If you are not concentrated, you cannot remember new facts or do not remember the information you remember.But there is good news concentration: This mental ability can be developed!There are two ways to improve your concentration:
First, increase the natural ability to concentrate your brain.In other words, they increase their attention.
Second, to regulate the surroundings around them so that it can be easier to concentrate.This can be particularly useful in active brain activity, at work or in your free time.
Step 1: The power of your brain
The execution of recommendations to improve your concentration takes a little time and effort, but it's worth it.You can make a noticeable improvement in a relatively short time.
Active neuron
As the latest books on neuroplasty such as "Train your mind" and "Change of your brain" (Sharon Best), the structure and functions of the adult brain do not stop in development, as scientists have always said.If you know a new ability, remember information or develop a new habit, new connections are formed in your brain and changed!This is an exciting discovery.This is further proof that the skills of your brain, including the ability to concentrate effectively, can be changed for the better.Studies show that these changes do not occur overnight.However, you have to work one after the other and regularly for your development.In the end you will literally change your brain!Another answer to the question: How to improve memory and attention in adults.
Where should you start if you want to improve your concentration?First create your daily schedule for habits, which leads to an increase in brain power.
Attentive and concentrated meditation
Many studies confirm that 20 or more minutes meditation per day improve concentration and duration of the concentration.The concentration on your breath, which is known as concentration and meditation, is one of the simplest opportunities for meditation.Start in ten minutes in the morning and ten minutes before going to bed.Like Dr.Jon Kabat-Zinn, the founder of "Catality based on a decrease in stress" (MBSR), shows:
While the muscles develop with weights when working, their concentration improves and deepens when they draw their attention to breathing every time they are distracted.
The right dream
If you do not get enough quiet sleep, you cannot be as much mentally concentrated as possible.Here is an idea: consider the question of whether you replace your old or unpleasant mattress.Do you know what makes you throw all night?
Mint tea and other useful products
Studies show that the mint tea smell can increase both attention and mood.Drink a cup of mint tea to quickly improve.Or apply drop oil to the skin.You can use a diffuser to spray oil in your inner air, like a fog ... Yes, be sure to drink a cup of aromatic cocoa!It affects brain function very well, improves the metabolism and is generally incredibly useful and very tasty.
Vitamins and other additives
There are various additions to increase the functions of the brain and many good memory vitamins that can improve their concentration.Do not neglect them, these are really necessary assistants in their development!Take multivitamins every day.If your diet is not the most balanced and saturated diet, you can avoid a lack of vitamins that can damage your brain.In addition, the diet of vitamins C and Omega 3-6-9 will not prevent that is useful for the health of the brain.Omega 3-6-9 In full combination is available in linseed oil.Take turmeric, Spirulina and all Lecithin additives that are literally food for the brain.
Exercises for the brain
Studies show that the more they use certain skills, the more they intensify in the brain.Therefore, it makes sense to play games that require concentration, which improves their ability to concentrate.Play at least 10 minutes a day.Make pleasure and development.Exercises for the brain are like physical exercises.Make your finger gymnastics for the brain.
Eating healthy food
Your brain needs real nutrients so that you can concentrate.The blood sugar should be adjusted correctly (the brain consumes glucose as the main fuel).
Step 2: Optimization of the environmental state
Configure not only the habits described above in your daily life, but also your surroundings and the current mental state.This is necessary to improve your concentration.Here the answer is given how you can improve memory and attention in adults by optimizing the surrounding space.
Red color improves concentration!
Try red.To improve the focus, pay attention to red. A study at the University of British Colombia explains how color affects the brain.It has been shown that the red color increases the concentration of attention and memory (while Blue improves creative skills).The researchers found that a small color thrust is everything that is needed to benefit from the effect.
Try these ideas:
- Place red paper in a frame on your table.
- Install small red elements on your table.
- Add your clothes red, for example: a red shirt, a red tie or a red scarf.
- Change the background pattern of your computer desktop to red.
Have you ever thought that your blue walls have equipment for your concentration?Now you have a way to concentrate better if you want.Just hang red!
Create a job
Your brain loves consistency.Create a place where you are working or doing.An obvious choice is a kind of remote table, but the trick is to ensure that you are only involved in this place.Training in bed is a bad habit!Because your body does not want to study, but wants to sleep when you go to bed.
Try the green light
Red doesn't work?Attempts green.Various studies have shown that the green light also improves concentration.Install a green lamp on your table.Look and choose what you better concentrate, it's purely individual!
chewing gum
Studies show that chewing can improve its concentration on the task during the task.Chew chewing gum without sugar.Pure sugar consumption can increase your blood sugar, but it quickly falls, which damages your concentration.
Make "mental pictures"
Learn to record “mental images” important events.Concentrate on a special moment and then click on the chamber with the mental closure and slowly cover your eyes.By practicing this exercise, you improve your concentration and form a lively memory of the event.
Remove distracting factors
Switch off the call signal on the phone or take other measures so that you nobody distract.Do not work and do not work with a television or radio.Studies have shown that soft instrumental music (without vocals) can help improve their concentration.
Try to reduce background noises
If you should study or work in an environment in which the noise is too loud (class or open space) or in the too quiet (for example at home or in the library), they can easily be distracted by an external influence.With the right amount of background noise, you can block distracting factors and improve the quality of creative thinking.
Use time limit
Place the time while you have to study the new material.Suppose you want to read a chapter in the book (and remember it).Decide in advance that you have 45 minutes to read the chapter and 15 minutes to be able to retire.Install the timer for control, but so as not to exhaust yourself and reach the assigned time.The use of the time limit can really improve your concentration and concentrate attentively on the material.
Use Aunt Wave
Activation of aunt waves.The brain cannot always remember the new material, but it turns out that they can change this by deepening their breathing.When the time has come to study something new or to remember something new, change your breath so that it becomes slower and deeper.Deep breathing actually changes the functioning of your brain by working in the electrical impulses of the brain into tanting mode.This mental training is a step in the influence technology developed in England.Auntwelle usually occurs in hypnotic sleep.
In this phase you relax and train your brain at the same time.A good example is the phenomenon when the information you wanted to remember all day suddenly come to you after you are naughty.To activate the auntwell, switch your breath into your lower stomach.In other words, they breathe deeply out of their stomach.Consciously as much as possible, breathe slowly.Put your eyes up and cover your eyes.
After a few minutes you should feel calmer, the aunt's waves start to flow in your brain, and you will become more susceptible to concentration on new information.To improve your concentration, combine the deliberate deep breathing with concentration and meditation.
Your training and work on yourself should be motivated by receiving a reward
If you work and learn like a scrap horse, it is very difficult to concentrate.One way to remain motivated is to create a remuneration system.Tell yourself that you should get an hour at the end of the evening, for example, to only complete an hour of intensive training.So you have a motivation to act - a reward that you will look forward to.
Take a break every forty minutes!
The mental energy begins to lose weight after a long concentration time.So every forty minutes five - ten -miner time overruns are in progress or studies!And every two hours or something - a fifteen -miner break.Take a walk, open, massage your ears, a snack or just look at the light wall to relax the mind.The focus is the first step in response to the question of how you can improve memory and attention in adults.If you improve your concentration, your memory also improves!