If you are not concentrated, you will not be able to remember new facts or recall the information that you remember earlier.But there is good news - concentration: this mental skill can be developed!There are two ways to improve your concentration:
Firstly, increase your brain's natural ability to concentrate.In other words, increase your attention.
Secondly, to regulate the environment around you so that it can be easier to concentrate.This can be especially useful in active brain activity, at work or in their free time.
Step 1: The power of your brain
Performing recommendations to improve your concentration will take a little time and effort, but it's worth it.You can make a noticeable improvement in a relatively short period of time.
Active neuron
As recent books on neuroplastics have shown, such as “Train your mind” and “change your brain” (Sharon Begli), the structure and functions of the adult brain do not stop in development, as scientists have always said.When you know a new skill, remember information, or develop a new habit, new compounds are formed in your brain and it changes!This is an exciting discovery.This is another evidence that the abilities of your brain, including the ability to effectively concentrate, can be changed for the better.Studies show that these changes do not occur overnight.However, you must work for your development sequentially and regularly.In the end, you will literally change your brain!Another answer to the question: how to improve memory and attention in adults.
So, where should you start if you want to improve your concentration?To begin with, build your daily schedule of habits that will lead to an increase in brain power.
Attentive and concentrated meditation
Many studies confirm that 20 or more minutes of meditation per day improves the concentration and duration of concentration.Focusing on your breath, known as concentration and meditation, is one of the easiest way for meditation.Start in ten minutes in the morning and ten minutes before bedtime.As Dr. Jon Kabat-Zinn, the founder of "Catuality based on stress reduction" (MBSR), indicates:
As muscles develop when working with weights, so your concentration improves and deepens when you draw your attention to breathing every time it is distracted.
The right dream
Unfortunately, if you do not get enough calm sleep, you cannot be mentally concentrated, as much as you could be.Here's an idea: consider the question of replacing your old or uncomfortable mattress.You know what makes you toss tossing all night?
Mint tea and other useful products
Studies show that the smell of mint tea can increase both attention and mood.Drink a cup of mint tea to quickly improve well -being.Or apply drops of mint essential oil to the skin.You can use a diffuser to spray oil in your indoor air, like a fog ... .. Yes, be sure to drink a cup of aromatic cocoa!It affects the brain function very well, improves metabolism, and is generally incredibly useful and very tasty.
Vitamins and other additives
There are several additions to increase the functions of the brain and many good memory vitamins that can improve your concentration.Do not neglect them, these are really necessary assistants in your development!Take multivitamins every day.Thus, if your diet is not the most balanced and saturated, you may avoid a deficiency of vitamins that can harm your brain.Also, it will not prevent the diet of vitamins C and omega 3-6-9, which are useful for brain health.Omega 3-6-9 in full combination is present in linseed oil.Take turmeric, spirulina and any lecithin additives, which is literally, food for the brain.
Exercises for the brain
Studies show, the more you use certain skills, the more they intensify in the brain.So it makes sense to play games that require concentration, which will improve your ability to concentrate.Play at least 10 minutes every day.Make pleasure and development.Exercises for the brain are like body exercises.Make finger gymnastics for the brain.
Eat healthy food
Your brain needs proper nutrients to allow you to concentrate.The blood sugar should be properly adjusted (the brain consumes glucose, as the main fuel).
Step 2: Optimization of the state of the environment
In addition to building the habits described above in your daily life, configure your environment and the current mental state.This is necessary in order to improve your concentration.Here the answer is given how to improve memory and attention in adults by optimizing the space surrounding us.
Red color improves concentration!
Try red.To improve focus, pay attention to red.A study conducted at the University of British Colombia explains how color affects the brain.It was revealed that the red color increases the concentration of attention and memory (while blue improves creative abilities).Researchers found that a small color surge is all that is needed to benefit from the effect.
Try these ideas:
- Put red paper in a frame on your table.
- Install small red elements on your table.
- Add red to your clothes, for example: a red shirt, a red tie or a red scarf.
- Changing the background pattern of your computer desktop on red.
Have you ever thought that your blue walls were a wrecking for your concentration?Now you have a way to better concentrate when you want.Just hang red!
Create a workplace
Your brain loves constancy.Create a place where you work or do.An obvious choice is some kind of secluded table, but the trick is to make sure that you will be engaged only in this place.Training in bed is a bad habit!Because your body does not want to study, but wants to sleep when you go to bed.
Try the green light
Red does not work?Try green.Various studies have shown that the green light also improves concentration.Install a green lamp on your table.Look and choose what helps you concentrate better, it is purely individual!
Chew gum
Studies show that chewing gum during the task can improve your concentration on the task.Chew chewing gum without sugar.Pure sugar consumption can raise your blood sugar, but it will quickly fall, which will damage your concentration.
Make "mental pictures"
Learn to take “mental pictures” of important events.Focus on a special moment, then click the chamber with the mental shutter, slowly cover your eyes.By practicing this exercise, you will improve your concentration and form a living memory of the event.
Remove distracting factors
Turn off the call signal on the phone or take other measures so that no one distracts you.Do not work and do not work with a TV or radio.Studies have shown that soft instrumental music (without vocals) can help improve your concentration.
Try to reduce background noises
If you should study or work in an environment where the noise is too loud (class or open space), or where too quiet (for example, at home or in the library), you can easily be distracted by external influence.With the correct amount of background noise, you can block distracting factors and improve the quality of creative thinking.
Use time limit
Set the limit of the time during which you need to study the new material.For example, suppose you want to read one chapter in the book (and remember it).Decide in advance that you have 45 minutes to read the chapter and 15 minutes to retell it.Install the timer for control, but so as not to exhaust yourself and to meet the allotted time.The use of the time limit can really improve your concentration, helping to be intently focused on the material.
Use aunt wave
Activation of aunt waves.The brain is not always able to remember the new material, but it turns out that you can change this by deepening your breathing.When the time came to study or recall something new, switch your breath so that it becomes slower and deeper.Deep breathing actually changes the method of functioning your brain by inducing the electrical pulses of the brain to work in the aunt mode.This mental training is one step in the technique of impact on memory developed in England.Aunt wave usually occurs during hypnotic sleep.
Being in this stage you relax and train your brain at the same time.A good example is the phenomenon when the information that you tried to remember all day suddenly comes to you after you have naughty.In order to activate the aunt wave, switch your breath to your lower abdomen.In other words, start to breathe deeply from your stomach.Consciously as much as possible, slow breathing.Direct your eyes up and cover your eyes.
After a few minutes, you should feel calmer, the waves of aunt will begin to flow in your brain, and you will become more susceptible to concentration on new information.In order to improve your concentration, even more, combine intentional deep breathing with concentration and meditation.
Your training and work on yourself should be motivated by obtaining a reward
If you work and learn like a scrap horse, then it is very difficult to concentrate.One way to remain motivated is to create a remuneration system.Tell yourself that you should get, for example, an hour of viewing your favorite shows late in the evening, only at first completing one hour of intensive training.Thus, you have a motivation for action - a reward that you will be looking forward to.
Take a break every forty minutes!
Mental energy begins to decline after a long period of concentration.So every forty minutes do five - ten -minute timeout in work or study!And every two hours or so - a fifteen -minute break.Take a walk, open, massage your ears, have a snack, or just look at the light wall to relax the mind.Focusing is the first step in the answer to the question of how to improve memory and attention in adults.If you improve your concentration, your memory will improve as well!