Do you have any problems with concentration?Can't you concentrate?Although most people from time to time fight with the inability to concentrate, other people may have a more serious condition, such as attention deficit syndrome or, possibly, a deficiency of vitamins, which requires directed leadership.
For most people who do not have enough concentration, simple and understandable techniques can show you how to improve focus in your daily tasks.
With the help of only a few changes, such as enough sleep, meditation, stress control and breaks, you can feel more awake, sharp and ready to take your day.
We will show you how to cope with the problem and avoid common distracting factors in order to remain concentrated and exponentially increase our performance.
First, let's figure out why you cannot concentrate, and then solve the problem.
Why can't I concentrate?
It is not surprising that it is difficult for you to focus in the modern world.Constant alerts from your smartphone and social networks, as well as the requirements of the balance between work and family life - all this leads to chaos in your feelings.
Some of these problems in the development of technology are to blame for the lack of concentration.Our brain works in the same way as our muscles;You must regularly train them in order to maintain their health and strength.
The technology forced a person to focus on 8 seconds - less than a goldfish.
For example, when you rely on applications and search on the Internet, and not on your memory, do you know that you can lose the ability to concentrate, recall the facts and store information?
According to studies, the volume of attention of a person is reduced over the years.In the period from 2000 to 2013, the concentration of attention was reduced from 12 to eight seconds.This makes us less attentive 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 concentrate with simple changes.When you become older, these exercises become more and more important to counteract the natural decrease in the cognitive functions of the brain.
Control stress and reduce stress
Stress makes huge demands on the body and mind, interfering with focusing on something in general.
One study showed that more than 25 percent of students reported that stress helped reduce assessments or inability to end the course.And stress in the workplace can also be intense.
It's no secret that stress makes it extremely difficult for concentration.It is important that you find ways to relax and relieve stress.
Stress can be controlled in various ways, including trusting your psychoanalyst, sleeping and regularly playing sports.
Nevertheless, the best way to cope with stress is to first find ways to reduce it.
Make changes to your life: set the boundaries, say “no”, spend what you have, on what you do not have, be satisfied and grateful, surround yourself with positive people who believe in you, or even try some removal of stress products.
Meditate for concentration
The adoption of a daily habit of meditation can help calm the mind and eliminate distracting factors, and these advantages go far beyond the limits of 10 or 20 minutes, which you actually meditate.
Tip from professionals: Start meditation 5 minutes a day, and then increase the time when you are ready!
Meditation is to sit motionless in a quiet place without distracting factors and focus on your breath or a positive mantra from your choice.
Although this can help reduce stress, it was also found that it increases the content of gray matter in the brain and promotes concentration.
Do not worry if you find that your mind wanders when you first begin to meditate, this is a skill that becomes better with practice.
Sleep for concentration
A poor quality dream affects not only your ability to concentrate, but also a number of other health problems.Chronic lack of sleep can have the same effect on the body as alcohol intoxication.
Receiving a sufficient amount of sleep - a quality dream - you can better support a number of body functions, including memory, concentration, concentration and decision skills.
Some offers to get more and better sleep quality include the creation of the most dark room, the use of weighted blankets, aromatherapy, such as lavender oil, caffeine restriction and closing.With electronics in the evening.
Additional tips can be found in our article on how to get enough sleep.
Do exercise regularly
Strive by 150 minutes of exercises per week!You will feel the difference!
Human bodies must move.Physical exercises bring fresh oxygenic blood to all organs of the body, including the brain.
Scientists have found that regular physical movements emit chemicals into the brain that are vital for concentration, memory, mental acuteness and dexterity.
To focus listen to music
While some people can focus in complete silence, most of us need a small background noise during work.
Listening to music can really help you concentrate your attention, because it affects both sides of the brain.
Choose classic or relaxing melodies for the greatest effect: songs with songs are distracted and can make you lose focus.
Be in harmony with nature for concentration
Walk on the wild side!It is proved that walking in nature reduce anxiety - improve the work of memory!
A walk in nature is useful for your body and mind.One study showed that walks in the forest, and not in urban conditions, helped reduce anxiety and led to improving the performance of memory tasks.
Start drawing for concentration
Have you ever thoughtlessly painted during a stressed phone call or when do you work on the project?This may be an attempt by your brain to relieve stress.
Researchers found that concentration of attention on drawing allows the brain to restore focus and can help you if you are stuck on the problem.So try!
Always write down to concentrate attention
One true way to increase your performance includes writing the most urgent terms.
Prioritization of your tasks helps you to remain concentrated.Viewing your goals for a day can help you first fulfill the most important tasks.
Recording something leads from a mental task to the physical, which holds it before your mind.
To focus, make short breaks
It is easy to get to the plateau if you continue to go without breaks.Your body and brain need to be renewed from time to time.
Make quick mental and physical breaks when you need them.During this time, you can reach out, make some quick jumps or even lie down for a moment or two.
Try simple stretch marks, push -ups or pull -ups for short breaks that will shake your body and brain!
The Pomodoro method is a highly efficient method in which you concentrate on your activity within 25 minutes at a time using a timer, and then take breaks between the intervals.
Ignore the distraction of concentration
Make sure that you do not lose the focus, limiting the distraction with the help of the spider technique.If you hold a vibrating tuning fork next to the web, it will explore the noise.
If you continue to repeat the exercise, the spider finds out that vibrations are not an insect lunch, and it will ignore the invasion.
Be like a spider: turn off the phone to create a calm working environment and focus on the current task, ignoring distracting factors.
Avoid multitasking
You want to be more productive, and multitasking sounds like an ideal way to do more, but in fact it is an ineffective way to arrange priorities.
Separation of your attention means that you will never concentrate at work.Instead, more precisely and devote yourself to the performance of one thing at a time.You will pass through them much faster and reach more in the long run.
Eat products that will help you concentrate
Products rich in antioxidants and omega-3 are changing the rules of the game!These products will help you concentrate and concentrate.
Your diet is of great importance for your mental dexterity, including your ability to concentrate and focus.
Filling your plate with these useful, rich nutrients products, you will provide your brain with everything necessary for optimal work.
Products rich in antioxidants
Antioxidants are the forces of nature.The antioxidants contained in a number of unprocessed plant foods counteract “oxidative stress” in cells, which leads to diseases, age decrease and body stress.
Some products rich in antioxidants, such as nuts and seeds, are rich in vitamin E and can help in combating the consequences of age -related decrease in cognitive functions.Products with a high content of antioxidants include:
- Berries;
- Dark chocolate;
- Walnuts;
- Spices, including fragrant pepper, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- Artichokes;
- Curly cabbage;
- Chile;
- Bunny, kuraga.
Omega-3 fatty acids
Omega-3 fatty supplements can improve cognitive functions in young people.Find them in the following healthy products:
- Flaxseed or linseed oil;
- Chia seeds;
- Walnuts;
- Beans;
- Vegetable oils.
Try nootropic herbs and additives to concentrate attention
“Nootropics” are herbs, vitamins or other compounds that contribute to a healthy cognitive function, including creativity, memory, motivation and, of course, focus.
Ayurvedic or other traditional practices use many herbs and additives for brain health and concentration, and modern studies confirm the use of some of them.
Many herbs are clogged with antioxidants and other phytochemicals that are useful for your brain.Check out our list of the best scientifically based, strengthening the focus of herbs.
Ginkgo biloba
Ginkgo biloba is an ancient Chinese medicine used to maintain brain and memory health.The addition that we use today arrives from ginkgo leaves;Scientific tests show that he can support healthy memory.
Rodila is pink
Grass that grows in the mountainous regions of Europe and Asia, Rodiola pink can help with daily stress.
One study also showed that it supports normal cognitive functions, such as solving problems, memory and processing of information.It is also a tonic.
Kurkumin
Kurkumin is the main component of the turmeric of spices, and it offers a lot of health benefits.In particular, Kurkumin supports the opportunity to concentrate and work memory.
BAKOP
This plant from India has long been used in Ayurvedic practice.Bacopa Monniera is popular for her ability to maintain healthy memory and soften the consequences of random stress and anxiety.
One study showed that the bacop contributes to healthy cognitive activity in an aging population, including normal memory and a lower level of anxiety.
Ginseng
Various types of ginseng have different applications and benefits for the body.Panax ginseng, or Asian ginseng, arrives from Korea and is used to increase thinking, energy and concentration of attention.
One study showed that it contributes to normal attentiveness in children.
Ashvagandha
Ashvagandhi root and berries are used in the Ayurvedic tradition.As an “adaptogen,” he helps the body adapt to stress.It is much easier to concentrate when you are free from stress!
L-theanine
L-theanine is an amino acid, usually found in green and black tea.Although this relatively rare amino acid is not produced by the body and is not required by the body, it can help you concentrate.
One study showed that when the L-theanine and caffeine were united, the participants showed improved results in cognitive-integration activities.
Triptofan
Triptofan is an indispensable amino acid, that is, the body needs it, but does not produce it, so you must receive it from your diet.A diet rich in a tripophane can have a positive effect on knowledge and help to cheer up.
For memorization
Improving your focus and concentration is easy in your hands.You can make small but effective steps, for example, sleep, eat various foods to increase mental activity, and, if necessary, take nootropic, increasing the concentration of grass.
Other ideas that will help you better concentrate, include compilation of daily tasks, breaks, meditation, listening to music and entering nature to maintain the overall function of the brain.