For a variety of reasons, both attention span and concentration might fluctuate. Some folks have a more difficult time tuning out distractions than others.
Age and a lack of sleep can hinder concentration.
You’re attempting to focus, but your mind wanders or you’re easily distracted. What happened to the razor-sharp focus that you used to have?
There are several steps you can take to harness your brain at its best and channel your focus to finish tasks, regardless of your up bringing or social and work-related distractions.
Some reasons that can impair your concentration can be as follows
- Poor Eating Habits
- Disturbing Environment
- Inadequate Sleep
Here are some tips on how to increase your concentration quickly and efficiently.
1. Boost your sleep quality
Sleep deprivation can easily damage concentration, as well as other cognitive skills including memory and attention.
Not getting enough sleep might hurt your mood and performance at work.
A lack of sleep can affect your reflexes and make it difficult for you to drive or do other everyday tasks.
A demanding schedule, health concerns, and other factors may make getting adequate sleep difficult. On most nights, though, it’s critical to obtain as near to the suggested quantity as feasible.
Adults should strive for 7 to 8 hours of sleep per night, according to many experts.
Improving the quality of sleep you do get can also help. A few pointers:
- One hour before bedtime, turn off the TV and put away all screens.
- Maintain a comfortable but cool temperature in your space.
- Soft music, a nice bath, or a good book can help you relax before bed.
• Go to bed and wake up at the same time every day, even on weekends.
- Exercise regularly, but avoid a strenuous workout right before bedtime.
- More information about good sleeping practices can be found here.
2. Play some songs
While working or studying, listening to music might help you concentrate.
According to a study, employing natural sounds or white noise to mask background sounds can aid increase focus and other brain processes, even if you don’t like listening to music while you work.
Your mood is influenced by the music you listen to.
Classical music, or baroque classical music and nature sounds, according to experts, are choices for increasing focus.
If classical music isn’t your thing, consider ambient or electronic music without lyrics. To avoid being distracted, keep the music low or at a background noise level.
It’s also vital to avoid listening to music that you enjoy or despise, as both can be distracting.
3. Concentration exercises
Individuals who participate in sports do better on cognitive tests than those who are in poor physical health.
When compared to a group of people who lived a sedentary lifestyle, those people who lived in good physical shape did better on tasks that required continuous attention.
- Exercise also boosted brain function in elderly persons, according to a study trusted Source.
- All subjects who exercised for 75 minutes to 225 minutes per week demonstrated improved attention and focus.
- Yoga has been shown to boost energy levels and improve brain function. Researchers discovered that practising Hatha yoga
- Mindfulness meditation for 25 minutes per day increased the brain areas connected with goal-directed behaviour and made it easier for individuals to focus.
4. Change up your eating habits
The foods you eat can influence cognitive functions including focus and memory. Processed foods, high sugar, and foods that are excessively greasy or fatty should all be avoided. Increase your intake of the following foods to improve your concentration:
- Seafood that is high in fat (think salmon and trout)
- A dozen eggs (white and yolk both)
Keeping a healthy level of hydration can also aid concentration. Dehydration, even minor dehydration, can make it difficult to concentrate or recall information.
Breakfast can help you concentrate better in the morning by improving your attention. Aim for a dinner that is heavy in protein and fibre and low in added sweets. Breakfast options include oatmeal, basic yoghurt with berries, and whole-grain toast with eggs.
5. Make a strategy
Always have a strategy in place for whatever you’re doing. When you sit down to work without a strategy, it’s easy to get distracted by things like reading emails, instant messaging (chatting), and web browsing.
You are wasting your time if you do not have a goal in mind. Instead of dedicating all of your focus to one vital activity, you’ll be distracted by a range of nagging thoughts.
- Make a precise plan that fulfils your needs ahead of time to avoid this. Take a 5 or 10-minute pause in between tasks to check your email, then close your inbox and get back to your most critical task.
- When planning a schedule, make sure to leave time for amusement, studying, and sleeping.
The practice of meditation will undoubtedly boost our focus abilities. When we try to meditate, the first thing we need to master is concentration. Daily meditation practice allows us to focus on improving our concentration skills.
7. Take a breather
How can you improve your concentration by taking a break from work or homework? This concept may appear paradoxical, yet experts claim it is effective.
Consider the following scenario: You’ve been working on the same project for a few hours when your mind begins to wander. Even though it is difficult to concentrate on the task, you remain at your desk, forcing yourself to continue. However, your inability to concentrate only adds to your worry and anxiety about not finishing your assignment on time.
You’ve likely been there before. When this happens again, take a little mental break when you first notice your concentration slipping. Refresh yourself with a cool drink or healthy food, go for a short walk or get some sun outside.
Don’t be shocked if you feel more focused, motivated, or creative when you return to work. Breaks can assist with all of these things and more.
8. Technique for Keywords
It is straightforward but extremely powerful. To use this method, all you have to do is come up with a unique word or keyword that is linked to your current project.
Whenever you become distracted, repeat the keyword in your head until you can return to your current task.
There are no set rules for choosing a keyword; instead, it is up to the individual to choose what is most convenient for them.
It will require some serious effort on your behalf, and you may need to alter some of your daily routines. These strategies and tricks will definitely work for developing laser-like mental focus and concentration.