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11 tips to improve concentration
Improving Concentration could make it easier if you’ve ever found it difficult to get through a challenging task at work!
Concentration refers to the mental effort you direct toward whatever you’re working on or learning at the moment. It’s sometimes confused with attention span, but attention span refers to the length of time you can concentrate on something
Check out the following list that helps you improve concentration
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Train your brain
Playing certain types of games can help you get better at concentrating. Such as:
- sudoku
- crossword puzzles
- chess
- jigsaw puzzles
- word searches or scrambles
- memory games
Results of a 2015 study, of 4,715 adults suggest spending 15 minutes a day, 5 days a week, on brain training activities can have a big impact on concentration. Brain training games can also help you develop your working and short-term memory, as well as your processing and problem-solving skills.
2. Get your game on
Brain games may not be the only type of game that can help improve concentration. Newer research also suggests playing video games could help boost concentration. A 2018 study looking at 29 people found evidence to suggest an hour of gaming could help improve visual selective attention (VSA). VSA refers to your ability to concentrate on a specific task while ignoring distractions around you. This study was limited by its small size, so these findings aren’t conclusive. The study also didn’t determine how long this increase in VSA lasted.
3. Improve Sleep
Sleep deprivation can easily disrupt concentration, not to mention other cognitive functions, such as memory and attention. Occasional sleep deprivation may not cause too many problems for you. But regularly failing to get a good night’s sleep can affect your mood and performance at work. Being too tired can even slow down your reflexes and affect your ability to drive or do other daily tasks.
A demanding schedule, health issues, and other factors sometimes make it difficult to get enough sleep. But it’s important to try and get as close to the recommended amount as possible on most nights. Many experts recommend adults aim for 7 to 8 hours of sleep each night.
Improving the sleep you do get can also have benefits. A few quick tips:
- Turn off the TV and put away screens an hour before bed.
- Keep your room at a comfortable but cool temperature
- Wind down before bed with soft music, a warm bath, or a book.
- Go to bed and get up around the same time each day, even on weekends.
- Exercise regularly, but try to avoid a heavy workout just before bed
4. Make time for exercise
Increased concentration is among the many benefits of regular exercise. Exercise benefits everyone. A 2018 study looking at 116 fifth-graders found evidence to suggest daily physical activity could help improve both concentration and attention after just 4 weeks. If you struggle to find time to exercise or don’t want to join a gym, try to think of fun ways to work it in throughout the day. If you get your heart rate up, you’re exercising. Ask yourself:
- Can you walk your kids to school?
- Can you get up 20 minutes earlier every morning to fit in a quick jog around your neighbourhood?
- Can you split up your weekly grocery trip into two or three trips by foot or bike?
- Can you walk to the coffee shop instead of driving?
5. Spend time in nature
If you want to boost your concentration naturally, try to get outside every day, even for just 15 to 20 minutes. You might take a short walk through a park. Sitting in your garden or backyard can also help. Any natural environment has benefits. Scientific evidence increasingly supports the positive impact of natural environments. Research from the 2014 Trusted Source found evidence to suggest including plants in office spaces helped increase concentration and productivity, as well as workplace satisfaction and air quality. Try adding a plant or two to your workspace or home for a range of positive benefits. Succulents make great choices for low-maintenance plants if you don’t have a green thumb.
6. Give meditation a try
Meditation and mindfulness practices can offer multiple benefits. Improved concentration is only one of these. A 2011 review of 23 studies found evidence to suggest mindfulness training that emphasizes attention focus could help increase attention and focus. Mindfulness can also improve memory and other cognitive abilities.
Check out our Carejobz Spotify for a playlist on a guided meditation
7. Take a break
How can taking a break from work or homework to increase your concentration? This idea might seem counterintuitive, but experts say it really works. Consider this scenario: You’ve spent a few hours on the same project, and suddenly your attention starts to wander. Even though it’s hard to keep your mind on the task, you stay at your desk, forcing yourself to keep going. But your struggle to focus just makes you feel stressed and anxious about not completing your work in time.
You’ve probably been there before. Next time this happens, when you first feel your concentration drop, take a short mental break. Refresh yourself with a cool drink or nutritious snack, take a quick walk, or go outside and get some sun.
8. Listen to music
Turning on music while working or studying may help increase concentration. Even if you don’t enjoy listening to music while you work, using nature sounds or white noise to mask background sounds could also help improve concentration and other brain functions, according to research. Check out our Spotify for some of our consultants favourite music!
9. Vary your diet
The foods you eat can affect cognitive functions like concentration and memory. Avoiding processed foods, too much sugar, and very greasy or fatty foods. To boost concentration, try eating more of the following:
- Fatty Fish: Salmon and Trout
- Eggs
- Blueberries
- Spinach
Staying hydrated can also have a positive impact on concentration. Even mild dehydration can make it harder to focus or remember information. Eating breakfast can help by boosting your focus first thing in the morning. Aim for a meal that’s low in added sugars and high in protein and fiber. Oatmeal, plain yogurt with fruit, or whole-grain toast with eggs are all good breakfast choices.
10. Try Supplements
Some supplements may help promote better concentration and improved brain function. You’ll want to check with your healthcare provider before trying any supplements, especially if you have any health conditions or allergies. A doctor can go over the possible benefits and risks of supplements with you and may recommend one that’s best for your needs.
The following supplements may help promote increased concentration and overall brain health:
- Folate
- Choline
- Vitamin K
- Flavonoids
- Omega 3 Fatty Acids
11. Do a concentration workout
Concentration workouts often help children who have trouble focusing. This mental workout involves fully devoting attention to an activity for a set period of time.
Try these activities:
- Draw or doodle for 15 minutes.
- Spend a few minutes tossing a balloon or small ball with another person.
- Set a timer for 3 to 5 minutes. Try to blink as little as possible.
Trouble concentrating can relate to things going on around you. Common causes include interruptions from co-workers, distractions from your roommates or family members, or social media notifications.Some ways to improve concentration may work well, while others may not seem to do much for you. Consider giving a range of improving concentration approaches a try to see what helps.
Souce: Healthline
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