Are you having trouble concentrating? Can't save? While most people are unable to concentrate from time to time, other people may have serious conditions, such as mood swings or vitamin deficiencies.
For most people who lack concentration, simple and straightforward techniques will show you how to improve your mood in your daily tasks.
With a few changes, such as getting enough sleep, meditating, relieving stress, and taking a break, you'll feel more energized and ready to spend the day.
We'll show you ways to solve the problem, stay away from commonplace things to get your attention and dramatically increase your productivity.
First, why not focus on something and then solve the problem.
Why can't I concentrate?
Not surprisingly, in today's world it is difficult to concentrate. Constant messages from your smartphone and social networks, as well as the need to strike a balance between work and family life - this can lead to emotional turmoil.
Some of these technological problems are caused by a lack of focus. Our brains work like muscles; You need to train them regularly to keep them healthy.
Technology has caught people's attention for 8 seconds - less than a goldfish.
Did you know that, for example, you may lose the ability to collect, remember facts, and store information when you rely on apps and Internet searches rather than memory?
Studies show that the number of mood swings is declining year by year. Between 2000 and 2013, attention decreased from 12 seconds to eight seconds. This makes us more attentive than goldfish! Now let's find out what to do with it.
How can I improve concentration?
Don't be afraid: you can improve your attention span with simple changes. As you grow older, these exercises become important in counteracting the brain's natural cognitive decline.
Stress management and stress reduction
Stress puts enormous demands on the body and mind, making it difficult to concentrate.
In one study, more than 25 percent of students reported a reduction in stress or inability to complete a course. And stress in the workplace can be even stronger.
It's no secret that stress makes concentration too difficult. It is important to find ways to relax and relieve stress.
There are many ways to deal with stress, including trusting a psychoanalyst, getting enough sleep, and exercising regularly.
However, the best way to deal with stress is to find ways to reduce it first.
Make changes in your life: set limits, say no, invest in what you don't have, be happy and grateful, surround yourself with positive people who trust you, and even try foods that relieve stress.
Think for attention
Getting into the habit of meditating on a daily basis can help calm your mind and eliminate distractions, and these benefits will last more than 10 or 20 minutes of your meditation.
Pro tip: Start thinking for 5 minutes a day, then extend your time!
Meditation is not sitting quietly in a quiet place, but focusing on your relaxation or the positive mantra of your choice.
Although it helps reduce stress, it has been found to increase gray matter in the brain and improve concentration.
Don't worry if you find a lost thought when you're just starting to think, this exercise will improve in practice.
Sleep for concentration
Poor quality sleep affects not only your ability to concentrate, but also a number of health problems. Chronic sleep deprivation can affect the body in the same way as alcoholism.
Getting enough sleep - quality sleep - can help with a number of physical functions, including memory, concentration, concentration, and decision-making.
According to some recommendations for better and better sleep, make the room as dark as possible, use a balanced blanket, aromatherapy like lavender oil, limit and cover caffeine. with electronics in the evening.
For more advice, see our article on how to get enough sleep.
Regular exercise
Aim to exercise 150 minutes a week! You will feel the difference!
The human body needs to move. Exercise carries oxygen and blood to all organs of the body, including the brain.
Scientists have discovered that physical activity releases chemicals in the brain that are important for concentration, memory, mental acuity and agility.
Listen to music to keep the focus
While some people can focus on complete silence, most of us need a little noise while working.
Listening to music helps to concentrate because it affects both sides of the brain.
Choose classic or relaxing melodies for the greatest effect: The lyrics of the song can be distracting and distracting.
Be in harmony with nature for concentration
Take a walk in the wild! Walking in nature has been shown to reduce anxiety - it improves memory!
Walking in nature is good for your body and mind. One study found that walking in the woods, rather than in an urban setting, helped reduce anxiety and improved memory performance.
Start painting for concentration
Have you ever had a stressful phone call or clicked while working on a project? This may be an attempt by your brain to relieve stress.
Researchers say that focusing on drawing can help the brain recover and deal with problems. So give it a try!
Always write for concentration
One way to increase your productivity involves writing deadlines.
Prioritizing your tasks will help you focus. Seeing the goals of the day will help you to accomplish the most important tasks in the first place.
Writing something leads from a mental task to a physical task, which you remember.
Take short breaks to see the focus
The mountains are easy to reach if you press regularly. Your body and brain need to be refreshed from time to time.
Take immediate mental and physical breaks when needed. During this time you can stretch, jump fast, or lie down for a minute or two.
For a short break, try a simple stretch, push-up or pull-up that will shake your body and mind!
The Pomodoro method is a very effective method that uses a timer to focus on your actions for 25 minutes at a time, followed by intervals.
Ignoring Concentration Disorders
Don't be distracted by spiders. If you hold a vibrating fireplace next to a cobweb, it will detect the noise.
If you keep rehearsing, the spider will know that the insects are not eating lunch and will not notice what is coming in.
Be a spider: turn off your phone and focus on the task at hand to make it easier to work.
Avoid too many tasks
You want to work productively, and multi-tasking seems like the best way to accomplish a lot, but it’s actually an ineffective way to prioritize.
Sharing focus means you'll never focus on work. Instead, slow down and focus on doing something. You will get through them faster and achieve more in the long run.
Eat to help you stay focused
Foods rich in antioxidants and omega-3s can change the game! These foods help you stay focused and focused.
Your diet can make a big difference in your mental agility, including your ability to concentrate and concentrate.
You fill your plate with these nutrients and provide everything you need to function optimally.
Foods rich in antioxidants
Antioxidants are the forces of nature. Antioxidants found in a number of unprocessed plant products counteract the "oxidative stress" of cells, which leads to disease, aging and stress.
Some antioxidant-rich foods, such as nuts and seeds, are high in vitamin E, which can help counteract the effects of age-related cognitive decline. Foods high in antioxidants include:
- fruits;
- dark chocolate;
- walnut;
- Pepper, cloves, oregano, mint and thyme
- celery;
- Okra;
- Artichoke;
- Kale;
- Chile;
- Apricots, dried apricots.
Omega-3 Fatty Acids
Adding omega-3 fatty acids improves cognitive function in young adults. Find them in the following healthy foods:
- flaxseed or flaxseed oil;
- Chia seeds;
- walnut;
- Beans;
- Vegetable oils.
Try Nootropic Herbs and Focus Supplements
"nootropics" are herbs, vitamins, and 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. Review the list of the best science-based focus-strengthening herbs.
Ginkgo Biloba
Ginkgo biloba is an ancient Chinese medicine used to improve brain and memory health. The supplement we use today comes from the ginkgo leaf; Scientific tests show that it can support memory.
Rhodiola rosea
Rhodiola rose, an herb that grows in the mountainous regions of Europe and Asia, helps with daily stress.
Another study showed that it supports normal cognitive functions such as problem solving, memory and information processing. It is also a tonic.
Curcumin
Turmeric is an ingredient in turmeric spice and has 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 poor memory and reduce the effects of periodic stress and anxiety.
One study found that bacopa increases cognitive productivity, including memory and low levels of anxiety, related to the health of the aging population.
Ginseng
Different types of ginseng are used differently by the body. Panax ginseng, or Asian ginseng, comes from Korea and is used to increase meditation, energy and concentration.
One study found that it helps children stay sane.
Ashwagandha
Ashvaganda roots and fruits are used in the Ayurvedic tradition. Being "adaptogenic", it helps the body adapt to stress. It's much easier to stay focused when you're not stressed!
L-theanine
L-theanine is an amino acid found mainly in green and black tea. This relatively rare amino acid helps to concentrate, even if it is not produced or required by the body.
One study found that combining L-theanine with caffeine improved participants' cognitive activities.
Tryptophan
Tryptophan is the most important amino acid, so the body needs it, but it doesn't produce it, so you need to get it from your diet. Tryptophan-rich foods have a positive effect on cognition and lift your spirits.
To remember
Improving focus and concentration is easy in your hands. You can take small but effective steps, such as eating a variety of foods to boost your sleep and mindfulness, and taking herbs that increase nootropic concentration if necessary.
Other ideas that help you focus better include going to nature to do daily tasks, pause, think, listen to music, and support your brain in general.