Having trouble concentrating? Can't concentrate? Although most people struggle with the inability to concentrate from time to time, other people may have more serious conditions, such as attention deficit or possibly vitamin deficiency, which require guidance.
For most people who lack concentration, simple and easy techniques can show you how to improve the focus of your daily tasks.
With just a few changes like getting enough sleep, meditation, stress management and a break, you can feel energized, sharper and ready to take your day.
We will show you how to deal with the problem and avoid common distractions to stay focused and increase your pitch.
First, let's see why you can not concentrate, and then solve the problem.
Why can I not concentrate?
No wonder you find it difficult to focus on the world today. Constant announcements 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 concentration is to blame for some of these technology problems. 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 concentrate for 8 seconds - less than a goldfish.
For example, when you rely on applications and web browsing rather than your memory, did you know that you can lose your ability to focus, remember facts, and store information?
According to research, human attention decreases with age. Between 2000 and 2013, the field of attention fell from 12 seconds to eight seconds. This makes us pay less attention than 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 concentrate with simple changes. As you grow older, these exercises become more important to counteract natural cognitive decline.
Manage stress and reduce stress
Stress makes enormous demands on the body and mind and makes it difficult to concentrate on anything.
One study found that over 25 percent of students reported stress contributing to lower grades or inability to complete a course. And stress in the workplace can also be high.
It's no secret that stress makes it very difficult to concentrate. It is important that you find ways to relax and relieve stress.
You can manage stress in a variety of ways, including trusting your psychoanalyst, getting enough sleep, and exercising regularly.
The best way to deal with stress, however, is to first find ways to reduce it.
Make changes in your life: set goals, say no, spend 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 light food.
Meditate to focus
Adopting a daily meditation routine can help calm your mind and eliminate distractions, and these benefits far exceed the 10 or 20 minutes you actually meditate.
Pro advice: Start meditating for 5 minutes a day and then extend the time when you are ready!
Meditation is about sitting still in a quiet place without interruption and concentrating on your breathing or positive mantra of your choice.
While it can help reduce stress, it has also been shown to increase gray matter in the brain and improve concentration.
Do not worry if you feel your mind wander when you first start meditating, this is a skill that improves with practice.
Sleep for concentration
Sleep deprivation affects not only your ability to concentrate but also many other health problems. Chronic insomnia can have the same effect on the body as drug intoxication.
Getting enough sleep - quality sleep - can help you support a variety of physical activities, including memory, concentration, focus, and decision making.
Some suggestions for getting more and better sleep include making the room as dark as possible, using a weight blanket, aromatherapy like lavender oil, limiting caffeine and closing. with electronics at night.
For more advice, see our article on how to get enough sleep.
Exercise regularly
Aim for 150 minutes of exercise a week! You will find the difference!
Bodies have to move. Exercise transports fresh oxygenated blood to all organs of the body, including the brain.
Researchers have found that regular physical activity releases substances into the brain that are vital for concentration, memory, mental acuity and dexterity.
Listen to music to stay focused
While some may concentrate in complete silence, most of us need a little background noise while at work.
Listening to music can really help you focus, because it affects both sides of your brain.
Choose classic or relaxing melodies to get the most out of them: Lyrics are distracting and can cause you to lose focus.
Be in harmony with nature for concentration
Walking on wild streets! It has been proven that walking in nature reduces anxiety - improves performance!
Walking in nature is good for your body and mind. One study found that walking in the woods, rather than in urban areas, helped reduce anxiety and led to improved performance in smaller projects.
Start painting for concentration
Have you ever drawn mindlessly in a stressful call or while working on a project? This could be an attempt by the brain to relieve stress.
Scientists have found that focusing on drawing allows your brain to regain focus and can help you if you have problems. So give it a try!
Always write down for concentration
One surefire way to improve your productivity is to write the most important time limits.
Prioritizing your tasks helps you stay focused. Reviewing your goals for the day can help you complete your most important tasks from the beginning.
Writing something leads from a mental task to a physical task that keeps it on your mind.
Take a short break to concentrate
It is easy to reach the plateau if you keep walking without interruption. Your body and brain need refreshing from time to time.
Take a quick mental and physical break 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 in short breaks that shake your body and mind!
The Pomodoro method is a very effective method where you focus on your activity for 25 minutes at a time using a timer and then take a break between periods.
Ignore distractions
Be sure not to lose focus by limiting spider distractions. If you hold a vibrating adjustment fork next to the royal web, it will investigate for noise.
If you keep repeating the exercise, the spiders will learn that vibration is not 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 really an inefficient way to prioritize.
Sharing your focus means you never focus on your work. Instead, slow down and focus on one thing at a time. You will get through them much faster and achieve more in the long run.
Eat foods that help you concentrate
Foods rich in antioxidants and omega-3 are turned into a game! These foods help you concentrate and concentrate.
Your diet is important for your mental agility, including your ability to concentrate and concentrate.
Filling your plate with these healthy nutrient-dense foods will provide your brain with everything it needs to function at its best.
Antioxidant rich foods
Antioxidants are forces of nature. The antioxidants found in a number of unprocessed plant foods counteract the "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 rich in vitamin E and can help counteract the effects of age-related cognitive decline. Foods high in antioxidants include:
- Ber;
- Dark chocolate;
- Walnuts;
- Spices including allspice, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- thistles;
- Kale;
- Chile;
- prunes, dried apricots.
Omega-3 fatty acids
Omega-3 fatty acid supplements may 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 Focusing Supplements
"Nootropics" are herbs, vitamins or other compounds that promote healthy cognitive function, including creativity, memory, motivation and of course concentration.
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 full of antioxidants and other phytochemicals that are good for the brain. Check out our list of the best scientifically focused 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.
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 the spice turmeric and offers many health benefits. Specifically, curcumin supports focus and RAM.
Bacopa
This plant from India has long been used in Ayurvedic practice. Bacopa monniera is popular for its ability to maintain healthy memory and reduce the effects of occasional stress and anxiety.
One study found that bacopa promoted healthy cognitive performance in aging, e. g. mt 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.
One study has shown that it promotes normal consciousness in children.
Ashwagandha
Ashwagandha root and berries are used in Ayurvedic tradition. As an "adaptogen", it helps the body adjust to stress. It is much easier to concentrate when you are stress free!L-theanine
L-thianine is an amino acid often found in green and black tea. Although this relatively rare amino acid is not produced or required by the body, it can help you concentrate.
One study found 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 must get it from your diet. A diet rich in tryptophan can have a positive effect on comprehension and help to lift the mood.
In memory
Improving focus and concentration is easy in 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 herbs that increase the concentration of substances if needed.
Other ideas to help you focus better include doing daily chores, taking breaks, meditating, listening to music, and going out into nature to support brain activity.