If you are not concentrated, you will not be able to remember new facts or remember the information you previously remembered.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 of your brain to concentrate.In other words, you increase your attention.
Secondly, to regulate the environment around you so that it can be easier to concentrate.This can be particularly useful in active brain activity, at work or in their free time.
Step 1: The power of your brain
The execution of recommendations to improve concentration will require some time and effort, but it's worth it.You can bring a considerable improvement in a relatively short period of time.
Active neuron
As recent books on neuroplastics have shown, such as "Train Your Mind" and "Change Your Brain" (Sharon Begli), the structure and functions of the adult brain do not stop in development, as scientists have always said.When you know a new ability, remember information or develop a new habit, new compounds are formed in your brain and change!This is an exciting discovery.This is another proof that brain skills, including the ability to focus effectively, can be changed for the better.Studies show that these changes do not occur from today.However, you have to work for your development in sequence and regularly.In the end, you will literally change your brain!Another answer to the question: how to improve memory and attention in adults.
So, where should you start if you want to improve your concentration?To begin with, build your daily habits program that will lead to an increase in brain power.
Careful and concentrated meditation
Many studies confirm that 20 or more minutes of meditation per day improve concentration and duration of concentration.Focusing on the breath, known as concentration and meditation, is one of the easiest ways for meditation.Start in ten minutes in the morning and ten minutes before bedtime.As the Dr. Jon Kabat-Zinn indicates, the founder of "Cat eraxted on a decrease in stress" (MBSR):
As the muscles develop when working with weights, so your concentration improves and deepens when you attract your attention to breathe every time it is distracted.
The right dream
Unfortunately, if you don't get quite calm sleep, you can't be mentally concentrated, however much you could be.Here is an idea: consider the question of replacing your old or uncomfortable mattress.Do you know what makes you throw the launch all night?
Mint tea and other useful products
Studies show that the smell of mint tea can increase both attention and mood.Drink a cup of mint tea to quickly improve well -being.Or apply drops of mint essential oil on the skin.You can use a diffuser to spray oil in the internal air, like a fog ... .. yes, make sure you drink a cup of aromatic cocoa!It affects cerebral function very well, improves metabolism and is generally incredibly useful and very tasty.
Vitamins and other additives
There are several additions to increase brain functions and many good memory vitamins that can improve concentration.Don't neglect them, these are really necessary assistants in your development!Take the multivitamins every day.Therefore, if your diet is not the most balanced and saturated, it is possible to avoid a deficiency of vitamins that can damage the brain.In addition, it will not prevent the diet of vitamins C and Omega 3-6-9, which are useful for brain health.Omega 3-6-9 in complete combination is present in flax seed oil.Take turmeric, spirulina and all lecithin additives, which is literally food for the brain.
Brain exercises
Studies demonstrate, the more you use certain skills, the more they intensify in the brain.So it makes sense to play games that require concentration, which will improve your ability to concentrate.Play at least 10 minutes every day.Be pleased and development.Brain exercises are like body exercises.Create the fingers for the brain.
Eat healthy food
Your brain needs adequate nutrients to allow you to concentrate.Blood sugar must be adequately regulated (the brain consumes glucose, as the main fuel).
Step 2: optimization of the state of the environment
In addition to building the habits described above in daily life, configure your environment and the current mental state.This is necessary to improve concentration.Here the answer is given how to improve memory and attention in adults optimizing the space that surrounds us.
The red color improves concentration!
Try the red.To improve concentration, pay attention to red.A study conducted at the University of Colombia British explains how the color affects the brain.It has been revealed that the red color increases the concentration of attention and memory (while blue improves creative skills).The researchers found that a small wave of colors is all that is necessary to benefit from the effect.
Try these ideas:
- Put the red paper in a frame on the table.
- Install small red elements on the table.
- Add the red to the clothes, for example: a red shirt, a red tie or a red scarf.
- Change of the background model of the computer desktop on red.
Have you ever thought that your blue walls were a demolition for your concentration?Now you have a way to concentrate better when you want.Just hang red!
Create a job
Your brain loves constancy.Create a place where you work or do.An obvious choice is a kind of secluded table, but makeup is making sure that you are involved only in this place.Training in bed is a bad habit!Because your body doesn't want to study, but wants to sleep when you go to bed.
Try the green light
Red doesn't work?Try the green.Various studies have shown that green light also improves concentration.Install a green lamp on the table.Look and choose what helps you concentrate better, it's purely individual!
Chew rubber
Studies show that chewing rubber during activity can improve the concentration on the task.Chew the chewed mastic rubber.The consumption of pure sugar can increase blood sugar, but it will fall quickly, which will damage your concentration.
Make "mental images"
Learn to take "mental images" of important events.Concentrate on a special moment, then click on the room with the mental shutter, slowly cover the eyes.By practicing this exercise, you will improve your concentration and form a living memory of the event.
Remove the distraction factors
Turn off the call sign on the phone or take other measures so that nobody distracts you.Do not work and do not work with a TV or radio.Studies have shown that soft instrumental music (without voice) can help improve concentration.
Try to reduce background noises
If you should study or work in an environment where the noise is too strong (class or open space) or in which too quiet (for example, at home or in the library), you can be easily distracted by an external influence.With the correct amount of background noise, it is possible to block the distraction factors and improve the quality of creative thinking.
Use the time limit
Set the time limit during which it is necessary to study the new material.For example, we suppose we want to read a chapter in the book (and remember it).Decide in advance to have 45 minutes to read the chapter and 15 minutes to tell it.Install the timer for control, but not to exhaust and meet the assigned time.The use of the time limit can really improve concentration, helping to focus intensely on the material.
Use Aunt Wave
Activation of aunt waves.The brain is not always able to remember the new material, but it turns out that you can change it by deepening breathing.When the time has come to study or remember something new, change your breath so that it becomes slower and more deep.Deep breathing actually changes the brain operating method by inducing brain impulses to work in aunt mode.This mental training is a step in the impact technique on memory developed in England.Aunt's wave usually occurs during hypnotic sleep.
Being at this stage relaxes your brain at the same time.A good example is the phenomenon in which the information you have tried to remember all day suddenly comes from you after having bad.To activate Aunt's wave, pass the breath to the lower abdomen.In other words, he starts breathing deeply from the stomach.Consciously as possible, slow breathing.Dirrigi the eyes and cover the eyes.
After a few minutes, you should feel more calm, Aunt's waves will begin to flow to your brain and you will become more susceptible to the concentration of new information.In order to improve concentration, even more, it combines intentional intentional breathing with concentration and meditation.
Your training and work on yourself should be motivated by obtaining a reward
If you work and learn like a waste horse, then it is very difficult to focus.A way to remain motivated is to create a remuneration system.Tell yourself that you should obtain, for example, an hour of viewing your favorite programs late in the evening, only at the beginning of an hour of intensive training.So, you have a motivation for action - a reward that you will not see the time.
Take a break every forty minutes!
Mental energy begins to decrease after a long period of concentration.So every forty minutes make five - ten minutes at work or in the studio!And every two hours about - a fifteen -minute break.Take a walk, open, massage the ears, make a snack or simply look at the light wall to relax the mind.Concentrating is the first step in the answer to the question about how to improve memory and attention in adults.If you improve your concentration, your memory will also improve!