Having trouble concentrating? Can't concentrate? While most people struggle with the inability to concentrate from time to time, other people may have a more serious condition, such as attention deficit or vitamin deficiency, which requires referral.
For most people who lack concentration, simple and straightforward techniques can show you how to increase your focus on your daily tasks.
With a few changes, such as getting enough sleep, meditating, managing stress, and taking breaks, you can feel more energetic, sharper, and more prepared.
We show you how to deal with the problem and how to avoid distractions in order to focus and increase your productivity.
First let's understand why you can't concentrate and then we can't solve the problem.
Why can't I concentrate?
Not surprisingly, in today's world you find it difficult to focus. Constant notifications from your smartphone and social media, as well as the demands of a balance between work and family life, all lead to chaos in your feelings.
Lack of concentration is to blame for some of these technology problems. Our brain works in the same way as our muscles; You need to exercise regularly to keep them healthy and strong.
Technology has forced people to focus for 8 seconds - less than a goldfish.
For example, did you know that you could lose your ability to concentrate, remember facts, and store information when you relied on apps and Internet searches rather than your memory?
According to research, a person's attention span decreases over the years. Between 2000 and 2013, the focus fell from 12 seconds to eight seconds. This makes us less attentive than a salmon! Now let's understand 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 grow older, these exercises become more important against the natural cognitive decline of the brain.
Manage stress and reduce stress
Stress places great demands on the body and mind, which in general makes it difficult to focus on one thing.
One study found that more than 25 percent of students experience stress in the lower grades or inability to complete a course. And workplace stress can be strong.
It's no secret that stress makes it extremely difficult to concentrate. It is important to find ways to relax and reduce stress.
Stress can be managed in a variety 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 boundaries, say no, spend on what you don't have, be happy and grateful, surround yourself with confident and even positive people. try some foods that relieve stress.
Think for attention
Adopting a daily meditation habit can help calm the mind and eliminate distractions, and these benefits are actually better than the 10 or 20 minutes you think.
Pro tip: Start thinking for 5 minutes a day, then extend the time you are ready!
Meditation is about sitting quietly in a quiet place without being distracted and focusing on your breath or a 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.
If you're wandering around when you first start thinking, don't worry, it's a skill that improves with practice.
Sleep for concentration
Poor 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.
By getting enough sleep, you can better support a range of bodily functions, including quality sleep - memory, concentration, focus, and decision-making skills.
Some suggestions for getting more and better sleep include keeping the room as dark as possible, using a heavy blanket, aromatherapy like lavender oil, and limiting and shutting down caffeine. with evening electronics.
See our article for more sleep for more tips.
Practice regularly
Aim to exercise 150 minutes 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 found that regular physical activity releases chemicals into the brain that are important for concentration, memory, mental acuity and agility.
Listen to music to be careful
Although some people may concentrate in complete silence, most of us need a bit of background noise while working.
Listening to music can actually help you focus, because it affects both sides of the brain.
Choose classic or soothing melodies for the greatest effect: Singing songs can be distracting and distracting.
Adapt to nature for concentration
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 memory task performance.
Start coloring for concentration
Have you ever taken a stupid shot during a stressful phone call or while working on a project? This may be an attempt by your brain to reduce stress.
Researchers have found that focusing on drawing allows the brain to re-focus and can help you when you face a problem. So give it a try!
Always write for concentration
The best way to increase your productivity is to write the most urgent deadlines.
Preferring 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 takes you from a mental task to a physical activity that keeps it in your mind.
Take short breaks to focus
It's easy to go to the plateau if you keep walking. Your body and brain need to be refreshed from time to time.
Take quick mental and physical breaks when you need to. It can stretch during this time, make rapid jumps, or even stretch for a minute or two.
Try simple stretching, pushing or pulling for short breaks that will shake your body and mind!
The Pomodoro Method is a very effective method where you use a timer to direct your activity for 25 minutes at a time and take breaks.
Ignore the distracting effects of concentration
Make sure you lose focus by limiting distractions with spider techniques. If you hold a vibrating adjusting hook next to a spider's web, it will conduct an investigation for noise.
If you continue to repeat the exercise, the spider learns that the vibrations are not food for insects and come from ignoring the intervention.
Be like a spider: turn off your phone to create a comfortable work environment and focus on the work at hand, ignoring distractions.
Avoid too many tasks
You want to be more productive, and a lot of work sounds like the perfect sound to do more work, but it's an ineffective way to prioritize.
Sharing your attention means never focusing on your work. Instead, slow down and dedicate yourself to doing something every time. You will pass them faster and you will get more in the long run.
Eat foods that help you focus
Foods rich in antioxidants and omega-3s change the game! These foods will help you stay focused and focused.
Your diet makes a big difference in your mental agility, including your ability to focus and focus.
By filling your plate with these healthy, nutritious solid foods, you will provide everything your brain needs to function optimally.
Antioxidant-rich foods
Antioxidants are the forces of nature. Antioxidants in a number of unprocessed plant foods have an anti-oxidant effect on cells, leading 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 combat the effects of age-related cognitive decline. Foods high in antioxidants include:
- berries;
- Dark chocolate;
- walnut;
- Spices, including cloves, thyme, mint and thyme;
- celery;
- Bamya;
- Enginar;
- Kale;
- Chile;
- Apricots, 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 flaxseed oil;
- Chia seeds;
- walnut;
- Beans;
- Vegetable oils.
Try Nootropic Herbs and Focus Supplements
Nootropics are herbs, vitamins, or other compounds that promote healthy cognitive function, including creativity, memory, motivation, and of course attention.
Ayurveda or other traditional practices use many herbs and supplements for brain health and focus, and current research supports the use of some.
Many herbs are full of antioxidants and other phytochemicals that are good for your brain. See a 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
Rhodiola rosea, a plant that grows in the mountainous regions of Europe and Asia, can help with daily stress.
A study also showed that it supports normal cognitive functions such as problem solving, memory and data processing. It is also a tonic.
Curcumin
Turmeric is a key ingredient in spices and has 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 known for its ability to maintain a healthy memory and reduce the effects of accidental stress and anxiety.
One study found that bacopan promoted healthy cognitive activity in an elderly population, including normal memory and low 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 increase meditation, energy and concentration.
One study showed that it promotes normal thinking in children.
Ashwagandha
In the Ayurvedic tradition, Ashwagandha root and berries are used. As an "adaptogen", it helps the body adapt to stress. It's easier to concentrate when you're free from stress!
L-theanine
L-theanine is an amino acid found in green and black tea. Although this relatively rare amino acid is not produced or required by the body, it can help you stay focused.
One study found that when L-theanine and caffeine were combined, participants performed better in cognitively demanding activities.
Tryptophan
Tryptophan is an essential amino acid, meaning 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 lift your mood.
For memory
It's easy to improve your focus and concentration. You can take small but effective steps, such as getting enough sleep, eating a variety of foods to increase your mental alertness, and taking concentration-boosting herbs when needed.
Other ideas that will help you stay in the center of attention include taking daily tasks, taking breaks, meditating, listening to music, and going out into nature to support overall brain activity.