How to improve concentration: 10 tips to stay focused

We all seem to have been there and done that – trying to complete a task with a wandering mind. isn’t it In times when so many things compete for our attention in our personal and professional space, it’s easy to lose focus. Be it performing at work, studying for an important exam, exercising at the gym or cooking, there are various scenarios in life when it’s important for you to concentrate, but you just can’t! No matter how difficult it may seem to focus on the task at hand, there are always ways to reduce distractions and improve concentration.

What is concentration?

Concentration is the simple ability to direct your mental efforts to the task at hand. It can be any task you are assigned or anything you are trying to learn at the time. People often confuse concentration with attention span, but attention span refers to the amount of time you can concentrate on something, explains psychiatrist Dr. Sarthak Dave.

What factors affect concentration?

Various factors such as age or lack of sleep can affect people’s ability to concentrate. As we age, our memory declines due to a decline in concentration. Brain or head injuries or any mental health conditions such as anxiety or depression can also affect concentration. Some common lifestyle factors that affect concentration include:

• Lack of sleep
• Hunger
• Lack of physical activity
• Fatigue
• Stress

How to improve concentration?

From following some focus exercises and eating the right foods to physical activity and practicing mindfulness, there’s a lot you can do to improve focus and concentration. According to Dr. Sarthak Dave, here are some natural ways to increase concentration in adults:

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1. Focus exercises

Games are not just for children! Immersing yourself in activities like crossword puzzles, reading, chess, memory games, word searches, or brain-training games can improve concentration over time. A 2015 study An analysis of 4,715 adults found that 15 minutes a day, 5 days a week, can increase concentration in any brain training activity. Brain training games can help develop your working and short-term memory, as well as your processing and problem-solving skills.

To know more about concentration boosting games, read: 5 Engaging Mind Games to Boost Concentration and Focus

2. Minimize distractions

An environment full of distractions can make you lose focus. Try to eliminate distractions by working in a quiet, clutter-free environment and avoiding multitasking. When we try our best in various tasks, we lose focus. “Handle one task at a time to avoid spreading your focus too thin,” suggests the expert.

3. Set specific goals

When we start our daily routine and see a big task or challenge to do, we feel discouraged. An anxious mindset does not focus on any task at any given time. “Break tasks into small, manageable chunks and set clear goals to stay on track,” shares Dr. Dave.

4. Practice mindfulness

Sitting meditation helps us concentrate better in normal life as we focus on our breath and let go of unwanted thoughts. This practice, along with some deep breathing techniques, can improve our ability to concentrate, helping our brain focus better.

Also Read: 4 Simple Mindfulness Practices to Calm Down and Reduce Stress

5. Take regular breaks

Short breaks can prevent burnout and help refresh your mind for better concentration. When we work constantly without taking much-needed breaks in between, we reach the burnout stage very quickly. And, with a tired mind, it becomes difficult to focus. So, make sure to take those short breaks to clear the fog in your mind.

6. Make exercise a priority

Physical activity improves cognitive function and increases concentration. Among the many benefits of regular exercise is increased concentration. A 2018 study analyzed 116 fifth graders and found evidence suggesting that daily physical activity improved both concentration and attention after just 4 weeks.

7. Get enough sleep

Sleep deprivation interferes with your concentration and affects cognitive functions such as memory and attention. Being too tired can also slow down your reflexes, affecting your ability to drive or do other everyday tasks. A stressful day, health problems and other factors can make it difficult for you to get quality sleep at night. But you should aim for 7-9 hours of quality sleep every night to ensure your brain is well-rested and able to concentrate effectively.

8. Be organized

If you plan your day in advance, you will work better. Use planners or digital tools to manage tasks and prioritize your workload, says an expert.

Also Read: 10 Best Planners for 2024 to Stay Organized and Productive

9. Stay hydrated and eat healthy food

The foods you eat have a direct effect on cognitive functions such as concentration and memory. Try to eliminate processed foods, added sugar and very greasy or fatty foods from your diet. Try eating more foods like fatty fish, eggs, blueberries and spinach to improve concentration. Moreover, staying hydrated can also positively affect your concentration.

10. Drink caffeine

If cutting out caffeine is a lifestyle priority of yours, you can avoid it. However, there is Research It suggests that consuming caffeine can improve your vision and focus. If you find your concentration levels slipping, drink a cup of coffee or green tea. If caffeine is your thing, you can serve dark chocolate if you don’t like caffeinated drinks.

A study On ‘Effect of Green Tea Phytochemicals on Mood and Cognition’
found evidence to suggest that naturally occurring phytochemicals in a type of green tea not only enhance cognitive function but also promote feelings of relaxation. So, matcha is a great choice for those who feel jittery after drinking coffee.

Try incorporating these tips to improve your concentration levels and see the difference!