone to create a relaxed work 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 do more, but it's actually an inefficient way to prioritize.
Sharing your focus means you never focus on work. Instead, slow down and dedicate yourself to doing one thing at a time. You will overcome them much more quickly and get more results in the long run.
Eat food to help you focus
Foods rich in antioxidants and omega-3s change the game! These foods will help you to focus and focus.
Your diet makes a big difference in your mental alertness, including your ability to focus and concentrate.
By filling your plate with these healthy, nutrient-rich foods, you will provide your brain with everything it needs to function optimally.
Foods rich in antioxidants
Antioxidants are forces of nature. Antioxidants found in various unprocessed plant foods neutralize "oxidative stress" in cells, which leads to disease, age-related decline and stress in the body.
Certain foods rich in antioxidants, such as nuts and seeds, are rich in vitamin E and can help combat the effects of age-related cognitive decline. Foods rich in antioxidants include:
- Berries;
- Dark chocolate;
- Nuts;
- Spices including allspice, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- 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:
- Flax seed or flax oil;
- Chia seeds;
- Nuts;
- Beans;
- Vegetable oils.
Try nootropic herbs and targeting supplements
“Nootropics” are herbs, vitamins or other compounds that promote healthy cognitive function, including creativity, memory, motivation and, of course, focus.
Ayurveda 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 contain antioxidants and other phytochemicals that are good for the brain. Check out our list of the best herbs to strengthen your science-based focus.
Ginkgo Biloba
Ginkgo biloba is an ancient Chinese medicine used to support brain and memory health. The supplement we use today comes from ginkgo leaves; scientific tests show that it can support a healthy memory.
Rhodiola rosea
An herb that grows in the mountainous regions of Europe and Asia, Rhodiola rosea can help with daily stress.
A 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 the main component of turmeric and offers many health benefits. Specifically, curcumin supports focus and working memory.
Bacopa
This plant from India has been used for a long time in Ayurvedic practice. Bacopa monniera is popular for its ability to maintain a healthy memory and mitigate the effects of occasional stress and anxiety.
One study found that bacopa promoted healthy cognitive performance in an elderly 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 has shown that it promotes normal mindfulness in children.
Ashwagandha
Ashwagandha root and berries are used in the Ayurvedic tradition. As an "adaptogen", it helps the body adapt to stress. It is much easier to focus when you are stress free!
L-theanine
L-theanine is an amino acid commonly found in green and black tea. Although this relatively rare amino acid is not produced or required by the body, it can help you focus.
One study found that when L-theanine and caffeine were combined, participants performed better in demanding cognitive activities.
Tryptophan
Tryptophan is an essential amino acid, which means that the body needs it, but does not produce it, so you must get it from the diet. A diet rich in tryptophan can have a positive effect on cognition and help improve your mood.
For memorization
Improving your focus and concentration is easy in your hands. You can take small but effective steps, such as getting enough sleep, eating a variety of foods to increase your mental alertness, and taking herbs that increase your nootropic concentration as needed.
Other ideas to help you focus better include doing daily chores, taking breaks, meditating, listening to music and going out into nature to maintain overall brain function.