Do you have trouble concentrating? Can't you concentrate? Although most people struggle with inattention from time to time, other people may have more serious conditions, such as attention deficit disorder or possible vitamin deficiency, and require directional guidance.
For most people who lack concentration, simple and clear techniques can show you how to improve your daily focus.
Just make a few changes, such as getting enough sleep, meditation, stress management and rest time, and you will feel energetic and refreshed, ready to spend the day.
We will show you how to deal with this problem and avoid common distractions that will allow you to concentrate and double your productivity.
First, let us figure out why you can’t concentrate and solve the problem.
Why can't I concentrate?
No wonder you find it difficult to focus on today’s world. Constant notifications from smartphones and social media, as well as the requirement to strike a balance between work and family life, all of which can lead to emotional confusion.
Some of these technical challenges are due to lack of focus. Our brain and muscles function in the same way. You must train them regularly to keep them healthy and strong.
Technology allows humans to focus on 8 seconds-less than goldfish.
For example, when you rely on applications and Internet searches instead of memory, do you know that you may lose the ability to concentrate, recall facts, and store information?
According to research, people's attention span has been declining for many years. Between 2000 and 2013, the attention span dropped from 12 seconds to 8 seconds. This makes us not as careful as goldfish! Now let us figure out what to do.
How to improve concentration?
Don't be afraid: you can improve concentration with simple changes. As we age, these exercises become more and more important in counteracting the natural cognitive decline of the brain.
Manage stress and reduce stress
Stress places great demands on the body and spirit, so it is difficult to concentrate on anything.
A study found that more than 25% of students reported that stress led to lower grades or failure to complete courses. And the pressure in the workplace can be great.
It is well known that stress makes it difficult to concentrate. It is important to 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 find a way to reduce stress first.
Change your life: set boundaries, say no, spend your own things on what you don’t have, be happy and grateful, be with positive people who believe in you, and even try some stress-relieving foods.
Please note
Establishing a daily meditation habit can help calm the mind and eliminate distractions. These benefits far exceed the 10 or 20 minutes of your actual meditation.
Pro tip: Start a 5-minute meditation every day, then add time when you’re ready!
Meditation refers to the positive mantra of sitting quietly in a quiet place without distraction, focusing on breathing or choosing.
Although it can help reduce stress, it can also increase gray matter in the brain and improve concentration.
When you first start to meditate, if you find your mind is wandering, don't worry, this is a skill that will get better in practice.
Focus on sleep
Poor sleep quality not only affects your ability to concentrate, but also affects many other health problems. Long-term lack of sleep has the same effect on the human body as alcoholism.
By getting enough sleep-quality sleep-you can better support a range of physical functions, including memory, concentration, concentration and decision-making skills.
Some suggestions for getting more and better sleep quality include: making the room as dark as possible, using weighted blankets, aromatherapy such as lavender essential oil, limiting caffeine and blocking. At night with electronic devices.
For more tips, see the article on how to get enough sleep.
Exercise regularly
150 minutes of exercise every week! You will feel different!
The human body must move. Exercise will bring fresh oxygenated blood to all organs of the body, including the brain.
Scientists have discovered that regular body movement releases chemicals into the brain. These chemicals are essential for concentration, memory, intelligence, and agility.
Listen to music to stay focused
Although some people can concentrate, most of us need a little background noise at work.
Listening to music can actually help you concentrate because it affects both sides of the brain.
Choose classic or relaxing melody to have the greatest impact: lyrics will distract you and may cause you to lose focus.
Harmony with nature
Go for a crazy walk! Walking in nature has been proven to reduce anxiety-improve memory!
Walking in nature is good for your body and mind. A study found that walking in the woods instead of walking in an urban environment can help reduce anxiety and improve performance on memory tasks.
began to concentrate on drawing
Have you ever drawn a picture inadvertently during a stressful phone call or while working on a project? This may be an attempt by your brain to relieve stress.
Researchers have found that focusing on drawing can regain your brain’s attention and help you if you encounter problems. So try it!
Always write attention
One sure way to increase productivity involves writing the most urgent deadline.
Prioritizing tasks helps you stay focused. Checking your goals for the day can help you complete the most important tasks first.
Writing something will lead from a mental task to a physical task, keeping it in your mind.
Take a short break
If you walk continuously, it is easy to reach the plateau. Your body and brain need to be refreshed from time to time.
Take a quick break when you need it. During this time, you can stretch, jump quickly, or lie down for two minutes.
Try simple stretching exercises, push-ups or pull-ups for a short rest, which will shake your body and mind!
The Pomodoro method is a very effective method in which you use a timer to focus on 25 minutes of activity at a time, and then take breaks between intervals.
Ignore distractions
By restricting the use of Spider technology to distract, make sure you don’t lose attention. If you place a vibrating tuning fork next to a spider web, it will detect noise.
If you continue to repeat the exercise, the spider will learn that vibration is not the insect’s lunch and will ignore the invasion.
Like a spider: Turn off your phone to create a relaxing work environment, and focus on the task at hand, ignoring distractions.
Avoid multitasking
You want to increase your work efficiency, and multitasking sounds like an ideal way to do more work, but it is actually an inefficient prioritization method.
Sharing important points means you will never focus on work. Instead, slow down and focus on doing one thing at a time. In the long run, you will pass them faster and achieve greater success.
Eat foods that help you concentrate
Foods rich in antioxidants and omega-3 are changing the rules of the game! These foods will help you concentrate.
Your eating habits have a great influence on your mental agility, including your concentration and ability to concentrate.
By filling your plate with these healthy, nutritious foods, you will provide your brain with everything it needs for optimal function.
Foods rich in antioxidants
Antioxidants are the power of nature. Antioxidants found in many unprocessed plant-based foods can counteract the "oxidative stress" in cells, leading to diseases, age-related weakness and internal stress.
Some foods rich in antioxidants, such as nuts and seeds, are rich in vitamin E, which may help combat the effects of age-related cognitive decline. Foods high in antioxidants include:
- berries;
- dark chocolate;
- Walnut;
- Spices include allspice, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- Artichoke;
- Kale;
- Chile;
- Plums, dried apricots.
Omega-3 fatty acids
Supplementing Omega-3 fatty acids can improve the cognitive function of young people. Find them in the following healthy foods:- Linseed or linseed oil;
- Chia seeds;
- Walnut;
- Beans;
- Vegetable oil.
Try nootropic herbs and key 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 customs use many herbs and supplements to enhance brain health and concentration, and current research supports the use of some of them.
Many herbs are rich in antioxidants and other phytochemicals that are good for the brain. Check out our list of the best science-based focused strengthening herbs.
Ginkgo biloba
Ginkgo is an ancient Chinese medicine used to support brain and memory health. The supplement we use today comes from ginkgo biloba. Scientific tests show that it can support healthy memory.
Rhodiola
Rhodiola can grow in the mountains of Europe and Asia, which can relieve daily stress.
A study also showed that it supports normal cognitive functions, such as problem solving, memory and information processing. This is also a tonic.
Curcumin
Curcumin is the main ingredient of turmeric spice and has many health benefits. In particular, curcumin supports focus and working memory.
Barcopa
This plant from India has long been used in Ayurvedic therapy. Bacopa monniera is popular for maintaining healthy memory and reducing the effects of occasional stress and anxiety.
A study found that Balbopa can promote healthy cognitive performance in the elderly population, including normal memory and lower levels of anxiety.
Ginseng
Different types of ginseng have different uses and benefits for the body. Ginseng, or Asian ginseng, comes from South Korea and is used to enhance thinking, energy and concentration.
A study showed that it can promote normal mindfulness in children.
Ashwagandha
The roots and berries of Ashwagandha are used in the Ayurvedic tradition. As an "adaptogen", it can help the body adapt to stress. When you are not stressed, it is much easier to concentrate!
L-Theanine
L-theanine is an amino acid commonly found in green tea and black tea. Although this relatively rare amino acid is not produced or needed by the body, it can help you concentrate.
A study found that when L-theanine and caffeine were used in combination, participants’ cognitive needs activities showed better results.
Tryptophan
Tryptophan is an essential amino acid for the human body, which means that the body needs it but does not produce it, so you must get it from your diet. A diet rich in tryptophan can have a positive effect on cognition and help improve mood.
for memory
It is easy to improve focus and concentration. You can take some small but effective steps, such as getting enough sleep, eating a variety of foods to enhance mental alertness, and taking nootropic concentration-enhancing herbs as needed.
Other ideas that can help you focus better include doing daily homework, resting, meditation, listening to music, and going deep into nature to support overall brain function.