Do you have problems with the concentration?Can't you concentrate?Although most people fight with the inability to concentrate from time to time, other people may have a more serious illness such as the attention deficit or possibly a lack of vitamins that require a directed guide.
For most people who do not have enough concentration, simple and understandable techniques can show them how to improve the focus in their daily tasks.
With the help of just a few changes, such as enough sleep, meditation, stress control and breaks, you can feel awake, sharp and ready to take your day.
We show you how to deal with the problem and avoid frequent distracting factors in order to stay concentrated and to increase our performance exponentially.
First let's find out why you cannot concentrate and then solve the problem.
Why can't I concentrate?
It is not surprising that it is difficult for them to concentrate in the modern world.Constant warnings from your smartphone and social networks as well as the requirements of the balance between work and family life - all of this leads to chaos in your feelings.
Some of these problems in the development of technology are responsible for the lack of concentration.Our brain works just like our muscles;You have to train them regularly to maintain your health and strength.
The technology forced a person to concentrate on 8 seconds - less than a goldfish.
For example, if you rely on applications and search for your memory and not look for your memory, do you know that you can lose the ability to concentrate, to remember the facts and save information?
According to studies, a person's attention volume is reduced over the years.In the period from 2000 to 2013, the attention concentration was reduced from 12 to eight seconds.This makes us less careful than a goldfish!Now let's find out what to do with it.
How can I improve my concentration?
Don't be afraid: You can improve your ability to concentrate with simple changes.When they get older, these exercises are becoming increasingly important in order to counteract the natural decrease in the cognitive functions of the brain.
Check stress and reduce stress
Stress makes enormous demands on body and mind and disturbs the concentration on something in general.
A study showed that more than 25 percent of the students reported that stress contributed to reducing the ratings or the inability to end the course.And stress at the workplace can also be intense.
It is no secret that stress makes concentration extremely difficult.It is important that you find ways to relax and relieve stress.
Stress can be controlled in different ways, including the trustworthiness of your psychoanalyst, sleeping and regular sports.
However, the best way to deal with stress is to find ways first to reduce it.
Make changes in your life: Set the limits, say "no", spend what you have, what you don't have, are satisfied and grateful, surround yourself with positive people who believe in you, or even try to remove stress products.
Meditate for the concentration
The introduction of daily meditation habits can help to calm the mind and to eliminate distracting factors, and these advantages go far beyond the borders of 10 or 20 minutes that you actually meditate.
Tip from experts: Start the meditation for 5 minutes a day and then increase the time you are ready!
Meditation is to sit motionless in a quiet place without distracting factors and to concentrate on your breath or a positive mantra from your choice.
Although this can help reduce stress, it was also found that it increases the gray substance in the brain and promotes concentration.
Don't worry if you find that your mind is moving when you start meditating.This is an ability that gets better with practice.
Sleep for concentration
A dream of poor quality not only affects your ability to concentrate, but also a number of other health problems.Chronic lack of sleep can have the same influence on the body as alcohol poisoning.
If you get a sufficient amount of sleep - a quality dream - you can better support a number of body functions, including memory, concentration, concentration and decision skills.
Some offers to get more and better sleep quality include the creation of the dark space, the use of weighted blankets, aromatherapy such as lavender oil, caffeine restriction and closing.With electronics in the evening.
You can find more tips in our article about how you can get enough sleep.
Regularly train
Strive for 150 minutes exercises a week!You will feel the difference!
Human bodies have to move.Physical exercises bring all organs of the body, including the brain, fresh oxygen -containing blood.
Scientists have found that regular physical movements emit chemicals into the brain that are of crucial importance for concentration, memory, intellectual sharpness and skill.
Concentrate music, listen to music
While some people can concentrate in complete silence, most of us need a small background noise during operation.
Listening to music can really help you concentrate your attention because it affects both sides of the brain.
Choose classic or relaxing melodies for the biggest effect: songs with songs are distracted and you can get the focus.
Be in harmony with nature to maintain the concentration
Go on the wild side!It is proven that walking in nature reduces fear - improve the work of memory!
A walk in nature is useful for body and mind.A study showed that walks in the forest and not under urban conditions contributed to reducing anxiety and improving the performance of memory tasks.
Start drawing with the concentration
Have you ever deleted thoughtlessly during a stressed call or when do you work on the project?This can be an attempt by her brain to relieve stress.
The researchers found that the concentration of attention on drawing enables the brain to restore the focus and can help them if they stick to the problem.So try!
Always write down to focus attention
A real way to increase your performance includes writing the most urgent terms.
The prioritization of your tasks helps you to stay concentrated.If you look at your goals for a day, you can first perform the most important tasks.
The recording of something leads from a mental task to the physical task it holds in front of your mind.
To concentrate, take short breaks
It is easy to get to the plateau if you continue to go out without breaks.Your body and brain have to be renewed from time to time.
Take fast mental and physical breaks when you need you.During this time you can attack, make quick jumps or even lie down for a moment or two.
Try simple stretch marks, push -up or pull -ups for short breaks that shake your body and brain!
The Pomodoro method is a highly efficient method in which you concentrate on your activity within 25 minutes with a timer and then take breaks between the intervals.
Ignore the distraction of the concentration
Make sure that you do not lose the focus and limit the distraction with the help of spider technology.If you hold a vibrating tuning fork next to the web, the sound is examined.
If you continue to repeat the exercise, the spider finds that vibrations are not lunch in insects and ignores the invasion.
Be like a spider: switch off the phone to create a quiet working environment and concentrate on the current task and ignore distracting factors.
Avoid multitasking
They want to be more productive and multitasking sounds like an ideal way to do more, but in fact it is an ineffective way to arrange priorities.
The separation of your attention means that you will never concentrate at work.Instead, more precisely and devote yourself to the performance of one thing after the other.You will go through them much faster and achieve more in the long run.
Eat products that help you concentrate
Products that are rich in antioxidants and omega-3 change the rules of the game!These products help you to concentrate and concentrate.
Your diet is of great importance for your mental skill, including your ability to concentrate and concentrate.
If you fill your plate with these useful, rich nutrient products, you offer your brain everything that is required for optimal work.
Products that are rich in antioxidants
Antioxidants are the forces of nature.The antioxidants, which are contained in a number of unprocessed plant food, counteract the "oxidative stress" in cells, which leads to illness, age acceptance and body stress.
Some products that are rich in antioxidants such as nuts and seeds are rich in vitamins and can help combat the consequences of age -related decrease in cognitive functions.The products with a high content of antioxidants include:
- Berries;
- Dark chocolate;
- Walnuts;
- Spices, including fragrant pepper, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- Artichokes;
- Curly cabbage;
- Chile;
- Bunny, Kuraga.
Omega-3 fatty acids
Omega-3 fat preparations can improve cognitive functions in young people.Find them in the following healthy products:
- Linseed or linseed oil;
- Chia seeds;
- Walnuts;
- Beans;
- Vegetable oils.
Try nootropic herbs and additives to concentrate attention
"Nootropics" are herbs, vitamins or other compounds that contribute to a healthy cognitive function, including creativity, memory, motivation and of course focus.
Ayurvedic or other traditional practices use many herbs and additives for the health and concentration of the brain, and modern studies confirm the use of some of them.
Many herbs are clogged with antioxidants and other phytochemicals that are useful for their brain.Take a look at our list of the best scientifically based focus and strengthen the focus of the herbs.
Ginkgo Biloba
Ginkgo Biloba is an old Chinese medicine that is used to maintain the health of the brain and memory.The encore that we use today comes from ginkgo leaves;Scientific tests show that he can support a healthy memory.
Rodila is pink
Rodiola Pink grows in the mountain regions of Europe and Asia and can help with daily stress.
A study also showed that it supports normal cognitive functions such as solving problems, memory and processing of information.It is also a tonic.
Turmeric
Turmeric is the main component of the turmeric of spices and offers many health benefits.In particular, turmeric supports the opportunity to concentrate and work.
Bakop
This plant from India has long been used in Ayurvedic practice.Bacopa Monniera is popular for her ability to maintain a healthy memory and to alleviate the consequences of random stress and anxiety.
A study showed that Bacop contributes to a healthy cognitive activity in an aging population, including normal memory and a lower degree of fear.
ginseng
Different types of Ginseng have different applications and advantages for the body.Panax Ginseng or Asian ginseng arrives from Korea and is used to increase the thinking, energy and concentration of attention.
A study showed that it contributes to normal attention in children.
Ashvagandha
Ashvagandhi root and berries are used in the Ayurvedic tradition.As a "adaptogen", it helps the body to adapt to stress.It is much easier to concentrate when you are free of stress!
L-theanin
L-theanin is an amino acid that usually appears from green and black tea.Although this relatively rare amino acid is not generated by the body and is not required by the body, it can help you concentrate.
A study showed that the participants, when L-Heanin and caffeine were united, showed improved results in cognitive integration activities.
Tripan
Triptofan is an indispensable amino acid, ie the body needs it, but does not produce it, so that you have to get it from your diet.A diet that is rich in a tribophane can have a positive effect on the knowledge and help to open up.
To memorize
Improving your focus and concentration is easy in your hands.You can take small but effective steps, for example sleeping, eating different foods to increase mental activity, and if necessary, nootrop, which increases the grass concentration.
Other ideas that help you to concentrate better are the compilation of daily tasks, breaks, meditation, listening to music and entering nature in order to maintain the overall function of the brain.