Enhancing concentration skills -
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Here are some ideas for improving your physical environment: Make sure you're comfortable — Start by ensuring that your chair and desk are at the right height for you to work comfortably.
If your chair is too high or your desk is too low, you'll be uncomfortable, and you'll be tempted to use this as an excuse to get up and walk away. Put up pictures — Viewing a natural scene or watching wildlife can help improve concentration. If you're able to put up pictures in your workspace, then choose landscapes or natural images that you enjoy.
This can help your concentration, especially if you can see the pictures from your desk. Drown out the noise — Listening to music can help, especially if it's instrumental music. Some people even use "white noise" apps — these produce a calming sound like ocean waves or falling rain.
This steady background noise can drown out other noise, helping you focus better and ignore distractions. Shut out distractions — if you work from home, it can be particularly difficult to get "into the flow. Where possible, try to establish a defined workspace, ideally with a door to shut out those household distractions.
Nutrition Follow some simple nutritional tips: Drink water — Many of us don't think about drinking water while we're working, yet dehydration can make us feel tired, irritable, slow, or even sick.
When our brains don't have enough fluid, they can't operate at peak performance. Staying hydrated is an easy way to help improve your concentration during the day. Eat breakfast — Start your day with a healthy breakfast. It's much harder to concentrate when you're hungry, so eat a well-rounded meal before you start work.
You can also help your concentration throughout the day by keeping healthy snacks at your desk. Almonds, wholegrain crackers, fresh fruit, and vegetables are good choices. Get up and move around — If you're like many people, you probably don't move around enough. And if you work from home, it can be even easier to forget to stretch your legs!
Research has shown that regular walking can help increase your focus during the day. Mindset Constant distractions, and the low productivity that's associated with these distractions, have become so commonplace in today's workplace that doctors have even given it a name: Attention Deficit Trait, or ADT.
Follow some of these guidelines to help focus your mind: Set aside time to deal with worries — Many of us have trouble concentrating during the day because we're constantly worrying about other things.
It could be a looming deadline for a project, a new colleague who's causing problems, or just the amount of work on your plate. If you find yourself distracted by worries, note them down so that you don't need to hold them in your mind.
Then schedule time to deal with these issues. Focus on one task at a time — It can be much harder to focus if you take minibreaks 15—30 seconds to answer emails, send text messages, or take quick phone calls. Some researchers believe that it can take up to 15 minutes for us to regain complete focus after a distraction.
Close your email inbox and chat program — Let your inbox do its job. If possible, set your online status to "Do Not Disturb" and let your colleagues know that you need to focus. If your organization operates an open-door policy in the office then try working from home to avoid workplace distractions.
Switch between high- and low-attention tasks — This can give your brain a rest after heavy concentration. For instance, if you spend two hours working on your department's budget, you'll probably feel tired afterward.
You can recharge your energy by working on a low-attention task, like filing, for 15 minutes before going back to your budget. Prioritize — Having too much to do can be distracting, and this can sometimes cause procrastination.
Or, you may quickly jump from task to task, creating the illusion of work — but in reality, you're not accomplishing much. If you're not sure which tasks to start or which are most important, take 10 or 15 minutes to prioritize your To-Do List.
Our article Overcoming Procrastination can also help. More Tips for Improving Your Concentration Take short breaks — We can be masters at focusing, but eventually we're going to need a break. Our minds can struggle to concentrate intensely on tasks for eight hours a day. This is where it can be better to divide your work into one-hour segments, with a 5—10 minute break between tasks.
This short break will allow your mind to rest before focusing again. Do your hardest tasks when you're most alert — This will help you maximize your concentration.
Do you want to learn how to schedule your tasks around your energy levels? Read our article Is This a Morning Task? Use a phone headset — If you have a headset for your phone, consider using it for a few hours each day.
If your colleagues think you're on the phone, they're less likely to interrupt you. Promise yourself a reward — For instance, make a rule that if you focus intensively for 45 minutes on one task, you can take a break to get a cup of coffee when you're done.
Little "self-rewards" can often be great motivators. Schedule email downloads — It can be tremendously distracting to have emails pinging into your inbox every few minutes — you're tempted to stop what you're doing, and answer them right away.
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Common Factors That Impact Attention Insufficient sleep Distractions Multitasking Poor eating habits Inadequate physical activity Unsuitable environmental conditions Without proper rest and nutritious food, it is difficult to remain productive and focused for an extended period of time.
Cognitive Issues with Concentration Inadequate sleep can greatly affect cognitive functions, such as alertness, thought processes, and focus. Psychological Challenges That Impede Focus Depression, bereavement, and anxiety can all impede our ability to concentrate.
Medical Difficulties That Affect Concentration Medical conditions such as diabetes, hormonal imbalances, and anemia can reduce concentration, and medications can also impair focus.
Environmental Difficulties In the workplace, poor working conditions, shared workspaces, and intensive or negative energies can all impact concentration. Methods to Improve Concentration When concentration is a challenge, it is important to give yourself a break and accept that attention is likely to be lower.
Further, there are a few steps that can be implemented to try and improve focus: Develop healthy bedtime routines Stay physically active Make sure the environment is suitable for productivity Encourage and motivate yourself If difficulty concentrating persists, it is a good idea to consult with a professional.
Enhancing Concentration Having difficulty concentrating? Eliminating Distractions The most effective way to stay on task is to reduce or eliminate any potential distractions.
Controlling Multitasking Although multitasking can lead to feeling more productive, it may actually lower productivity and reduce focus. Mindfulness and Meditation Increasing mental fitness and wellbeing can help with concentration. Getting Sufficient Sleep Proper rest is essential for optimal functioning.
Staying in the Moment Though it may seem counterintuitive, it is important to remember that you have control over your concentration. Connecting With Nature Spending time in nature can be beneficial for improving concentration and avoiding burnout. Cognitive Stimulation Brain training games can be useful for strengthening mental processes such as memory, concentration, and problem-solving and therefore aid in focus.
Physical Exercise Starting the day with simple exercise can improve concentration by releasing chemicals essential for memory and mental sharpness. Listening to Music Music has been found to have therapeutic effects on the brain. Healthy Eating Proper nutrition can go a long way in helping to keep blood sugar levels even and fuel the brain.
Enhance Your Focus and Concentration Improving your focus and concentration can be a challenge, especially in our ever-increasingly busy world.
Eat Foods for Brain Health Incorporating certain brain-healthy foods into your diet can help to improve your focus and keep your brain sharp. Set a Daily Priority Each day, make it a priority to set one task that you can commit to achieving that day.
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