Do you have problems with concentration?Can't you focus?Although most people from time to time fight with the inability to concentrate, other people may have a more serious condition, such as attention deficit syndrome or, possibly, a deficiency of vitamins, which requires direct leadership.
For most people who do not have enough concentration, simple and understandable techniques can show you how to improve attention in your daily activities.
With the help of a few changes, such as enough sleep, meditation, stress control and pauses, you can feel more awake, acute and ready to take your day.
We will show you how to cope with the problem and avoid common distraction factors in order to remain concentrated and exponentially increase our performance.
First, let's find out why you can't concentrate and then solve the problem.
Why can't I focus?
It is not surprising that it is difficult for you to focus in the modern world.Constant notices from your smartphone and social networks, as well as the requirements of balance between work and family life - all 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 in the same way as our muscles;You have to train them regularly to maintain their health and strength.
Technology forced a person to focus on 8 seconds, less than a red fish.
For example, when relying on applications and circles on the internet and not on your memory, do you know that you can lose the ability to concentrate, remember the facts and archive information?
According to studies, a person's volume of attention is reduced over the years.In the period from 2000 to 2013, the concentration of attention was reduced from 12 to eight seconds.This makes us less careful than a red fish!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 focus with simple changes.When they age, these exercises become increasingly important to counter the natural reduction of the cognitive functions of the brain.
Check stress and reduce stress
Stress makes enormous needs on the body and mind, interfering with concentration on something in general.
A study showed that over 25 percent of students reported that stress has contributed to reducing the evaluations or the inability to finish the course.And even stress in the workplace can be intense.
It is not a secret that stress makes it extremely difficult for concentration.It is important to find a way to relax and relieve stress.
Stress can be controlled in various ways, including trust in your psychoanalyst, sleep and practice sports regularly.
However, the best way to cope with stress is first to find ways to reduce it.
It makes changes to your life: Set the boundaries, say "no", spend what you have, on what you don't have, be satisfied and grateful, surrounded by positive people who believe in you or even try a little removal of stress products.
Meditate for concentration
The adoption of a daily habit of meditation can help calm the mind and eliminate distraction factors and these advantages go far beyond the limits of 10 or 20 minutes, which actually meditates.
Tip by professionals: Meditation begins 5 minutes a day, so increase the time when you're ready!
Meditation is sitting immobile in a quiet place without distracting factors and focusing on the breath or a positive mantra from your choice.
Although this can help reduce stress, it has also been discovered that the content of gray material in the brain increases and promotes concentration.
Don't worry if you find that your mind wanders when you start meditating for the first time, this is a skill that improves with practice.
Sleep for concentration
A dream of poor quality affects not only on your ability to concentrate, but also a series of other health problems.The lack of chronic sleep can have the same effect on the body of alcohol intoxication.
By receiving a sufficient amount of sleep - a quality dream - you can better support a series of body functions, including memory, concentration, concentration and decision -making skills.
Some offers to obtain a more and better sleep quality include the creation of the darker room, the use of weighted blankets, aromatherapy, such as lavender oil, restriction and closing of caffeine.With electronics in the evening.
Further suggestions are available in our article on how to sleep enough.
Exercise regularly
Efforts of 150 minutes of exercises per week!You will feel the difference!
Human bodies must move.Physical exercises bring fresh oxygenic blood to all body organs, including brain.
Scientists have discovered that regular physical movements emit chemicals in the brain which are vital for concentration, memory, mental acuteness and dexterity.
To focus listening to music
While some people can concentrate in full 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 greatest effect: the songs with the songs are distracted and can make you lose concentration.
Be in harmony with nature for concentration
Walk on the wild side!It has been shown that walking in nature reduces anxiety: improve memory work!
A walk in nature is useful for your body and mind.A study showed that walks in the forest and not in urban conditions have contributed to reducing anxiety and led to improve the performance of memory tasks.
Start drawing for concentration
Have you ever painted without thoughts during a stressed phone call or when you work on the project?This could be an attempt by the brain to relieve stress.
The researchers found that the concentration of attention on the drawing allows the brain to restore the focus and can help you if you are blocked on the problem.So try!
You always write to concentrate attention
A real way to increase your performance includes the writing of the most urgent terms.
The priority of your activities helps you to stay concentrated.Seeing your goals for a day can help you perform the most important tasks first.
The recording of something brings from a mental task to the physicist, who holds him in front of your mind.
To concentrate, take short breaks
It is easy to get to the plateau if you continue to go without breaks.Your body and brain must be renewed from time to time.
Make quick mental and physical breaks when you need it.During this period, you can extend your hand, make quick jumps or even lie down for a moment or two.
Try simple stretch marks, push -Up or shots for short breaks that will shake your body and your brain!
The tomato method is a highly efficient method in which you focus on the activity within 25 minutes at a time using a timer, then take the breaks between the intervals.
Ignore the distraction of concentration
Make sure not to lose concentration, limiting the distraction with the help of the spider technique.If you keep a vibrant tuning fork next to the web, it will explore the noise.
If you continue to repeat the exercise, the spider discovers that vibrations are not a insect lunch and will ignore the invasion.
Be like a spider: turn off the phone to create a calm work environment and focus on the current task, ignoring the distraction factors.
Avoid multitasking
You want to be more productive and multitasking sounds like an ideal way to do more, but in reality it is an ineffective way to organize priorities.
The separation of your attention means that you will never focus on work.Instead, more precisely and dedicated to the performance of one thing at a time.You will cross them much faster and you will reach longer in the long term.
Eat products that will help you concentrate
The products rich in antioxidants and omega-3 are changing the rules of the game!These products will help you concentrate and concentrate.
Your diet is of great importance for your mental dexterity, including your ability to concentrate and concentrate.
By filling your dish with these useful and rich nutrients, you will provide your brain everything you need for optimal work.
Products rich in antioxidants
Antioxidants are the forces of nature.The antioxidants contained in a series of unskilled vegetable foods contrast "oxidative stress" in cells, which leads to diseases, decrease in age and body stress.
Some products rich in antioxidants, such as nuts and seeds, are rich in vitamin E and can help fight the consequences of the reduction related to the age of cognitive functions.Products with a high content of antioxidants include:
- Berries;
- Dark chocolate;
- Walnuts;
- Spices, including fragrant pepper, cloves, oregano, mint and thyme;
- Celery;
- Okra;
- Artichokes;
- Hell hedgehog;
- Chile;
- Bunny, Kuraga.
Omega-3 fatty acids
Omega-3 fatty supplements can improve cognitive functions in young people.Find them in the following healthy products:
- Flax seeds or flax seed oil;
- Chia seeds;
- Walnuts;
- Beans;
- Vegetable oils.
Try herbs and nootropic additives to focus attention
"Nootropics" are herbs, vitamins or other compounds that contribute to a healthy cognitive function, including creativity, memory, motivation and, of course, concentration.
Ayurvedic or traditional practices use many herbs and health additives and brain concentration and modern studies confirm the use of some of them.
Many herbs are clogged with antioxidants and other phytochemicals that are useful for your brain.Take a look at our list of the best based on scientifically, strengthening the focus of herbs.
Ginkgo Biloba
Ginkgo Biloba is an ancient Chinese medicine used to maintain brain and memory health.The addition we use today comes from Ginkgo's leaves;Scientific tests show that he can support healthy memory.
Rodila is pink
The grass that grows in the mountainous regions of Europe and Asia, Rodiola Pink can help with daily stress.
A study has also shown that it supports normal cognitive functions, how to solve problems, memory and processing of information.It is also a tonic.
Kurkumin
Kurkumin is the main component of the turmeric of spices and offers many health benefits.In particular, Kurkumina supports the opportunity to concentrate and work memory.
Bakop
This plant from India has long been used in Ayurvedic practice.Bacopa Monniera is popular with its ability to maintain healthy memory and soften the consequences of random stress and anxiety.
A study has shown that the bacop contributes to healthy cognitive activity in a population that ages, including normal memory and a lower level of anxiety.
Ginseng
Various types of Ginseng have different applications and body benefits.Panax Ginseng, or Ginseng Asia, comes from Korea and is used to increase the thought, energy and concentration of attention.
A study has shown that it contributes to normal attention in children.
Ashvagandha
Ashvagandhi's root and berries are used in the Ayurvedic tradition.As "adaptogen", it helps the body to adapt to stress.It is much easier to focus when you are free from stress!
L-teanine
L-teanine is an amino acid, usually present in green and black tea.Although this relatively rare amino acid is not produced by the body and is not required by the body, it can help you concentrate.
A study has shown that when L-TEANINA and Caffeine were united, the participants showed better results in cognitive integration activities.
Triptofan
Triptofan is an indispensable amino acid, that is, the body needs it, but it does not produce it, so you have to receive it from your diet.A diet rich in tripophane can have a positive effect on knowledge and help to cheer up.
For memorization
Improving concentration and concentration is easy in your hands.You can take small but effective steps, for example sleep, eat various foods to increase mental activity and, if necessary, take nootropic, increasing the concentration of grass.
Other ideas that will help you focus better, include compilations of daily tasks, breaks, meditation, listening to music and entering nature to maintain the general function of the brain.