Having trouble concentrating? Can't you focus? 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 disorder or possibly a vitamin deficiency, that requires directional guidance.
For most people who lack concentration, simple and direct techniques can show you how to improve concentration in your daily tasks.
With just a few changes like getting enough sleep, meditating, managing stress, and taking breaks, you can feel more energetic, more alert, and ready to tackle your day.
We'll show you how to tackle the problem and avoid common distractions to stay focused and exponentially increase your productivity.
First, let's find out why you can't focus and then fix the problem.
Why can't I focus?
It's no wonder you find it difficult to focus on today's world. Constant notifications from your smartphone and social media, as well as demands for a work-life balance, lead to chaos in your feelings.
Lack of focus is to blame for some of these problems in technology. Our brain works in the same way as our muscles; You need to train them regularly to keep them healthy and strong.
Technology made humans focus for 8 seconds, less than a goldfish.
For example, when you rely on applications and Internet searches instead of your memory, did you know that you could lose the ability to concentrate, remember facts, and store information?
According to research, a person's attention span has been declining over the years. Between 2000 and 2013, attention span dropped from 12 seconds to eight seconds. This makes us less attentive than a goldfish! Now let's find out what to do with it.
How can I improve my concentration?
Fear not: you can improve your attention span with simple changes. As you age, these exercises become more important in counteracting the brain's natural cognitive decline.
Manage stress and reduce stress
Stress places great demands on the body and mind, making it difficult to concentrate on anything.
One study found that more than 25 percent of students reported that stress contributed to lower grades or the inability to complete a course. And stress in the workplace can be intense too.
It's no secret that stress makes it extremely difficult to focus. It is important that you find ways to relax and relieve stress.
Stress can be managed in a number of ways, such as relying on 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 limits, say no, spend what you have on what you don't have, feel happy and grateful, surround yourself with positive people who believe in you, or even try some stress reliever foods.
Meditate to pay attention
Adopting a daily meditation habit can help calm your mind and eliminate distractions, and these benefits go well beyond the 10 to 20 minutes you actually meditate.
Pro Tip: Start meditating for 5 minutes a day, then increase the time when you're ready.
Meditation consists of 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 found to increase gray matter in the brain and improve concentration.
Don't worry if you find your mind wandering when you start meditating, this is a skill that improves with practice.
Sleep to concentrate
Poor sleep quality affects not only your ability to concentrate, but other health problems as well. Chronic lack of sleep can have the same effect on the body as alcohol intoxication.
If you get enough sleep - that is, quality sleep - you can better support a variety of bodily functions, such as memory, concentration, focus, and decision-making skills.
Some suggestions for better and longer sleep include making the room as dark as possible, using a weighted blanket, aromatherapy such as lavender oil, limiting caffeine, and closing. with electronics at night.
For more tips, check out our article on getting enough sleep.
Exercise regularly
Aim for 150 minutes of exercise per 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 movement releases chemicals in the brain that are vital for concentration, memory, mental alertness and agility.
Listen to music to stay focused
While some people can concentrate in complete silence, most of us need a bit of background noise while we work.
Listening to music can really help you focus, because it affects both sides of the brain.
Choose classic or relaxing ringtones for the greatest impact - song lyrics are distracting and can cause you to lose focus.
Be in harmony with nature to focus
Take a walk on the wild side! Walking in nature has been shown to reduce anxiety, improve memory performance!
Walking in nature is good for the body and mind. One study found that walking in the woods rather than in urban settings helped reduce anxiety and resulted in better performance on memory tasks.
Start painting to focus
Have you ever drawn mindlessly during a stressful phone call or while working on a project? This could be your brain's attempt to relieve stress.
Researchers have found that concentrating on drawing allows the brain to regain focus and can help you if you get stuck in a problem. So give it a try!
Always write down the concentration
A sure way to improve your productivity is to write down your most urgent deadlines.
Prioritizing your tasks helps you stay focused. Looking at your goals for the day can help you complete your most important tasks first.
Writing something takes you from a mental task to a physical one that keeps it in front of your mind.
Take short breaks to focus
It's easy to get to the plateau if you keep walking without interruption. Your body and brain need to refresh 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 lie down for a moment or two.
Try stretches, push-ups, or simple pull-ups for short breaks that will shake up 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 don't lose focus by limiting the distraction with the spider technique. Holding a vibrating tuning fork next to a cobweb will look for noise.
If you keep repeating the exercise, the spider learns that vibrations are not the insects' 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 at hand, while ignoring distractions.
Avoid multitasking
You want to be more productive and multitasking seems like the perfect way to get more done, but it's actually an ineffective way to prioritize.
Sharing your focus means that you will never focus on your work. Instead, slow down and dedicate yourself to doing one thing at a time. You'll get through them much faster and accomplish more in the long run.
Eat foods that help you focus
Foods rich in antioxidants and omega-3s are revolutionary! These foods will help you focus and focus.
Your diet makes a huge difference to your mental alertness, including your ability to focus and focus.
By filling your plate with these healthy, nutrient-dense foods, you are providing your brain with everything it needs to function optimally.
Foods rich in antioxidants
Antioxidants are forces of nature. Antioxidants found in various unprocessed plant foods counteract "oxidative stress" in cells, leading to disease, age-related decline, and stress on the body.
Some antioxidant-rich foods, such as nuts and seeds, are rich in vitamin E and can help combat the effects of age-related cognitive decline. Foods rich 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 linseed 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 packed with antioxidants and other phytochemicals that are good for the brain. Check out our science-based list of the best herbs to strengthen focus.
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 help maintain a healthy memory.
Rhodiola rosea
An herb that grows in the mountainous regions of Europe and Asia, Rhodiola rosea can help with daily stress.
One 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 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.
One study found that bacopa promoted 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 mindfulness in children.
Ashwagandha
Ashwagandha root and berries are used in Ayurvedic tradition. As an "adaptogen", it helps the body adapt to stress. It's so much easier to focus when you're stress free!
L-theanine
L-Theanine is an amino acid commonly found in green and black tea. Although the body does not make or require this relatively rare amino acid, it can help you focus.
One study found that when L-theanine and caffeine were combined, participants showed better performance in demanding cognitive activities.
Tryptophan
Tryptophan is an essential amino acid, 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 your mood.
For memorization
Improving your focus and concentration is easy on your hands. You can take small but effective steps like getting enough sleep, eating a variety of foods to increase your mental alertness, and taking concentration-enhancing nootropic herbs if needed.
Other ideas to help you focus better include doing daily assignments, taking breaks, meditating, listening to music, and going out into nature to keep your brain functioning overall.