Having 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 or possibly vitamin deficiencies that require directional guidance.
For most people who lack concentration, simple and straightforward techniques can show you how to improve focus in your daily tasks.
With just a few changes like getting enough sleep, meditation, stress management and breaks, you can feel more energetic, sharper and ready to take your day.
We show you how to deal with the problem and avoid common distractions to stay focused and exponentially increase your productivity.
Let's find out first why you can not concentrate and then solve the problem.
Why can I not concentrate?
No wonder you have a hard time focusing on today's world. Constant messages from your smartphone and social media as well as demands for a balance between work and family life all lead to chaos in your emotions.
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 apps and internet searches instead of your memory, did you know that you might 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, the attention span 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 get older, these exercises become more important to counteract the brain's natural cognitive decline.
Manage stress and reduce stress
Stress places enormous demands on the body and mind, making it difficult to focus on anything.
A study found that over 25 percent of students reported 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 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, use 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 relieving foods.
Meditate for Attention
Adopting a daily meditation habit can help calm the mind and remove distractions, and these benefits go far beyond the 10 or 20 minutes you actually meditate.
Pro tip: Start meditating for 5 minutes a day, then extend the time when you are ready!
Meditation is about sitting still in a quiet place without distractions and focusing on your breathing or a positive mantra of your choice.
While it can help reduce stress, it has also been shown to increase the gray matter in the brain and improve concentration.
Don't worry, if you find your mind wandering 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 poisoning.
By getting enough sleep - quality sleep - you can better support a range of bodily functions, including memory, concentration, focus and decision-making skills.
Some suggestions for getting more and better sleep include making the room as dark as possible using a weighted blanket, aromatherapy such as lavender oil, caffeine restriction and closure. 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 difference!
Human bodies must move. Exercise brings fresh oxygenated blood to all organs in the body, including the brain.
Researchers have discovered that regular physical activity releases chemicals in 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 while working.
Listening to music can actually help you focus because it affects both sides of the brain.
Choose classic or relaxing tunes for maximum effect: Lyrics are distracting and can make you lose focus.
Be in harmony with nature for concentration
Take a ride on the wild side! Walking in nature has been shown to reduce anxiety - improve memory performance!
Walking in nature is good for your body and mind. One study showed that walking in the woods rather than in urban environments helped reduce anxiety and led to improved performance on memory tasks.
Start drawing for concentration
Have you ever drawn thoughtlessly during a stressful phone call or while working on a project? This may be your brain's attempt to relieve stress.
Researchers have found that focusing on drawing allows the brain to regain focus and can help you if you are stuck in a problem. So give it a try!
Always write down for concentration
One surefire way to improve your productivity is to write the most urgent deadlines.
Prioritizing your tasks helps you stay focused. Seeing 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 task that keeps it in front of your mind.
Take short breaks to focus
It's easy to get to the plateau if you keep going without interruption. 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, make quick jumps or even lie down for a moment or two.
Try simple stretches, push-ups or pull-ups for short breaks that 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 one hour and then take breaks between intervals.
Ignore concentration disorders
Make sure you do not lose focus by limiting distraction with the spider technique. If you hold a vibrating tuning fork next to a cobweb, it will examine for noise.
If you keep repeating the exercise, the spider learns that 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 the task while ignoring distractions.
Avoid multitasking
You want to be more productive, and multitasking sounds like the perfect way to get more done, but it's actually an ineffective way to prioritize.
Sharing your focus means you never focus 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 food that helps you focus
Foods rich in antioxidants and omega-3 are changing! These foods help you focus and focus.
Your diet makes a huge difference to your mental agility, including your ability to focus and focus.
By filling your plate with these healthy, nutritious foods, you will give your brain everything it needs to function optimally.
Antioxidant-rich foods
Antioxidants are the forces of nature. The antioxidants found in a variety of unprocessed plant foods counteract "oxidative stress" in cells, leading to disease, age-related decline, and stress in the body.
Some antioxidant-rich foods, such as nuts and seeds, are high in vitamin E and may help combat the effects of age-related cognitive decline. Foods high in antioxidants include:
- berries;
- Dark chocolate;
- Walnuts;
- 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:
- Flaxseed or flaxseed oil;
- Chia seeds;
- Walnuts;
- 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 focus.
Ayurvedic 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 are loaded with antioxidants and other phytochemicals that are good for your brain. Check out our list of the best scientifically 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 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 the spice turmeric and offers many health benefits. Specifically, 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 mitigate the effects of occasional stress and anxiety.
A study found that bacopa promotes 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 increase thinking, energy and concentration.
A study has shown that it promotes normal mindfulness in children.
Ashwagandha
Ashwagandha root and berries are used in Ayurvedic tradition. As an "adaptogen", it helps the body adapt to stress. It is 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.
A study showed that when L-theanine and caffeine were combined, participants showed improved results 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 have a positive effect on cognition and help lift your mood.
For memorization
It's easy in your hands 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 awareness, and taking nootropic concentration-boosting herbs as needed.
Other ideas to help you focus better include doing daily tasks, taking breaks, meditating, listening to music, and going outdoors to support general brain function.