6 Great Ways Of Improving Concentration & Focus
Losing concentration and focus once in a while is normal; however, if it affects your day-to-day activities, you might have some mental and physical health issues. Is it difficult for you to focus on work or study for a long time? Do you feel low, sluggish, and lethargic most of the time? Are you easily distracted while you are doing work? These are all signs of a lack of concentration and focus.
Staying focused can be difficult, especially for doing things that don’t interest you. It’s not your fault; you are surrounded by constant distraction in the forms of technology, spending time on social media, binge-watching your favorite shows, chatting or talking to your friends, etc. Speaking in terms of medical research, both focus and concentration can vary for numerous clinical reasons. You might be losing focus due to your age or lack of sleep. It’s also possible to lose concentration if you have a head injury and other health conditions. Other than that, trauma, stress, and anxiety disorders, depression plays a huge role in forgetfulness and unfocused.
How to improve concentration and focus
You aren’t alone in this; everyone goes through this. It’s what you do to improve your focus that matters. But don’t worry, we know the perfect tips for focusing and we will give you those. Follow along to know how to improve concentration and focus.
1. Do some brain training exercises
Now, you can’t do squats to train your brain. By brain training exercises we mean, playing some games that challenge your brain and cognitive ability. Games like chess, sudoku, puzzles, solving quizzes are some effective methods of exercising your brain. Studies showed that adults spending 15 minutes a day for 5 days a week playing these games can increase their concentration. Brain training games not only impact your concentration but also help you develop your long and short-term memory. You also can think more reasonably and rationally.
For kids, even coloring books work great. If you have kids suffering from concentration problems or want to help your brains develop, invest in a book of word puzzles, coloring books, and chess. For older adults, these games have proven helpful to increase their focus and boost up their memories.
2. Improve your sleep
As you know now that lack of sleep can make you lose focus, tired and bored. It also disrupts functions like memory and attention. Occasional sleep deprivation won’t cause many problems, but insomnia can. Insomnia is a term for lack of sleep. If you have insomnia, it’s best to consult a mental health doctor. Some people naturally function well at night, so they are too exhausted in the day; thus, their brains can’t function properly. Your sleep can be disrupted by using phones and devices during bedtime, worrying about things, overthinking in the bed, etc.
Meditation is proven helpful to ease your mind, so if something irks you, meditating before sleep can help you relax and make your mind calm. Switching off devices an hour before hitting the hay has a significant impact on sleep; try to do that. Also, aim for 7 to 8 hours of sleep every night. Exercising makes your body tired and exhausted, so that is another great way of getting your much-awaited sleep. Make sure you make your bedroom as comfy as you can; dim the lights and darker your room, always use soft pillows and mattress, make sure your room is properly heated, and turn on some soft music. Taking a hot shower before sleeping and drinking milk also helps in sleeping.
3. Spend time in nature
You may not know, but spending time in nature, inhaling fresh air can lift your mood. Try getting outside every day and soak in the sun. You can go to the park or walk around your garden space. Gardening also helps you relax and focus, so take time planting plants and trees. Another great thing is watching and listening to rainfall can calm you down. If you are close to a beach, take advantage. The more close you are to nature, the better you will feel inside. You can meditate in nature as well. Hiking and short walks help as well. Keep a mental note of what you notice while you are spending time in nature. Studies have suggested that including plants in your home and office spaces helps increase productivity and concentration. Therefore, try adding some plants in your home or office.
4. Walk every day
Walking at a light to moderate pace for an hour helps prevent stress and help you focus more on the present. Walking is a great form of cardiovascular exercise that keeps your mind healthy and lessens the risk of heart diseases. It’s also great for keeping your blood pressure in control and weight loss. Try to walk outside every morning. If you can’t walk outside, walk inside your home. You can also try various home walking workout programs in case you can’t leave home.
5. Listen to music
It’s proven that playing music while working increases your concentration and prolongs focus on a particular task. However, the music should be soft and soothing. Upbeat tracks can increase distraction, so it isn’t recommended. Instead, play instrumental musics or some folk songs. You can also incorporate nature into the music by playing ambient noises such as rain, thunderstorms, ocean, etc. You can also use low-frequency white noises to enhance your focus and attention.
6. Drink caffeine
For tea and coffee lovers, this is good news for you! Research has shown that drinking caffeine can benefit your attention and concentration. It also suggested that phytochemicals in teas, especially matcha green tea, helps improve cognitive functions. If you feel like your concentration is draining, make a cup of coffee or tea a little stronger than you usually do. If coffee is too strong for you, black tea and matcha green tea are your alternating options. If you don’t drink coffee or tea, you can enjoy dark chocolate with 70% or higher cacao on it. Dark chocolate is also helpful in increasing concentrations.
There you go! 6 ways of sharpening your cognitive mind and increasing your concentration. If these are still not helping you, you need to seek help from a doctor. You may have ADHD, cognitive impairment, or other mental health concerns. Your doctor will help you understand the underlying problems better.