Enhancing focus and concentration -
Meditation is a great way to concentrate better over time. It boosts concentration skills by helping you become centered and calm. As you are meditating, notice if your mind is wandering and direct it back to the present moment. While working, break up long periods of time with short breaks.
Use these breaks to practice deep breathing and mindfulness. You can do this on your own, or by using a mindfulness app like Headspace to guide your meditation. As we discussed, getting enough sleep is another effective way to boost concentration.
One of the best ways to improve your sleep quality is by creating a nighttime routine. Take a five-minute break. Step away from the computer, stretch your legs, get a snack, or practice meditation. This can boost concentration and allow you to concentrate better for the rest of the day.
And you deserve it! Some balls can drop and the world will keep spinning, while others will have more serious consequences. Having a lot to do can feel overwhelming, which can lead to procrastination or multitasking, which research shows is less efficient than working on one task at a time.
Write a list of everything you want to get done throughout the day. Then, make a second list that only has your top priorities for the day. Focus on a single task at a time until you accomplish those things before moving on to other tasks.
Boosting concentration can have a positive effect on so many other areas of life. By concentrating better, you will be able to get more done in a shorter amount of time, and feel more confident in the work you do. Try Clockwise for free, and give yourself the gift of more time!
As the founder of Wild Hearted Words, a creative marketing agency for global brands, Judy is also a mentor with the Founder Institute, the world's largest pre-seed accelerator.
Follow along her journey at WildHeartedWords. Login Get started for free. Photo by. Factors affecting concentration There are so many different factors that can affect one's concentration and attention span, such as health conditions or aspects of your work environment. Distractions Distractions can come in a host of shapes and forms.
Various mental and physical health conditions Mental and physical health conditions alike affect brain function. Diet and lifestyle Diet also contributes to both physical health and mental well-being.
Leave your phone in a different room We all know that text messages, phone calls, and social media notifications can derail your workflow.
Drink a cup of coffee Research shows that caffeine improves concentration. Find your ideal workspace Your work environment can have a huge impact on the ability to focus on a single task for a long period of time.
Play brain training games Brain training games have been shown to improve cognitive abilities in adults and children alike. Eat Omega-3 rich food As we already talked about, lifestyle and diet can have a huge impact on one's memory over time as well as cognitive function in the moment.
Foods with high amounts of Omega-3 fatty acids include: Fish such as salmon or trout Chia seeds Avocados Walnuts Flax seeds 7. The following factors and health conditions can cause difficulty concentrating or contribute to a decline in concentration:.
If changes in diet or lifestyle do not help improve concentration, people can contact a doctor. Persistent problems with concentration may be a sign of an underlying condition.
People can also speak with a doctor if an inability to concentrate affects their personal or working life. Healthcare professionals can suggest lifestyle changes and monitor people to see if these management strategies make a difference.
People may be able to improve concentration by addressing any potential causes, such as a lack of sleep or poor nutrition. Getting regular exercise, practicing good sleep hygiene, eating healthily, and using productivity tools may all help support concentration. If people have persistent difficulty concentrating, they can see a doctor to check if an underlying health condition may be the cause.
Difficulty focusing is a key ADHD symptom. Some people with the condition may also hyperfocus on tasks they enjoy. Learn more about ADHD's effects on….
In an age of constant stimuli and distractions, it can be almost impossible to concentrate. We have put together some concentration-enhancing…. Avoidant personality disorder treatment usually involves talk therapy, which can help a person reframe negative self-beliefs.
Learn more. Body dysmorphia and gender dysphoria both involve a person feeling dissatisfied with aspects of their body. However, they are not the same.
My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.
Medical News Today. Health Conditions Health Products Discover Tools Connect. How can people improve concentration and focus?
Medically reviewed by Francis Kuehnle, MSN, RN-BC — By Beth Sissons on August 21, Avoid multitasking Get enough sleep Mindfulness Take breaks Be in nature Exercise Balanced diet Productivity techniques Causes Getting help Summary Diet and lifestyle changes, such as getting enough sleep and practicing mindfulness, may help improve concentration.
Avoid multitasking. Get enough sleep. Practice mindfulness. Take regular short breaks. When does video game use become an addiction? 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. 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. What are some healthy sleep habits?
Increased concentration is among the many benefits of regular exercise. Exercise benefits everyone. A study looking at fifth-graders found evidence to suggest daily physical activity could help improve both concentration and attention after just 4 weeks.
Other research looking at older adults suggests a year of moderate aerobic physical activity can help stop or even reverse memory loss that occurs with brain atrophy related to age.
Experts recommend aerobic exercise, but doing what you can is better than doing nothing at all. Depending on your personal fitness and weight goals, you may want to exercise more or less. Ask yourself:. If you can, try getting exercise right before you really need to focus or when taking a mental break.
How can exercise benefit your mental health? If you want to boost your concentration naturally, try to get outside every day, even for a short while. You might take a short walk through a park. Sitting in your garden or backyard can also help.
Any natural environment has benefits. According to the American Psychological Association APA , spending time in nature can have a positive impact on both physical and mental health.
Research from 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. Children benefit from natural environments, too. Research published in followed over 1, children from birth to age 7.
The study hoped to determine how lifelong exposure to trees and greenery at home or in the neighborhood might affect attention in children. The study suggests that natural environments could benefit brain development and may improve attention in children.
For children with ADHD, research suggests spending time in nature can:. What are some more natural remedies for ADHD? Meditation and mindfulness practices can offer multiple benefits. Improved concentration is only one of these.
A 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. Yoga , deep breathing, and many other activities can help you meditate. What are some other benefits of meditation?
How can taking a break from work or homework increase your concentration? This idea might seem counterintuitive, but experts say it really works.
But your struggle to focus just makes you feel stressed and anxious about not completing your work in time. 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. Breaks can help boost these functions and more. What are some signs of burnout? Turning on music while working or studying may help increase concentration, but this will depend on the individual.
What are some more benefits of music? The foods you eat can affect cognitive functions like concentration and memory. To boost concentration, avoid processed foods, too much sugar, and very greasy or fatty foods. You can find more brain foods on this list.
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. Oatmeal, plain yogurt with fruit, or whole-grain toast with eggs are all good breakfast choices.
Which foods can help if you have depression? If you feel your concentration starting to drop, consider a cup of coffee or green tea. A study found evidence to suggest phytochemicals naturally found in matcha, a type of green tea, not only improve cognitive function but can help promote relaxation.
So matcha may be a good option if coffee makes you feel jittery or on edge. How does caffeine affect your body? Some supplements may help promote concentration and improve brain function.
However, there is not enough research to confirm that these supplements are effective or safe for everyone. Also, the Food and Drug Administration FDA does not regulate supplements. This means you cannot be sure of the precise ingredients or how supplements will interact with other drugs.
Always check with a doctor before trying any supplements, especially if you have any health conditions or allergies. Which supplements can help you focus better? Concentration workouts often help children who have trouble focusing.
By the Mind Tools Content Team. How many times have you tried Enhancing focus and concentration focus on a task, Enhancing focus and concentration to find comcentration your mind Enhahcing wandering? Despite your best intentions, you just can't concentrate. We've all been in this familiar, frustrating situation, and it's something that can really undermine our performance. In this article, video and infographic, we'll review strategies that you can use to improve your concentration and to reduce your daily distractions.Enhancing focus and concentration -
Research shows that caffeine improves concentration. Dopamine, in turn, affects the ability to focus and maintain concentration. Just remember to not go overboard on caffeine as it can contribute to dehydration and lead to an overreliance on caffeine.
Your work environment can have a huge impact on the ability to focus on a single task for a long period of time. Many people find the quiet hum of a coffee shop to be an environment conducive to deep concentration. Working from a coffee shop also allows you to easily pick up that cup of coffee that could boost concentration!
Try turning on some classical music or play nature sounds that will be calming and help boost concentration. Many people enjoy using a standing desk or ergonomic chair to keep their body feeling good while they work. If possible, brighten up your workspace with inspiring artwork or photos of people and places you love.
Brain training games have been shown to improve cognitive abilities in adults and children alike. These would include things like chess, sudoku, or jigsaw puzzles. Researchers found that study participants who spent 15 minutes per day for five days a week benefited from it.
In addition to playing a game of chess, you can also find brain training games online. Lumosity offers users a large selection of scientifically backed games, or you might want to try out the popular word game, Wordle. As we already talked about, lifestyle and diet can have a huge impact on one's memory over time as well as cognitive function in the moment.
Start your day by eating a breakfast filled with proteins and fibers that will help keep you full for a long time. And be sure to drink plenty of water as dehydration can be another distraction throughout the day. Fueling your body well will allow you to approach challenges with a clear view and good problem-solving abilities.
Meditation is a great way to concentrate better over time. It boosts concentration skills by helping you become centered and calm. As you are meditating, notice if your mind is wandering and direct it back to the present moment. While working, break up long periods of time with short breaks.
Use these breaks to practice deep breathing and mindfulness. You can do this on your own, or by using a mindfulness app like Headspace to guide your meditation.
As we discussed, getting enough sleep is another effective way to boost concentration. One of the best ways to improve your sleep quality is by creating a nighttime routine.
Take a five-minute break. Step away from the computer, stretch your legs, get a snack, or practice meditation. This can boost concentration and allow you to concentrate better for the rest of the day.
And you deserve it! Some balls can drop and the world will keep spinning, while others will have more serious consequences. Having a lot to do can feel overwhelming, which can lead to procrastination or multitasking, which research shows is less efficient than working on one task at a time.
Write a list of everything you want to get done throughout the day. Then, make a second list that only has your top priorities for the day. Focus on a single task at a time until you accomplish those things before moving on to other tasks.
Boosting concentration can have a positive effect on so many other areas of life. By concentrating better, you will be able to get more done in a shorter amount of time, and feel more confident in the work you do.
Try Clockwise for free, and give yourself the gift of more time! As the founder of Wild Hearted Words, a creative marketing agency for global brands, Judy is also a mentor with the Founder Institute, the world's largest pre-seed accelerator.
Follow along her journey at WildHeartedWords. Login Get started for free. Photo by. Factors affecting concentration There are so many different factors that can affect one's concentration and attention span, such as health conditions or aspects of your work environment. Distractions Distractions can come in a host of shapes and forms.
Various mental and physical health conditions Mental and physical health conditions alike affect brain function. Diet and lifestyle Diet also contributes to both physical health and mental well-being. Leave your phone in a different room We all know that text messages, phone calls, and social media notifications can derail your workflow.
Drink a cup of coffee Research shows that caffeine improves concentration. Find your ideal workspace Your work environment can have a huge impact on the ability to focus on a single task for a long period of time.
Play brain training games Brain training games have been shown to improve cognitive abilities in adults and children alike. Eat Omega-3 rich food As we already talked about, lifestyle and diet can have a huge impact on one's memory over time as well as cognitive function in the moment.
Multitasking is the act of performing several tasks at the same time, which can involve repeatedly switching from one task to the other. Trying to carry out multiple tasks at the same time places more demand on areas of the brain involved in attention and focus, which have limited capacity.
Focusing on one task at a time and seeing it to completion may help improve concentration and focus. Getting enough sleep may help improve concentration, as a lack of sleep can affect attention and response times. Adults usually need 7 hours or more of good-quality sleep each night.
Tips for getting enough sleep include:. A study found that concentration had a significant positive link to mindfulness, whereas perceived stress, irritability, and psychological distress had a negative association with concentration.
Mindfulness is the focus on the present moment, without judgment. The National Institutes of Health NIH suggest the following ways to practice mindfulness:. According to the American Psychological Association APA , concentration begins to dip after about 30 minutes of focusing on a task. The organization refers to older research that found people who took a short break in a visual task maintained performance levels for 40 minutes.
This suggests regular small breaks may help people stay focused and sustain concentration levels. Even a break of a few seconds may make a positive difference.
Spending time in nature may have positive effects on cognitive function. Urban environments may negatively affect attention, whereas green spaces may help improve concentration and working memory. A study of preschool and primary school children found a link between exposure to green spaces in the residential areas they grew up in and better scores on tests measuring attention.
According to a study , physical activity is positively linked to academic performance, and structured physical activity may improve concentration and mental focus. In particular, coordinated bilateral exercises, which use both sides of the body and simultaneous movements, may engage both sides of the brain and improve cognitive function.
The study found that school-aged children who took part in daily coordinated bilateral exercise breaks had significant improvements in concentration and attention after 4 weeks compared with a control group.
Getting up and moving around from a desk may also help improve concentration and productivity. Standing up for periods of work or taking breaks to walk around may help improve blood flow and circulation, which may help increase how active and engaged the brain is.
According to a review , diet may influence cognitive function. Foods high in refined sugars and saturated fats may have a negative impact on concentration. Foods with a low glycemic index may help improve attention and memory.
A lack of amino acids may also affect neurotransmitters such as serotonin which may link to learning, reasoning, and memory. Eating a diet rich in fruits and vegetables, limiting saturated fat and sugar intake, and drinking enough water each day may help support concentration levels.
A article suggests the following tips for improving concentration, staying focused, and increasing productivity:. The following factors and health conditions can cause difficulty concentrating or contribute to a decline in concentration:.
If changes in diet or lifestyle do not help improve concentration, people can contact a doctor. Persistent problems with concentration may be a sign of an underlying condition. People can also speak with a doctor if an inability to concentrate affects their personal or working life.
Healthcare professionals can suggest lifestyle changes and monitor people to see if these management strategies make a difference.
People may be able to improve concentration by addressing any potential causes, such as a lack of sleep or poor nutrition. Getting regular exercise, practicing good sleep hygiene, eating healthily, and using productivity tools may all help support concentration.
If people have persistent difficulty concentrating, they can see a doctor to check if an underlying health condition may be the cause. Difficulty focusing is a key ADHD symptom. Some people with the condition may also hyperfocus on tasks they enjoy.
Learn more about ADHD's effects on…. In an age of constant stimuli and distractions, it can be almost impossible to concentrate. We have put together some concentration-enhancing….
Avoidant personality disorder treatment usually involves talk therapy, which can help a person reframe negative self-beliefs.
Learn more. Body dysmorphia and gender dysphoria both involve a person feeling dissatisfied with aspects of their body.
New research shows little risk of infection from prostate biopsies. Discrimination at Enhancint is linked to Enhancing focus and concentration blood Body shape transformation. Enhancing focus and concentration fingers and toes: Poor flcus or Raynaud's Enhanciny You're trying to concentrate, but your mind is wandering or you're easily distracted. What happened to the laser-sharp focus you once enjoyed? As we age, we tend to have more difficulty filtering out stimuli that are not relevant to the task at hand. Like a computer that slows with use, the brain accumulates wear and tear that affects processing. And when your concentration Enhancing focus and concentration to drift, it can lead to negative consequences, such amd missing concentrattion details or not completing tasks on time. Once Diuretic effect of caffeine understand why your mind wanders, Enhancing focus and concentration can Enhancint steps to train your mental muscle, eliminate distractions, and stay focused. The idea of focusing on one task seems easy, but, in reality, we all struggle sometimes. Here are a few reasons why you may be finding it hard to focus:. There may be other examples that can affect your memory. For instance, substance abuse and thyroid problems can negatively affect your mental state and ability to concentrate.In the information Enhancing focus and concentration age, being able to concentrarion and keep your attention on the task at hand can be concentratioh struggle. Andd have compiled concentratiion concentration-boosting and distraction-fighting techniques to Enhancing focus and concentration up your capacity Enhancing focus and concentration Berry Face Mask DIY. On an average day, Americans are Enhanciny with an fous 34 gigabytes of information andEnhancing focus and concentration.
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Evidence suggests that taking a cpncentration Enhancing focus and concentration the following distractions could enhance your ability to concentrate.
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The authors concluded that taking an email vacation EEnhancing decreases stress and improves concentration and focus. Enhancin you are alerted Enhanving text or flcus incoming call by an alarm, Enhancing focus and concentration, or trendy concentrafion, a cell phone notification can distract you enough to impair your ability ficus concentrate on a task.
In fact, the distraction caused by a fcous is just as focs as using your cell phone to make calls or send a text message, according to research. A team discovered that while notifications are short in duration, they tend to trigger task-irrelevant thoughts or mind wandering that damages task performance.
The team explained that task performance takes a hit because humans have a limited capacity for attention that needs to be split between tasks. The researchers also emphasized that just being aware of a missed text or call can have the same effect.
If you need to stay on track and focused, it might be worth either turning off your cell phone, setting it to silent, or putting it away somewhere that you cannot see it.
The curiosity of checking personal social media accounts can often be overwhelming, but research indicates that there are negative consequences when using social media during office hours. Approximately 2. Using social media during working hours has been revealed to have an adverse effect on self-reported work performance and concentration, and the well-being of the organization.
Fighting the urge to use social media while you need to concentrate may help to improve your productivity and concentration. Other research demonstrates how to take the best type of break to boost energy, motivation, and concentration. Researchers recommend taking:.
Taking breaks earlier in the day and doing preferred activities lead to better health, job satisfaction, and revival of energy, motivation, and concentration. Workers also experienced fewer headacheseyestrain, and lower back pain after their break.
Our environment plays a significant role in how well we are able to concentrate. It is known that by decluttering your home or tidying your desk, your mind also feels more orderly, free, and able to think more clearly.
Design your own work space. Whether you have full control over the design of your work space or can embellish your desk with just a few personal items, having control over our work environment can help to improve productivity. A study compared people who completed a series of tasks in a bare and functional office space, an office decorated with plants and pictures, and an office in which the individual designed the space.
People who were in a space with plants and pictures were 17 percent more productive than those in bare office, while those who designed their own spaces were 32 percent more productive than the workers at a functional desk.
Listen to Baroque classical music. Play natural sounds. If Baroque music is not your thing, playing natural sounds could also benefit concentration. Researchers revealed that playing sounds from nature in the office, such as flowing water, could enhance cognitive abilities and optimize the ability to concentrate.
Inhale rosemary aroma. Research has suggested that exposure to rosemary aroma may improve speed and accuracy of cognitive performance. Problem-solving exercises, brain training methods, and even video games could all have a positive, negative effect, or no effect at all on concentration, depending on which study you read.
Recent research has indicated that people who often do word puzzles, such as crosswords, have better brain function later in life. Researchers found direct relationships between how often pople used word puzzles and the speed and accuracy of performance on tasks assessing reasoning, memory, and attention.
A study has emphasized that it matters what type of brain training you are doing to improve memory and attention. Participants who practiced dual n-back demonstrated a 30 percent improvement in their working memory — almost double the gains made by the complex span group. Dual n-back is a memory sequence test wherein individuals have to remember a sequence of auditory and visual stimuli that are updated continuously.
Playing video games has been shown to cause changes in many regions of the brain. Researchers discovered that video game use altered the brain regions that are responsible for visuospatial skills and attention and made them work more efficiently. Physical activity, dietary choices, and weight are all factors that can contribute to how well you function and your concentration levels.
For example, if you skip breakfast, it is unlikely that by lunchtime you will be able to perform tasks to the best of your ability due to hunger pangs. Looking after your well-being, staying active, and eating concentration-boosting foods can all help toward improving concentration.
To increase your ability to concentrate, you might want to add some walnuts, avocados, and chocolate to your dietary repertoire.
Walnuts may improve performance on tests for cognitive function, including those assessing information processing speed, memory, and concentration. Consuming one avocado every day may help improve cognitive function due to an upsurge in lutein levels in the eye and brain.
Researchers uncovered that eating an avocado daily enhanced measures of cognitive skills, including processing speed, memory, and attention.
Chocolate — or specifically the cocoa bean — is rich in flavanols, which are compounds that have neuroprotective effects. Cocoa flavanols may help to improve cognitive processing speed, working memory, and attention when ingested for between 5 days and 3 months.
Research has revealed that individuals who practice sport can perform better on cognitive tasks than those with bad physical health. When compared with a group who led a more sedentary lifestyle, the group who were in good physical condition performed better on tasks testing sustained attention.
A study of older adults also specified that exercise improved brain function. All participants who exercised for between 75 minutes and minutes per week showed elevated attention levels and an increased ability to focus.
Yoga may significantly improve energy levels and brain function. Investigators found that practicing Hatha yoga and mindfulness meditation for 25 minutes per day boosted the regions of the brain associated with goal-directed behavior and allowed participants to focus more easily.
Research unearthed a connection between weight loss and improved memory and concentration. Researchers say that factors such as high blood pressuresleep apnea, and type 2 diabeteswhich often result from obesitymight impair the brain.
They suggest that as people get back to a healthy weight and the associated problems disappear, their cognitive issues will vanish, too. If you have tried all the above and you are still wrestling with your inability to concentrate, grab yourself a large coffee. Caffeine has been shown to affect the alerting and executive control networks of the brain and has clear beneficial effects on concentration and attention.
Whether you want to stay sharp in the workplace or protect your cognitive abilities as you age, we have found some memory-boosting tips that can help….
Are you looking for ways to improve your mind and boost brain power in ? Look no further; we have compiled the best brain enhancing methods to try. Work can get very stressful, and often, we carry that stress with us into our private lives.
How can we avoid doing that to maintain a work-life…. In a person with attention deficit hyperactivity disorder ADHDthe brain may display characteristic patterns of behavior. Neurofeedback aims to…. Avoidant personality disorder treatment usually involves talk therapy, which can help a person reframe negative self-beliefs.
Learn more. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.
Medical News Today. Health Conditions Health Products Discover Tools Connect. Five ways to boost concentration. By Hannah Nichols on November 24, — Fact checked by Jasmin Collier. Share on Pinterest Concentrating can sometimes be a challenge, but steps can be taken to enhance your ability to concentrate.
Share on Pinterest Add some greenery to your office to increase concentration levels in the workplace. Take a break.
: Enhancing focus and concentration| 11 tips for improving concentration and focus | What we are actually doing concentraation switching from one task to another. Focuus distractions dwindling down? Fighting Enhancing focus and concentration urge to Metabolic health programs social media while you need to concentrate may help to improve your productivity and concentration. Mental fatigue with Kumospace. By honing these skills we can boost productivity levels along with efficiency thereby amplifying cognitive capabilities which leads not only towards accomplishing but also enriching lives more profoundly. |
| How to Focus: 7 Useful Tips That Can Help | Blog BetterUp Concenhration The latest Enhanclng and ideas Enhancing focus and concentration building a focks workplace. If you find Enhancing focus and concentration distracted concenrration worries, note them down so that you Heart health exercises need to hold them in your mind. These vitamins and nutrients help with brain focus and improve memory. Fueling your body well will allow you to approach challenges with a clear view and good problem-solving abilities. One of the best ways to improve your sleep quality is by creating a nighttime routine. Exercise benefits everyone. |
| Tips to improve concentration - Harvard Health | In some cases, difficulty concentrating may indicate an underlying health issue. Regular exercise, good quality sleep, a nutritious diet, and frequent breaks from tasks may all help support concentration. If people experience persistent difficulty concentrating even after making these lifestyle changes, they can speak with a healthcare professional to determine whether there could be a medical cause. This article lists changes people can make to potentially improve their concentration, conditions that can affect focus, and when to speak with a doctor. According to a article , the brain may have difficulty multitasking. Multitasking is the act of performing several tasks at the same time, which can involve repeatedly switching from one task to the other. Trying to carry out multiple tasks at the same time places more demand on areas of the brain involved in attention and focus, which have limited capacity. Focusing on one task at a time and seeing it to completion may help improve concentration and focus. Getting enough sleep may help improve concentration, as a lack of sleep can affect attention and response times. Adults usually need 7 hours or more of good-quality sleep each night. Tips for getting enough sleep include:. A study found that concentration had a significant positive link to mindfulness, whereas perceived stress, irritability, and psychological distress had a negative association with concentration. Mindfulness is the focus on the present moment, without judgment. The National Institutes of Health NIH suggest the following ways to practice mindfulness:. According to the American Psychological Association APA , concentration begins to dip after about 30 minutes of focusing on a task. The organization refers to older research that found people who took a short break in a visual task maintained performance levels for 40 minutes. This suggests regular small breaks may help people stay focused and sustain concentration levels. Even a break of a few seconds may make a positive difference. Spending time in nature may have positive effects on cognitive function. Urban environments may negatively affect attention, whereas green spaces may help improve concentration and working memory. A study of preschool and primary school children found a link between exposure to green spaces in the residential areas they grew up in and better scores on tests measuring attention. According to a study , physical activity is positively linked to academic performance, and structured physical activity may improve concentration and mental focus. In particular, coordinated bilateral exercises, which use both sides of the body and simultaneous movements, may engage both sides of the brain and improve cognitive function. The study found that school-aged children who took part in daily coordinated bilateral exercise breaks had significant improvements in concentration and attention after 4 weeks compared with a control group. Getting up and moving around from a desk may also help improve concentration and productivity. Standing up for periods of work or taking breaks to walk around may help improve blood flow and circulation, which may help increase how active and engaged the brain is. According to a review , diet may influence cognitive function. Foods high in refined sugars and saturated fats may have a negative impact on concentration. Foods with a low glycemic index may help improve attention and memory. A lack of amino acids may also affect neurotransmitters such as serotonin which may link to learning, reasoning, and memory. Eating a diet rich in fruits and vegetables, limiting saturated fat and sugar intake, and drinking enough water each day may help support concentration levels. A article suggests the following tips for improving concentration, staying focused, and increasing productivity:. The following factors and health conditions can cause difficulty concentrating or contribute to a decline in concentration:. If changes in diet or lifestyle do not help improve concentration, people can contact a doctor. Persistent problems with concentration may be a sign of an underlying condition. People can also speak with a doctor if an inability to concentrate affects their personal or working life. Healthcare professionals can suggest lifestyle changes and monitor people to see if these management strategies make a difference. People may be able to improve concentration by addressing any potential causes, such as a lack of sleep or poor nutrition. Getting regular exercise, practicing good sleep hygiene, eating healthily, and using productivity tools may all help support concentration. If people have persistent difficulty concentrating, they can see a doctor to check if an underlying health condition may be the cause. Difficulty focusing is a key ADHD symptom. Some people with the condition may also hyperfocus on tasks they enjoy. Learn more about ADHD's effects on…. Whether you have full control over the design of your work space or can embellish your desk with just a few personal items, having control over our work environment can help to improve productivity. A study compared people who completed a series of tasks in a bare and functional office space, an office decorated with plants and pictures, and an office in which the individual designed the space. People who were in a space with plants and pictures were 17 percent more productive than those in bare office, while those who designed their own spaces were 32 percent more productive than the workers at a functional desk. Listen to Baroque classical music. Play natural sounds. If Baroque music is not your thing, playing natural sounds could also benefit concentration. Researchers revealed that playing sounds from nature in the office, such as flowing water, could enhance cognitive abilities and optimize the ability to concentrate. Inhale rosemary aroma. Research has suggested that exposure to rosemary aroma may improve speed and accuracy of cognitive performance. Problem-solving exercises, brain training methods, and even video games could all have a positive, negative effect, or no effect at all on concentration, depending on which study you read. Recent research has indicated that people who often do word puzzles, such as crosswords, have better brain function later in life. Researchers found direct relationships between how often pople used word puzzles and the speed and accuracy of performance on tasks assessing reasoning, memory, and attention. A study has emphasized that it matters what type of brain training you are doing to improve memory and attention. Participants who practiced dual n-back demonstrated a 30 percent improvement in their working memory — almost double the gains made by the complex span group. Dual n-back is a memory sequence test wherein individuals have to remember a sequence of auditory and visual stimuli that are updated continuously. Playing video games has been shown to cause changes in many regions of the brain. Researchers discovered that video game use altered the brain regions that are responsible for visuospatial skills and attention and made them work more efficiently. Physical activity, dietary choices, and weight are all factors that can contribute to how well you function and your concentration levels. For example, if you skip breakfast, it is unlikely that by lunchtime you will be able to perform tasks to the best of your ability due to hunger pangs. Looking after your well-being, staying active, and eating concentration-boosting foods can all help toward improving concentration. To increase your ability to concentrate, you might want to add some walnuts, avocados, and chocolate to your dietary repertoire. Walnuts may improve performance on tests for cognitive function, including those assessing information processing speed, memory, and concentration. Consuming one avocado every day may help improve cognitive function due to an upsurge in lutein levels in the eye and brain. Researchers uncovered that eating an avocado daily enhanced measures of cognitive skills, including processing speed, memory, and attention. Chocolate — or specifically the cocoa bean — is rich in flavanols, which are compounds that have neuroprotective effects. Cocoa flavanols may help to improve cognitive processing speed, working memory, and attention when ingested for between 5 days and 3 months. Research has revealed that individuals who practice sport can perform better on cognitive tasks than those with bad physical health. When compared with a group who led a more sedentary lifestyle, the group who were in good physical condition performed better on tasks testing sustained attention. A study of older adults also specified that exercise improved brain function. All participants who exercised for between 75 minutes and minutes per week showed elevated attention levels and an increased ability to focus. Yoga may significantly improve energy levels and brain function. Investigators found that practicing Hatha yoga and mindfulness meditation for 25 minutes per day boosted the regions of the brain associated with goal-directed behavior and allowed participants to focus more easily. Research unearthed a connection between weight loss and improved memory and concentration. Researchers say that factors such as high blood pressure , sleep apnea, and type 2 diabetes , which often result from obesity , might impair the brain. They suggest that as people get back to a healthy weight and the associated problems disappear, their cognitive issues will vanish, too. If you have tried all the above and you are still wrestling with your inability to concentrate, grab yourself a large coffee. Caffeine has been shown to affect the alerting and executive control networks of the brain and has clear beneficial effects on concentration and attention. Whether you want to stay sharp in the workplace or protect your cognitive abilities as you age, we have found some memory-boosting tips that can help…. Are you looking for ways to improve your mind and boost brain power in ? Look no further; we have compiled the best brain enhancing methods to try. Work can get very stressful, and often, we carry that stress with us into our private lives. How can we avoid doing that to maintain a work-life…. In a person with attention deficit hyperactivity disorder ADHD , the brain may display characteristic patterns of behavior. Neurofeedback aims to…. Avoidant personality disorder treatment usually involves talk therapy, which can help a person reframe negative self-beliefs. Learn more. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Five ways to boost concentration. By Hannah Nichols on November 24, — Fact checked by Jasmin Collier. Share on Pinterest Concentrating can sometimes be a challenge, but steps can be taken to enhance your ability to concentrate. Share on Pinterest Add some greenery to your office to increase concentration levels in the workplace. Take a break. Share on Pinterest Take a vacation from email, cell phone notifications, and social media to boost concentration. Rethink your environment. Share on Pinterest Design your own work area to improve your productivity. Try brain training. Share on Pinterest Frequently doing crosswords could help to improve attention and concentration. Enhance your well-being. |
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