Do you have problems concentrating? Can't concentrate? While most people struggle with an inability to concentrate occasionally, other people may have a more serious condition, such as attention deficit disorder or perhaps vitamin deficiency, that requires directed guidance.
For most people who do not have concentration, simple and straightforward techniques can show you how to improve concentration in your daily tasks.
With just a few changes like getting enough sleep, meditation, stress management and rest, you can feel more energetic, sharper and ready to take your day.
We show you how to deal with the problem and avoid the usual distractions to stay focused and exponentially increase your productivity.
First, let's understand why you can not concentrate and then solve the problem.
Why can't I concentrate?
No wonder you find it hard to focus on the world today. Constant notifications from your smartphone and social media, as well as demands for a balance between work and family life, all lead to chaos in your feelings.
Lack of focus is to blame for some of these technological challenges. Our brain works in the same way as our muscles; You need to train them regularly to keep them healthy and strong.
Technology made people focus for 8 seconds - less than a goldfish.
For example, when you rely on applications and Internet searches rather than your memory, did you know that you may lose your ability to concentrate, remember facts, and store information?
According to research, the amount of human attention decreases over the years. Between 2000 and 2013, attention dropped from 12 seconds to eight seconds. This makes us less attentive than a goldfish! Now let’s figure out what to do with it.
How can I improve my concentration?
Fear not: you can improve your ability to focus with simple changes. As you age, these exercises become more important in counteracting the natural decline of brain cognition.
Manage stress and reduce stress
Stress places tremendous demands on body and mind, making it difficult to concentrate on anything at all.
One study found that over 25 percent of students reported that stress contributed to lower grades or inability to complete a course. And stress in the workplace can also be intense.
It's no secret that stress makes it extremely difficult to concentrate. It is important that you find ways to relax and relieve stress.
Stress can be managed in a variety of ways, including trusting your psychoanalyst, getting enough sleep, and regular exercise.
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 do not have, be happy and grateful, surround yourself with positive people who believe in you, or even try some stress-relieving foods.
Meditate to concentrate
Adopting a daily meditation habit can help calm the mind and eliminate distractions, and these benefits go beyond the 10 or 20 minutes you actually meditate.
Pro tip: Start meditating 5 minutes a day, then extend the time when you are ready!
Meditation is about sitting still in a quiet place without distractions and concentrating on your breathing or a positive mantra of your choice.
While it may help reduce stress, it has also been found to increase gray matter in the brain and improve concentration.
Do not worry if you see your mind woven when you start meditating, this is a skill that improves with practice.
Sleep for concentration
Poor quality sleep affects not only your ability to concentrate, but also a number of other health problems. Chronic lack of sleep 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, concentration and decision-making skills.
Some suggestions for getting more sleep and better quality 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, see our article on how to get enough sleep.
Exercise regularly
Aim for 150 minutes of exercise a week! You will feel the change!
Human bodies need to move. Exercise brings fresh oxygenated blood to all organs of the body, including the brain.
Scientists have discovered that regular physical movement releases 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 at work.
Listening to music can actually help you focus because it affects both sides of the brain.
Choose classic or relaxing melodies for the most impact: Song songs are appealing and can make you lose focus.
Be in harmony with nature for concentration
Take a walk on the wild side! Outdoor walking has been proven to reduce anxiety - improves memory performance!
Walking in nature is good for your body and mind. One study found that walking in the woods rather than in urban settings helped reduce anxiety and resulted in improved memory task performance.
Start drawing for concentration
Have you ever drawn mindlessly during a stressful phone call or while working on a project? This may be your brain trying to relieve stress.
Researchers have found that focusing on drawing allows the brain to regain focus and can help you if you get stuck in a problem. Try it!
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. Looking at your goals for the day can help you accomplish your most important tasks in the first place.
Writing something leads from a mental task to a physical one that keeps it in front of your mind.
Take short breaks to concentrate
Easy to reach the plateau if you keep walking non-stop. Your body and brain need refreshment from time to time.
Take quick mental and physical breaks when you need them. During this time, you can stretch, do some quick jumps, or even stretch for a moment or two.
Try simple stretches, push-ups or pull-ups for short breaks that will rock 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 and then take breaks between intervals.
Ignore concentration distractions
Make sure you do not lose focus by limiting distraction with the Spider technique. If you hold a vibrating tuning fork near a kobe, it will investigate for noise.
If you keep repeating the exercise, the spider learns that vibrations are not insect lunches and will ignore the intrusion.
Be like a spider: turn off your phone to create a quiet work environment and focus on the task at hand, ignoring distractions.
Avoid doing too many tasks
You want to be more productive, and it sounds like a lot of good to do more, but it's actually an ineffective way of doing it.
Sharing your focus means never focusing on your work. Instead, slow down and dedicate yourself to doing one thing at a time. You will get through them much faster and achieve more in the long run.
Eat foods to help you concentrate
Foods rich in antioxidants and omega-3 are changing the game! These foods will help you focus and concentrate.
Your diet makes a big difference in your mental ability, including your ability to concentrate and concentrate.
By filling your plate with these healthy, nutrient-dense foods, you will provide your brain with everything it needs to function optimally.
Foods Rich Antioxidant
Antioxidants are forces of nature. Antioxidants found in a number of raw plant foods counteract "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 rich in vitamin E and can help combat the effects of age-related cognition. Foods rich in antioxidants include:
- Manaferrat;
- Dark chocolate;
- Arra;
- Spices including pepper, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- Artichoke;
- kale;
- Chile;
- Dried plums, dried apricots.
Omega-3 fatty acids
Omega-3 fatty acid supplementation can improve cognitive function in young adults. Find them in the following healthy foods:
- Flax seeds or linseed oil;
- Chia seeds;
- Arra;
- Beans;
- Vegetable oils.
Try Nootropic Herbs and Focusing Supplements
"Nootropics" are herbs, vitamins, or other ingredients that promote a well-known cognitive function, including creativity, memory, motivation, and of course focus.
Ayurvedic or other traditional practices use many herbs and supplements for brain health and concentration, 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-enhancing herbs.
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 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 has also shown that it supports normal cognitive functions such as problem solving, memory and information processing. Alsoshte also a tonic.
Kurkumin
Curcumin is the main ingredient of turmeric and offers many health benefits. Specifically, curcumin supports work focus and memory.
Bacopa
This plant from India has long been used in Ayurvedic practice. Bacopa monniera is known for its ability to maintain healthy memory and mitigate 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 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 boost thinking, energy and concentration.
A study has shown that it promotes normal awareness in children.
Ashwagandha
Ashwagandha root and berries are used in the Ayurvedic tradition. As an "adaptogen", it helps the body adapt to stress. Much easier to concentrate 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 showed improved outcomes in activities that required recognition.
Triptofani
Tryptophan is an essential amino acid, which means that the body needs it but does not produce it, so you should get it from your diet. A diet rich in tryptophan can have a positive effect on cognition and help boost mood.
About memorization
Improving your concentration and concentration is easy on 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 nootropic drugs that increase concentration if needed.
Other ideas to help you focus better include doing daily chores, resting, meditating, listening to music, and going out to maintain overall brain function.