Are you having trouble concentrating? Can't concentrate? While most people struggle with the inability to concentrate from time to time, others may have more serious conditions, such as attention deficit disorders or vitamin deficiencies, that require direction.
For most people who are less focused, simple and straightforward techniques 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 energetic, sharper, and ready to relax during your day.
We show you how to deal with the problem and avoid common distractions to stay focused and increase your productivity exponentially.
First, let's find out why you can't concentrate and then solve the problem.
Why can't I concentrate?
No wonder you find it difficult 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 create a stir in your feelings.
Lack of focus should be blamed on some of these technology challenges. Our brains function in the same way as our muscles; You must train them regularly to keep them healthy and strong.
Technology makes humans focus for 8 seconds - less than goldfish.
For example, when you rely on applications and Internet searches from your memory, do you know that you may lose the ability to concentrate, recall facts, and store information?
According to research, the amount of human attention has decreased over the years. Between 2000 and 2013, the attention span dropped from 12 seconds to eight seconds. This makes us less attentive than goldfish! Now let’s think about what to do with it.
How can I improve my focus?
Fear not: you can improve your ability to focus with simple changes. As you get older, this exercise becomes more important in overcoming the natural cognitive decline of the brain.
Manage stress and reduce stress
Stress is so demanding of the body and mind, that it is difficult to focus on anything.
One study found that more than 25 percent of students reported stress contributing to lower grades or inability to complete a course. And workplace stress can also increase.
It is no secret that stress makes it very difficult to concentrate. It is important for you to find a way to relax and relieve stress.
Stress can be overcome in many ways, including trusting your psychoanalyst, getting enough sleep, and exercising regularly.
However, the best way to deal with stress is to first find a way to reduce it.
Make changes in your life: set boundaries, say no, spend what you have for what you do not have, be happy and grateful, surround yourself with positive people who trust you, or try stress-relieving foods.
Meditation for Attention
Practicing daily meditation habits can help calm the mind and eliminate distractions, and these benefits exceed the 10 or 20 minutes you actually meditate.
Professional tip: Start meditating for 5 minutes a day, then extend the time when you are ready!
Meditation is about sitting still in a quiet place without interruption and focusing on your breathing or the positive spells of your choice.
Although it can help reduce stress, it is also found to increase gray matter in the brain and increase concentration.
Do not worry if you feel wandering when starting to meditate, these are skills that get better with training.
Sleep for focus
Quality sleep not only affects your ability to concentrate, but also a number of other health problems. Chronic sleep deprivation can have the same effect on the body as alcohol intoxication.
By getting enough sleep - quality sleep - you can better support various body functions, including memory, concentration, focus, and decision-making skills.
Some suggestions for getting more and better quality sleep include making space as often as possible, using weighted blankets, aromatherapy such as lavender oil, limiting caffeine, and covering. with electronics in the evening.
For more tips, see our article on how to get enough sleep.
Exercise regularly
Aim for 150 minutes of exercise every 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 essential for concentration, memory, mental acuity and agility.
Listen to music to stay focused
While some people can concentrate in complete silence, most of us need a little background noise while working.
Listening to music can actually help you focus, as it affects both sides of the brain.
Choose classic or relaxing ringtones for the best effect: Lyrical songs can be distracting and can cause you to lose focus.
Parallel to 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 the woods, not in urban areas, helps reduce anxiety and leads to improved memory task performance.
Start drawing for concentration
Have you ever noticed while making a stressful phone call or while working on a project? This may be your brain's effort to relieve stress.
Researchers have found that focusing on drawing allows the brain to return to focus and can help you if you have a problem. So give it a try!
Always write for concentration
One surefire way to increase your productivity is to write down the most urgent deadlines.
Prioritizing your tasks helps you stay focused. Seeing your goals for today can help you complete your most important task from the start.
Writing something brings from mental to physical tasks that make it in front of your mind.
Take a short break to focus
Reach the plateau easily if you keep walking without interruption. Your body and brain need freshness over time.
Take quick mental and physical rest when you need it. During this time, you can stretch, do a quick jump, or lie down for a moment or two.
Try a simple stretch, push-up, or pull-up for a short break that will shake 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 relax between intervals.
Ignore concentration disorders
Make sure you do not lose focus by limiting distractions with spider techniques. If you hold a vibrating tuner fork next to a spider web, it will make a sound.
If you continue to repeat the exercise, the spider will know that the vibration is not an insect lunch and will ignore the invasion.
Be like a spider: turn off your phone to create a relaxed work environment and focus on available tasks, while ignoring distractions.
Avoid multiple tasks
You want to be more productive, and multitasking seems like the best way to solve it, but it's actually an ineffective way to prioritize.
Sharing your focus means you never focus on your job. Instead, slow down 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 concentrate.
Your diet makes a big difference to your mental agility, including your ability to focus and focus.
By filling your plate with healthy and nutrient-dense foods, you will provide your brain with everything it needs to function optimally.
Antioxidant Rich Foods
Antioxidants are natural forces. 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.
Foods rich in certain antioxidants, such as nuts and seeds, are rich in vitamin E and can help combat the effects of age-related cognitive decline. Foods high in antioxidants include:
- Give;
- Dark brown;
- Walnut;
- Spices include allspice, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- Artichokes;
- Kale;
- Chile;
- Prunes, 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:
- Flaxseed or flaxseed oil;
- Biia Chia;
- Walnut;
- Peanuts;
- Vegetable oil.
Try Nootropic Herbs and Focused Supplements
"Nootropics" are ingredients, vitamins, or other compounds that promote healthy cognitive function, including creativity, memory, motivation, and of course focus.
Ayurveda or other traditional practices use many ingredients and supplements for brain health and focus, and current research supports the use of some of them.
Many ingredients contain antioxidants and other phytochemicals that are good for your brain. See a list of our best science-based focus suppressant ingredients.
Ginkgo Biloba
Ginkgo biloba is an ancient Chinese medicine used to support brain and memory health. The supplements we use today come from ginkgo leaves; scientific tests show that it can support healthy memory.
Rhodiola rosea
The herb that grows in the mountainous regions of Europe and Asia, Rhodiola rosea can cope 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 turmeric spice and offers many health benefits. Specifically, curcumin supports work focus and memory.
Bacopa
This plant from India has long been used in Ayurvedic practice. Bacopa monniera is known for its ability to maintain a healthy memory and reduce the effects of stress and anxiety.
One study found that bacopa improves healthy cognitive performance in an aging population, including normal memory and lower anxiety levels.
Ginseng
Different types of ginseng have different uses and benefits for the body. Panax ginseng, or Asian ginseng, is native to Korea and is used to enhance thinking, energy and concentration.
One study showed that it induces normal attention in children.
Ashwagandha
Ashwagandha roots and berries are used in the Ayurvedic tradition. As an "adaptogen", it helps the body adapt to stress. Easier to concentrate when you are stress free!
L-theanine
L-theanine is an amino acid commonly found in green and black tea. Although these relatively rare amino acids are not produced or needed by the body, they can help you focus.
One study found that when L-theanine and caffeine were combined, participants showed improved performance in cognitive demanding activities.
Tryptophan
Tryptophan is an essential amino acid, which means that the body needs it but does not produce it, so you must get it from your diet. Foods rich in tryptophan can have a positive effect on cognition and help lift your mood.
To Memorize
Increases focus and easy focus 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 nootropic concentration enhancing ingredients if needed.
Other ideas to help you be more focused include doing daily chores, relaxing, meditating, listening to music, and going to nature to support overall brain function.