Having trouble concentrating? Can't concentrate? While most people struggle with inability to concentrate from time to time, other people may have a more serious condition, such as attention deficit disorder or possibly vitamin deficiency, that requires directional guidance.
For most people who do not have concentration, simple and straightforward techniques can show you how to improve the focus on your daily tasks.
With just a few changes, such as enough sleep, meditation, stress management and breaks, you can feel more energized, more intense and ready to make your day.
We show you how to deal with the problem and avoid the usual distractions to stay focused and exponentially increase your productivity.
First, let 's find out why you can not concentrate and then solve the problem.
Why can't I concentrate?
There is no doubt that it is difficult to focus on today 's world. The constant alerts from your smartphone and social media, as well as the demands for a balance between work and family life, lead to chaos in your emotions.
Lack of focus is responsible 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 web applications and searches rather than on your memory, did you know that you could lose the ability to collect, remember events, and store information?
According to research, the amount of human attention decreases over the years. Between 2000 and 2013, the attention span decreased from 12 seconds to eight seconds. This makes us less careful than a goldfish! Now let's figure out what to do with it.
How can I improve my concentration?
Do not be afraid: you can improve your ability to focus with simple changes. As you grow older, these exercises become more important in counteracting the natural cognitive decline of the brain.
Manage stress and reduce stress
Stress puts enormous demands on the body and mind, making it difficult to focus on anything.
One study found that more than 25% of students reported that stress contributed to lower grades or inability to complete a lesson. Stress in the workplace can also be intense.Stress can be treated in a variety of ways, including your psychoanalyst's confidence, adequate sleep, and regular exercise.It is no secret that stress makes it extremely difficult to concentrate. It is important to find ways to relax and relieve stress.
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, spend what you have on what you do not have, be content and grateful, surround yourself with positive people who believe in you or even try some foods that relievethe stress.Meditate on concentration
Adopting a daily meditation habit can help calm your mind and eliminate distractions, and these benefits go beyond the 10 or 20 minutes you actually meditate.
Professional advice: Start meditating for 5 minutes a day and then increase the time when you are ready!
Meditation is to sit in a quiet place without distractions and focus on your breath 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.
Do not worry if you find your mind wandering when you start meditating, this is a skill that improves with practice.
Suspend function for concentration
Poor quality sleep affects not only your ability to concentrate, but also some other health problems. Chronic sleep deprivation can have the same effect on the body as alcohol poisoning.
With enough sleep - quality sleep - you can better support a range of bodily functions, such as memory, concentration, focus and decision-making skills.
Some suggestions for getting more and better sleep quality include making the room as dark as possible using a weighted blanket, aromatherapy such as lavender oil, caffeine restriction and closure. with electronics at night.For more tips, see our article on how to sleep.
Exercise regularly
Aim for 150 minutes of exercise a week! You will feel the difference!
Human bodies need to move. Exercise brings fresh oxygenated blood to all organs of the body, including the brain.
Scientists have discovered that regular physical activity releases chemicals into the brain that are vital for concentration, memory, mental acuity and dexterity.
Listen to music to stay focused
While some people may concentrate in complete silence, most of us need a little background noise as we work.
Listening to music can really help you focus, because it affects both sides of the brain.
Choose classic or relaxing melodies for the most impact: The lyrics distract you and may cause you to lose focus.
Be in harmony with nature for concentration
Take a walk on the wild side! Walking in nature has been shown to reduce stress - improve memory performance!
Walking in nature is good for your body and mind. One study found that walking in the woods, rather than in the urban environment, helped reduce stress and led to improved performance in memory tasks.
Start painting for concentration
Have you ever shot without thinking during a stressful phone call or while working on a project? This could be your brain trying to relieve stress.
Researchers have found that focusing on the design allows the brain to regain focus and can help you if you get stuck in a problem. So try it!
Always write for concentration
A surefire way to improve your productivity is to write down the most urgent deadlines.
Prioritizing your tasks helps you stay focused. Showing your goals for the day can help you complete your most important tasks first.
Writing something leads from a mental task to a physical one that keeps it in front of your mind.
Take short breaks to focus
It is easy to reach the plateau if you keep walking non-stop. Your body and brain need renewal from time to time.
Take quick mental and physical breaks when you need them. During this period, you can stretch, jump fast or even lie down for a minute or two.
Try simple stretches, push-ups or pull-ups for short breaks that will shake 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 do not lose focus by limiting distraction with the Spider technique. If you hold a vibrating fork next to the cobweb, it will detect noise.
If you keep repeating the exercise, the spider learns that the vibrations are not an insect meal and will ignore the invasion.
Be like a spider: turn off your phone to create a relaxed work environment and focus on the work you have, ignoring the attention.
Avoid multitasking
You want to be more productive and multitasking sounds like the perfect way to do more, but it is actually an inefficient way to prioritize.
Sharing focus means you never focus on your work. Instead, slow down and dedicate yourself to doing one thing at a time. You will overcome them much faster and you will achieve more in the long run.
Eat foods to help you focus
Foods rich in antioxidants and omega-3 change games! These foods will help you focus and focus.
Your diet makes a huge difference in your mental agility, including your ability to focus and focus.
Filling your plate with these healthy, nutrient-rich foods will give your brain everything it needs to function better.
Rich in antioxidant foods
Antioxidants are forces of nature. Antioxidants found in a number of unprocessed plant foods neutralize the "oxidative stress" on cells, which leads to disease, age reduction and stress in the body.
Some foods rich in antioxidants, 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:- Berries?
- Dark chocolate?
- Walnuts?
- Spices such as allspice, clove, oregano, mint and thyme.
- Celery?
- Okra;
- Artichokes?
- Kale;
- Chile?
- Plums, 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:
- Linseed oil or flaxseed?
- Chia Seeds?
- Walnuts? Beans?
- Vegetable oils.
Try the Nootropic Herbs and Catering 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 your brain. Take a look at the list of the best herbs based on science.
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 grown in the highlands of Europe and Asia, Rhodiola rosea can help with daily stress.
One study also found that it supports normal cognitive functions such as problem solving, memory and information processing. It is also tonic.
Curcumin
Bakopa
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 promotes healthy cognitive performance in an aging population, including normal memory and lower stress 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 boost thinking, energy and concentration.
A study has shown that it promotes normal attention in children.
Ashwagandha
Ashwagandha root and berries are used in the Ayurveda 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. One study found that when L-theanine and caffeine were combined, participants showed improved results in activities that required cognitive ability.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 tryptophan-rich diet can have a positive effect on knowledge and help lift your spirits.For Memorization
Improving your focus and concentration is easy on your hands. You can take small but effective steps, such as getting enough sleep, eating a variety of foods to increase your mental alertness and taking herbs that increase nootropic if needed.
Other ideas that will help you focus better include daily activities, breaks, meditation, listening to music and going out in nature to maintain overall brain function.