I find it harder to concentrate on. Tips to resolved it.
Be concentrated sometimes cost us an extra effort to make our daily activities, in these cases we often jumped from one activity to another without order and much less under an idea of priorities.
We can define the concentration the mental effort to carry out an activity at one time given . Therefore we should not confused it with the attention span, since this can be defined as the period of time who an individual can concentrate on something.
Without considering disorders such as ADHD – Attention deficit hyperactivity disorder – depression, Alzheimer’s, brain injuries and other similar causes, there are circumstances that affect concentration . Examples are lack of sleep , stressful situations, age, self-sabotage, Burnout, an inappropriate diet, among others.
Here are some recommendations to improve your concentration.
1.- Train your brain
A good step is to dedicate 15 minutes a day, 5 days a week, to brain training activities which can have a great impact on concentration and general mental health in addition to creating an additional reserve of neurons as I mentioned in my book, “Can I Modify my Reality” .
Reading would be a good idea for this training, you can also add to the above learning or improving a second or third language, doing crosswords and letter games, sudoki and computer or virtual games that are known as video games as described by Marios Kyriazis and Elisavet Kiourti in the article – Video Games and Other Online Activities May Improve Health in Ageing – , and from which I copy an excerpt from it: “ There is increasingly strong evidence that online video games have beneficial cognitive effects in older adults. For instance, video game training improves several aspects of cognitive functioning, such as reaction time, memory, and attention span, as well as general cognitive control and multitasking. Complex 3-D video games improve hippocampal-associated memory and also physical parameters, such as postural balance and muscle strength, particularly those games that concentrate on strategy. Video games may also be useful in dementia. One way these activities may effect health enhancement is through a hormetic mechanism. In this case, the instigation of hormesis is based on a continual state of cognitive novelty, when one operates at the “ outer edge of their comfort zone, ” performing mental activities that are “ challenging but do-able. ” In practice, this translates as an activity that provokes rather than annoys, and it is pleasantly . ” Kyriazis, M., & Kiourti, E. (2018). Video Games and Other Online Activities May Improve Health in Aging. Frontiers in medicine , 5 , 8. https://doi.org/10.3389/fmed.2018.00008
2 . Take care of sleeping
Lack of sleep can easily disrupt concentration, not to mention other cognitive functions such as memory and attention.
Occasional sleep deprivation may not cause you too much trouble. But not sleep well at night and regularly can affect the behaviour, the mood and the concentration.
In addition to other disorders not only in the field of behavioural and affective but also physiological.
A demanding schedule, health problems , stress, and other factors sometimes make it hard to get enough sleep.
The recommendation generally accepted is that adults must sleep 7 to 8 hours each night.
There are a couple of simple things that can improve our sleep, between them:
– Stop watching the so-called blue light screens one hour before going to bed along with the Television .
– Keep overnight bedroom at a temperature cool and comfortable -16 to 18 ° C .
– Relax before bed with soft music and / or a book.
Go to bed and get up around the same time every day, even on weekends. Although routines are devalued in the public opinion and spontaneity is promoted, our brain appreciates a bit of order and routine.
Exercise regularly, but try to avoid an intense workout right before bed.
3.- Just as you exercise your brain, exercise your body.
Increased concentration is one of the many benefits of regular exercise. Exercise benefits everyone and in addition to improving health, it also helps brain functions to perform better and the concentration between them is improved.
I recommend at least a 30 minute aerobic routine at least 3 times a week if you can increase to 60 minutes and 5 days a week it will be something that your body and mind will appreciate.
It is also possible that the way you do some daily things such as could be modified:
Accompany walking or biking to the children to school
Take the stairs instead of the elevator.
If your trip has a distance of less than 1.5 km be carried out on foot.
If your trip has a distance of less than 4 km do them by bicycle.
And finally another things like that can you figured out.
4 . Rediscover nature
Go out every day for just 15 to 20 minutes to green places such as:
Take a walk in a park. Sitting in your garden or backyard can help, too. Any natural environment has benefits.
Add a plant or two to your workspace or home for a variety of positive benefits.
Succulents are great options for low-maintenance plants if you don’t have a green thumb.
5 . Try meditation and Yoga
Mindfulness and meditation practices can offer multiple benefits. Enhanced concentration is just one of them.
Meditation does not mean simply sitting quietly with your eyes closed. Yoga, deep breathing and many other activities can help you meditate not to mention the benefit it will have on stress and its consequences. Yoga will also improve the physical and physiological state in addition to being an extremely entertaining activity.
6 – Food is a key to success
The foods you eat can affect cognitive functions such as concentration and memory. Avoid processed foods, excess sugar, and very fatty foods. To increase focus, take more of the following:
fatty fish (think salmon and trout)
eggs (white and yolk)
Staying hydrated has a positive impact on concentration. Even mild dehydration has an impact on brain function.
Eat breakfast increase in the concentration early in the morning. Eat a meal low in added sugars and high in protein and fibre. Oatmeal, plain yoghurt with fruits, or whole wheat toast with eggs are good options for breakfast. And please Try not to skip any of the three daily meals.
It is also possible that concentration difficulties are related to underlying physical or mental health conditions. Some common ones include:
ADHD (attention deficit hyperactivity disorder) can create learning and memory problems for both children and adults. It is usually characterized by a persistent pattern of inattention, hyperactivity, and impulsivity.
Cognitive dysfunction or impairment affects concentration, memory, and learning.
You can also find it difficult to focus on work or school when you are under a lot of stress.
Concussions and other brain injuries can also affect concentration and memory.
Consider ask for a professional opinion. Something more important than ordinary distractions could affect your ability to concentrate, even if you are not aware of it.
It may be helpful to start by talking to a trained Medical, Psychological or Behavioural Coach or therapist , especially if you are feeling stressed or have noticed changes in your mood.
Many adults living with untreated ADHD have trouble concentrating or focusing their attention for long periods of time. A mental health professional can help diagnose this or any other condition and help you get started on treatment.