If you are not concentrated, you will not be able to remember new facts or remember the information you remember previously.But there is good news: concentration: This mental ability can be developed!There are two ways to improve your concentration:
First, increase the natural capacity of your brain to concentrate.In other words, increase your attention.
Secondly, to regulate the environment around it so that it can be easier to concentrate.This can be especially useful in active brain activity, at work or in your free time.
Step 1: The power of your brain
Making recommendations to improve your concentration will take some time and effort, but it is worth it.You can make a remarkable improvement in a relatively short period of time.
Active neuron
As recent books on neuroplastic have demonstrated, such as "training their mind" and "changing their 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 skill, remember information or develop a new habit, new compounds are formed in your brain and change!This is an exciting discovery.This is another evidence that your brain skills, including the ability to concentrate effectively, can be changed for better.Studies show that these changes do not occur overnight.However, you must work for its sequential and regular development.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 schedule that will lead to an increase in brain power.
Attentive and concentrated meditation
Many studies confirm that 20 or more minutes of meditation per day improves the concentration and duration of the concentration.Focusing on your breath, known as concentration and meditation, is one of the easiest ways of meditation.Start in ten minutes in the morning and ten minutes before bedtime.Such as Dr. Jon Kabat-Zinn, the founder of "Catality based on a stress decrease" (MBSR), indicates:
As the muscles develop when they work with weights, their concentration improves and deepens when it attracts their attention to breathing every time it is distracted.
The right dream
Unfortunately, if it does not sleep enough, it cannot be mentally concentrated, as much as it could be.Here is an idea: consider the question of replacing your old or uncomfortable mattress.Do you know what makes you launch all night?
Mint tea and other useful products
Studies show that mint tea smell can increase attention and mood.Drink a cup of mint tea to quickly improve well.Or apply drops of mint essential oil to the skin.You can use a diffuser to spray oil in your inner air, like a fog ... ... yes, be sure to drink a cup of aromatic cocoa!It affects the brain 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 their concentration.Do not neglect them, these are really necessary assistants in their development!Take multivitamins every day.Therefore, if your diet is not the most balanced and saturated, you can avoid vitamin deficiency that can damage your 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 it is present in flaxseed oil.Take turmeric, spirulina and lecithin additives, which is literally food for the brain.
Brain exercises
Studies show that the more certain skills use, the more they intensify in the brain.Therefore, it makes sense to play games that require concentration, which will improve its ability to concentrate.Play at least 10 minutes every day.Make pleasure and development.The exercises for the brain are as body exercises.Do gymnastics with the fingers for the brain.
Eat healthy foods
Your brain needs adequate nutrients to allow you to concentrate.Blood sugar should be adjusted properly (the brain consumes glucose, such as the main fuel).
Step 2: Optimization of the Environment State
In addition to building the habits described above in your daily life, configure your environment and the current mental state.This is necessary to improve your concentration.Here the answer gives how to improve memory and attention in adults optimizing the space around us.
The red color improves concentration!
Red test.To improve the approach, pay red attention.A study conducted at the British University explains how color affects the brain.It was 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 color is all that is needed to benefit from the effect.
Try these ideas:
- Place the red paper in a frame on your table.
- Install small red elements on your table.
- Add red to your clothes, for example: a red shirt, a red tie or a red scarf.
- Change the desktop pattern of your computer in 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 it.Just hang red!
Create a workplace
Your brain loves constancy.Create a place where you work or do it.An obvious option is some type of table away, but the trick is to make sure it will only compromise in this place.Training on bed is a bad habit!Because your body does not want to study, but wants to sleep when you go to bed.
Try the green light
Doesn't red work?Try green.Several studies have shown that green light also improves concentration.Install a green lamp on your table.Look and choose what helps you concentrate better, it's purely individual!
Gum
Studies show that chewing gum during the task can improve their concentration in the task.Chewless chewless chew.The consumption of pure sugar can raise your blood sugar, but will decrease rapidly, which will damage your concentration.
Make "mental photos"
Learn to take "mental photos" of important events.Grant at a special moment, then click the camera with the mental shutter, slowly cover your eyes.By practicing this exercise, you will improve its concentration and form a living memory of the event.
Eliminate distraction factors
Turn off the call signal on the phone or take other measures for anyone to distract it.It does not work and does not work with a TV or radio.Studies have shown that soft instrumental music (without voices) can help improve its concentration.
Try to reduce background noise
If you must study or work in an environment where the noise is too strong (class or open space), or where it is too silent (for example, at home or in the library), it can be easily distracted by external influence.With the correct amount of background noise, you can block distraction factors and improve the quality of creative thinking.
Use the time limit
Set the time limit during which you need to study the new material.For example, suppose you want to read a chapter in the book (and remember).Decide in advance that he has 45 minutes to read the chapter and 15 minutes to count it again.Install the control timer, but not to run out and meet the assigned time.The use of the time limit can really improve its concentration, helping to focus intensely on the material.
Use aunt's wave
Aunt wave activation.The brain cannot always remember the new material, but it turns out that it can change this deepening its breathing.When it was time to study or remember something new, change your breath to make it slower and deeper.Deep breathing actually changes the method of operating your brain by inducing the brain electric pulses to work in aunt mode.This mental training is a step in the impact technique in the memory developed in England.Aunt's wave generally occurs during hypnotic sleep.
Being at this stage, you relax and train your brain at the same time.A good example is the phenomenon when the information that tried to remember all day suddenly occurs after having a naughty.To activate the aunt's wave, change your breathing to the bottom of the abdomen.In other words, start breathing deeply from your stomach.Consciously as much as possible, slow breathing.Direct your eyes and cover your eyes.
After a few minutes, you must feel quieter, the waves of aunt will begin to flow in her brain, and will become more susceptible to concentration in new information.To improve your concentration, even more, combine intentional deep breath with concentration and meditation.
Your training and work in yourself must be motivated by obtaining a reward
If you work and learn as a scrap horse, then it is very difficult to concentrate.One way to remain motivated is to create a remuneration system.Tell yourself that you must obtain, for example, one hour of seeing your favorite programs at the end of the night, only at the beginning completing an hour of intensive training.Therefore, you have a motivation for action, a reward that you will be waiting for.
Take a break every forty minutes!
Mental energy begins to decrease after a long period of concentration.Therefore, every forty minutes ago, five minutes ago at work or study!And every two hours or so: a fifteen minutes break.Take a walk, open the ears, take a snack or just look at the light wall to relax the mind.Focusing is the first step in the answer to the question of how to improve memory and attention in adults.If you improve your concentration, your memory will also improve!