Are you having trouble concentrating? Can't concentrate? Although most people struggle with an inability to concentrate from time to time, others may have more serious conditions, such as attention deficit disorder or possibly vitamin deficiency, that require targeted guidance.
For most people who lack concentration, a simple and straightforward technique can show you how to increase focus in your daily tasks.
With just a few changes such as getting enough sleep, meditation, stress management, and rest, you can feel more energized, sharper, and ready to go through the day.
We'll show you how to deal with problems and avoid common distractions to stay focused and increase your productivity exponentially.
First, let's find out why you can't concentrate, then solve the problem.
Why can't I concentrate?
It's no wonder you find it hard to focus in today's world. Constant notifications from your smartphone and social media, as well as demands for a balance between work and family life, all cause chaos in your feelings.
Lack of focus is the cause of some of these technology challenges. Our brains work in the same way as our muscles; You have to train them regularly to stay healthy and strong.
Technology keeps humans focused for 8 seconds - less than a goldfish.
For example, when you rely on searching for applications and the Internet rather than memory, did you know that you may lose the ability to concentrate, remember facts, and retain information?
According to research, a person's attention span has decreased over the years. Between 2000 and 2013, the attention span fell from 12 seconds to eight seconds. This makes our attention less than goldfish! Now let's find out what to do with it.
How can I increase my concentration?
Have no fear: you can increase your ability to focus with simple changes. As we get older, this exercise becomes more important in fighting the brain's natural cognitive decline.
Manage stress and reduce stress
Stress is so demanding on the body and mind that it's hard to focus on anything.
One study found that more than 25 percent of students reported stress contributing to lower grades or the inability to complete a course. And stress at work can be intense too.
It's no secret that stress makes it very difficult to concentrate. It is important that you find ways to relax and relieve stress.
Stress can be managed in many ways, including trusting a psychoanalyst, getting enough sleep, and getting regular exercise.
However, the best way to deal with stress is to find a way to reduce it first.
Make a difference in your life: set boundaries, say no, spend what you have on what you don't have, be happy and grateful, surround yourself with positive people who believe in you, or even try some stress-relieving foods.
Meditation to Concentrate
Adopting a daily meditation habit can help calm your mind and eliminate distractions, and these benefits extend beyond the 10 or 20 minutes you actually meditate.
Professional tip: Start meditating for 5 minutes a day, then increase the time when you're ready!
Meditation is about sitting still in a quiet place without distraction and focusing on your breath or a 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.
Don't worry if you find your mind wandering when you first start meditating, it's a skill that gets better with practice.
Sleep for concentration
Poor sleep quality 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 poisoning.
With enough sleep - sleep quality - you can better support a variety of bodily functions, including memory, concentration, focus and decision-making skills.
Some suggestions for getting more and better quality sleep include making the room as dark as possible, using a weighted blanket, aromatherapy like lavender oil, limiting caffeine, and covering up. with electronics at night.
For more tips, see our article on getting enough sleep.
Exercise regularly
Aim for 150 minutes of training per week! You will feel the difference!
The human body 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 into the brain that are important for concentration, memory, mental acuity and agility.
Listen to music to stay focused
While some people can concentrate on total silence, most of us need a little background noise when working.
Listening to music can actually help you focus, because it affects both sides of the brain.
Choose a classic or relaxing melody for the greatest effect: Song lyrics are distracting and can make you lose focus.
In harmony with nature for concentration
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 your body and mind. One study found that walking in a forest, rather than in an urban setting, helped reduce anxiety and improve performance on memory tasks.
Start painting for concentration
Have you ever drawn without thinking during a stressful phone call or while working on a project? This can be your brain's attempt to relieve stress.
Researchers have found that focusing on drawing allows the brain to regain focus and can help you if you get stuck on a problem. So give it a try!
Always write for concentration
One surefire way to increase your productivity is to write down the most pressing deadlines.
Prioritizing tasks helps you stay focused. Seeing your goals for the day can help you complete your most important task from the start.
Writing anything leads from mental tasks to physical tasks that keep it in front of your mind.
Take a short break to focus
It's easy to reach the highlands if you keep walking uninterrupted. Your body and brain need to be refreshed from time to time.
Take a quick break mentally and physically when you need it. During this time, you can stretch, do quick jumps, or even lie down for a moment.
Try simple stretches, push-ups, or pull-ups for a quick break that will rock 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 rest between intervals.
Ignore distraction
Make sure you don't lose focus by limiting distractions with the spider technique. If you hold a vibrating tuning fork next to a cobweb, it will check for noise.
If you keep repeating this exercise, the spider learns that vibrations are not insect lunches and will ignore the distraction.
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 sounds like the perfect way to get more things done, but it's actually an ineffective way of prioritizing.
Sharing focus means you never focus on your work. Instead, take it slow and dedicate yourself to doing one thing at a time. You will get through it faster and achieve more in the long run.
Eat food to help you focus
Foods rich in antioxidants and omega-3s change the game! These foods will help you focus and focus.
Your diet makes a big difference to your mental agility, including your ability to focus and focus.
By filling your plate with these healthy, nutrient-dense foods, you'll be giving your brain everything it needs to function optimally.
Foods Rich in Antioxidants
Antioxidants are a force of nature. The antioxidants found in a number of unprocessed plant foods fight "oxidative stress" in cells, which causes disease, age-related decline, and stress in the body.
Some antioxidant-rich foods, such as nuts and seeds, are high in vitamin E and may help combat the effects of age-related cognitive decline. Foods high 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 supplementation may improve cognitive function in young adults. Find them in the following healthy foods:
- Linseed or linseed oil;
- Chia seeds;
- Walnuts;
- Nuts;
- Vegetable oil.
Try Nootropic Herbs & Focusing Supplements
“Nootropics” are herbs, vitamins, or other compounds that promote healthy cognitive function, including creativity, memory, motivation, and of course focus.
Ayurveda 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 contain antioxidants and other phytochemicals that are good for your brain. Check out our list of the best science-based focus strengthening herbs.
Ginkgo Biloba
Ginkgo biloba is an ancient Chinese medicine used to support brain health and memory. The supplement we use today comes from ginkgo leaf; 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 also showed that it supports normal cognitive functions such as problem solving, memory, and information processing. It is also a tonic.
Curcumin
Curcumin is a major component of the turmeric spice and offers many health benefits. In particular, 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 healthy memory and reduce the effects of stress and occasional anxiety.
One study found that bacopa improved 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, originates in Korea and is used to increase thinking, energy, and concentration.
A study shows that it increases normal awareness in children.
Ashwagandha
Ashwagandha root and berries are used in Ayurvedic traditions. As an "adaptogen", it helps the body adapt to stress. It's so much easier to concentrate when you're stress free!
L-theanine
L-theanine is an amino acid commonly found in green and black teas. Although this relatively rare amino acid is not produced or needed by the body, it can help you focus.
One study found that when L-theanine and caffeine were combined, participants showed improved performance in cognitively demanding activities.
Triptofan
Tryptophan is an essential amino acid, meaning your body needs it but doesn't produce it, so you have to get it from your diet. A diet rich in tryptophan can have a positive effect on cognition and help improve your mood.
For Memorization
Increasing your focus and concentration is easy. You can take small but effective steps such as getting enough sleep, eating a variety of foods to increase mental alertness, and taking nootropic concentration-enhancing herbs if needed.
Other ideas to help you focus more include creating daily tasks, resting, meditating, listening to music, and going to nature to support overall brain function.