Are you having difficulty concentrating? Can not concentrate? While most people struggle with the inability to concentrate over time, others may have a more serious condition, such as a lack of concentration or possibly a vitamin deficiency. guided direction.
For most people who lack focus, simple and easy-to-understand techniques can show you how to improve your focus in everyday tasks.
With just a few changes like getting enough sleep, meditation, stress management and rest, you can feel more energetic, sharper and ready to start the day.
We show you how to solve problems and avoid common distractions to stay focused and increase your productivity exponentially.
First find out why you can't focus and then solve the problem.
Why can't I focus?
It's no wonder you find it difficult to concentrate in today's world. Constant notifications from your smartphone and social network, as well as demanding balance between work and home life, all lead to emotional chaos.
Lack of focus has caused some of these technological challenges. Our brain functions like our muscles; You must train them regularly to stay healthy.
Technology that keeps people focused for 8 seconds - less than a goldfish.
For example, when you rely on applications and search the Internet rather than your memory, did you know that you can lose your ability to concentrate, recall events, and store information?
According to research, the amount of human attention decreases over the years. Between 2000 and 2013, the attention span decreased from 12 seconds to 8 seconds. This makes us pay less attention than a goldfish! Now let's figure out what to do with it.
How can I improve my concentration?
Don't be afraid: you can improve your focus with simple changes. As you get older, these exercises become more important in counteracting the natural cognitive decline of your brain.
Stress management and stress reduction
Stress places enormous demands on the body and mind, making it difficult to focus on anything.
One study found that more than 25 percent of students reported stress contributing to lower scores or the inability to complete a course. And workplace stress can be very stressful.
It's no secret that stress makes it extremely difficult to concentrate. It is important to find ways to relax and reduce stress.
You can manage stress in many ways, including trusting your psychologist, getting enough sleep and exercising regularly.
However, the best way to deal with stress first is to find ways to alleviate it.
Make changes in your life: set boundaries, say no, dedicate what you have to what you don't have, happy and grateful, around you positive people, peopletrust you, or even try some stress-relieving foods.
Meditate for concentration
Practicing a daily meditation routine can help calm your mind and remove distractions, and these benefits go far beyond 10 or 20 minutes of truly meditating.
Pro Tip: Start meditating for 5 minutes a day, then increase the time when you're ready!
Meditation is to sit still in a quiet place without distraction and focus on the breath or 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 concentration.
Don't worry if you find your mind wandering when you first meditate, this is a skill that will be better with practice.
Sleep to concentrate
Poor quality sleep not only affects your ability to focus but also affects a number of other health problems. Chronic lack of sleep can have the same effect on the body as being drunk.
By getting enough sleep - quality sleep - you can better support a wide range of bodily functions, including memory, concentration, concentration and decision-making skills.
Some suggestions for getting better quality sleep include making the room as dark as possible, covering with a heavy weight, aromatic oils like lavender oil, limiting caffeine and closing the door. with electronics at night.
For more tips, see our article on how to get enough sleep.
Exercise regularly
Exercise 150 minutes per week! You will feel the difference!
The human body has to move. Exercise brings fresh oxygen-rich blood to all organs of the body, including the brain.
Scientists have found that regular physical activity releases chemicals into the brain that are important for concentration, memory, intelligence, and dexterity.
Listen to music for concentration
While some people may focus entirely in silence, most of us need a bit of background noise when working.
Listening to music can really help you focus as it affects both sides of the brain.
Choose classic or relaxing melodies for the greatest impact: Songs with lyrics are distracting and can be distracting.
Be in harmony with nature to focus
Go for a walk in the wilderness! Walking in the wild has been shown to reduce anxiety - improving memory performance!
Walking in nature is good for your body and mind. One study found that walking in the woods, not in an urban setting, helped reduce anxiety and lead to improved performance of memory tasks.
Start drawing to focus
Have you ever drawn mindlessly while on a stressful phone call or while working on a project? This could be your brain's effort to reduce stress.
Researchers have found that focusing on drawing allows your brain to regain focus and can help you if you get stuck with a problem. Give it a try!
Always write down for focus
One sure way to improve your productivity is to write the most urgent deadlines.
Prioritizing your tasks keeps you focused. Seeing the goals for the day can help you complete your most important tasks right from the start.
Writing something that goes from a mental task to a physical one keeps it in mind.
Take a break to focus
It's easy to get to the plateau if you keep walking without interruption. Your body and brain need to be refreshed over time.
Take a quick mental and physical break when you need it. During this time, you can stretch, jump quickly or even lie down for a moment.
Try simple stretches, push ups, or push ups for short periods of time that will shake your body and mind!
The Pomodoro Method is a highly effective method where you focus on your activity for 25 minutes at a time using a timer and then rest between intervals.
Ignore the distraction of concentration
Make sure you don't get distracted by limiting distractions with the spider technique. If you hold a vibrating buzzer beside the spider web, it detects the noise.
If you keep repeating the exercise, the spider knows that vibration is not an insect's lunch and will ignore intrusion.
Be like a spider: turn off your phone to create a comfortable work environment and focus on the task at hand, while ignoring distractions.
Avoid multitasking
You want to be more productive and multitasking may seem like the perfect way to get more done, but it's actually an inefficient prioritization.
Sharing your focus means you never focus on your work. Instead, slow down and devote yourself to doing one thing at a time. You will get through them much faster and achieve more achievements in the long run.
Eat foods that keep you focused
Foods rich in antioxidants and omega-3s can change the game! These foods will help you stay focused and focused.
Your diet makes a huge difference to your mental agility, including your ability to focus and focus.
By filling this plate of healthy, nutritious foods, you'll give your brain everything it needs for optimal functioning.
Antioxidant-rich foods
Antioxidants are the force of nature. Antioxidants found in some unprocessed plant foods fight "oxidative stress" in the cells, leading to disease, age-related decline and stress in the body.
Certain antioxidant-rich foods, such as nuts and seeds, are rich in vitamin E and can help counteract the effects of age-related cognitive decline. Antioxidant-rich foods include:
- Berries;
- Dark chocolate;
- Walnuts;
- Spices include allspice, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- Artichoke;
- Kale;
- Chile;
- Dried plums, dried apricots.
Omega-3 Fatty Acids
Supplementing with omega-3 fatty acids can improve cognitive function in young people. Find them in the following healthy foods:
- Flaxseed or flaxseed oil;
- Chia seeds;
- Walnuts;
- Beans;
- Vegetable oil.
Try Nootropic Herbs and Concentrated Supplements
“Nootropics” are herbs, vitamins or other compounds that help promote healthy cognitive function, including creativity, memory, motivation and, of course, concentration.
Ayurvedic or other traditional practices use a variety of herbs and supplements for brain health and concentration, and current research supports the use of some of these herbs.
Many herbs are packed with antioxidants and other phytochemicals that are good for your brain. Check out our list of the best science-based concentration enhancement herbs.
Ginkgo Biloba
Ginkgo biloba is a traditional Chinese medicine used to support brain health and memory. The supplement we take today comes from Ginkgo leaves; Scientific tests show that it can support healthy memory.
Rhodiola rosea
As a herb that grows in the mountainous regions of Europe and Asia, Rhodiola rosea can help relieve everyday stress.
One 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 ingredient in turmeric and has many health benefits. Specifically, curcumin supports focus and working memory.
Bacopa
This Indian tree has long been used in Ayurvedic practice. Bacopa monniera is popular for its ability to maintain healthy memory and minimize the effects of occasional stress and anxiety.
One study found that bacopa promotes healthy cognitive performance in the elderly 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, is native to Korea and is used to enhance thinking, energy, and concentration.
One study has shown that it promotes normal mindfulness in children.
Ashwagandha
Ashwagandha roots and pods are used in the Ayurvedic tradition. As an "adaptogen", it helps the body to adapt to stress. It is much easier to concentrate when you are not stressed!
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 keep you focused.
One study found that when L-theanine and caffeine were combined, participants showed improved results in cognitive-demanding activities.
Tryptophan
Tryptophan is an essential amino acid, meaning that the body needs it but does not produce it, so you must get it from your diet. A tryptophan-rich diet can have a positive effect on your cognition and boost your mood.
To remember
You can easily improve your ability to focus and focus. You can take small but effective steps like getting enough sleep, eating a variety of foods to boost your mental alertness, and taking nootropic focus-enhancing herbs if needed.
Other ideas to help you focus better include doing daily exercises, taking a break, meditating, listening to music, and going outside to nature to maintain overall brain function.