When you find you get challenging tasks at work, study for important exams, and spend time on research projects, you want to increase your concentration. But, In this connected world, concentrating on a task can be difficult. And it can be more difficult when you’re surrounded by more distractions.
For example, during a quiet moment, when you get notifications from Social Media like Facebook or Instagram, you must check yourself within a minute. So, it can be said that distractions are at your fingertips.
Just back to your past, when you were actually in a peaceful mind. Maybe it was a while relaxing on the beach, or it was maybe a long drive.
When you recall those moments, you may not remember all the things, but your mind will be focused.
However, the question remains, how do you enhance your concentration? Don’t Worry! Here are the seven tips.
Learn a Skill: Learning a new skill is not only more fun and fascinating but also increases your concentration level. Skills may be, learning a new language, creating software and repairing a car.
The National Library of Medicine claims that gaining a new skill improves memory function in older adults.
Train your Brain: There are various games which assist to improve a better concentration level.
Sudoku, Crossword puzzles, Chess, Jigsaw puzzle, and Memory games are the most popular and help to develop working and short-term memory.
According to the National Library of Medicine, if a person spends 15 minutes a day, 5 days a week, on a brain training programme, it will improve concentration which was suggested by 4,715 adults.
Improve Sleep: When you deprive yourself of sleep regularly, you can easily observe the disruption of concentration. It affects your mood and performance while doing any tasks. So, a good night’s sleep is really important to boost concentration levels.
However, sometimes disruption of sleep occurs, but, it may not cause problems.
National Sleep Foundation Guidelines suggest that healthy young adults need sleep 7 to 9 hours, older adults need sleep 7 to 8 hours and newborn babies need sleep 14 to 17 hours for their healthy growth and development.
Tips to improve sleep-
- Create a comfortable & relaxing environment
- Turn off your smartphones and TV before sleep
- Maintain a stick schedule of sleep
- Include physical activity
- Avoid too much eating
Listen to Music or Natural Sounds: When doing any tasks, turn on the music. That can help to grow concentration levels. But sometimes music may not work to keep concentration while studying a challenging topic.
According to the Journal of Acoustical Society of America, If you don’t enjoy listening to music, you could use “Natural” sounds as an alternative to masking sounds. That could help to optimize concentration and increase overall work satisfaction.
Set Time for Exercise: Exercise benefits everyone. You can boost your concentration and enhance your learning while exercising regularly.
A study shows that physical activity, like running, walking, and team games have a positive effect on concentration in young people.
Setting a time for exercise totally depends on you. You could set a time according to your schedule. Just ask yourself- Can you exercise early morning? Can you exercise at night? Or Can you exercise before doing any important tasks?
If you set a time for your exercise, just follow it.
Take a Break: If you work a few hours on the same task, you can feel trouble focusing on the task. Then the task takes to finish more time than usual.
So, taking a break always helps to boost your concentration level while working on the task for a few hours. A short break could have nutritious foods, take a quick walk, do meditation and so on.
After that, when you return your work. You can feel refreshed, focused and creative.
Eat Healthy Foods: Try to eat healthy food. Eating healthy foods increases cognitive functions, such as memory and concentration.
Some healthy foods that can boost your concentration level-
- Fatty Fish like Salmon & Tuna
- Blueberries
- Eggs
- Nuts
- Pumpkin Seeds
- Leafy Green Vegetables
- Tomatoes
Also, drinking fresh water has a positive impact on concentration.
However, avoiding too much sugar, proceed meat, and fried foods can help to stay focused on your work.
The Bottom Line
This article contains lots of approaches to improving concentration. But, Some approaches may work well for you. And others may not work properly for you. You should try lots of approaches, then you may find what helps you.
Existing pieces of evidence promote modest improvement in concentration for many people. But, experts still debate certain approaches, like brain training.
So, if you feel that concentrating is hard, just talk to the doctor. Then the doctor finds the actual reason and consults you properly.
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Writer:-
Md. Sazid Alam
Intern, Content Writing Department,
YSSE