Do you have any problem with concentration?Can't you concentrate?Although most people fight occasionally with the inability to concentrate, other people may have a more serious condition, such as attention deficit syndrome or, possibly, a vitamin deficiency, which requires directed leadership.
For most people who do not have enough concentration, simple and understandable techniques can show you how to improve the focus on their daily tasks.
With the help of only a few changes, such as enough sleep, meditation, stress control and breaks, you can feel more awake, sharp and ready to take your day.
We will show you how to deal with the problem and avoid common distraction factors to remain concentrated and exponentially increase our performance.
First, let's discover why he cannot concentrate and then solve the problem.
Why can't I concentrate?
It is not surprising that it finds it difficult to concentrate on the modern world.Constant alerts of your smartphone and social networks, as well as the requirements of balance between work and family life, all this leads to chaos in their feelings.
Some of these problems in the development of technology are to blame for the lack of concentration.Our brain works in the same way as our muscles;You must regularly train them to maintain your health and strength.
Technology forced a person to focus on 8 seconds, less than a golden fish.
For example, when you trust applications and search the Internet, and not in your memory, do you know that you can lose the ability to concentrate, remember the facts and store information?
According to the studies, the volume of attention of a person is reduced over the years.In the period from 2000 to 2013, the attention concentration was reduced from 12 to eight seconds.This makes us less attentive than a golden fish!Now let's discover what to do with him.
How can I improve my concentration?
Do not be afraid: you can improve your ability to concentrate with simple changes.When it ages, these exercises become increasingly important to counteract the natural decrease in cognitive functions of the brain.
Control stress and reduce stress
Stress makes great demands in the body and mind, interfering with focusing on something in general.
A study showed that more than 25 percent of students reported that stress helped reduce evaluations or inability to finish the course.And stress in the workplace can also be intense.
It is no secret that stress makes it extremely difficult for concentration.It is important that you find ways to relax and relieve stress.
Stress can be controlled in several ways, including confidence in their psychoanalyst, sleeping and practicing sports regularly.
However, the best way to deal with stress is to find first ways to reduce it.
Make changes in your life: establish the limits, say "no", spend what you have, in what you do not have, be satisfied and grateful, it is surrounded by positive people who believe in you, or even try a little elimination of stress products.
Meditate
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 you really mediate.
Professional advice: meditation begins 5 minutes a day and then increase time when it is ready!
Meditation is to sit motionless in a quiet place without distraction factors and focus on your breath or a positive mantra of your choice.
Although this can help reduce stress, it was also discovered that the content of gray matter in the brain increases and promotes concentration.
Do not worry if you find that your mind wanders when you start meditating for the first time, this is a skill that improves practice.
Sleep for concentration
A low quality dream affects not only its ability to concentrate, but also a series of other health problems.The chronic sleep fault can have the same effect on the body as alcohol poisoning.
Receiving a sufficient amount of sleep, a quality dream can better support a series of bodily functions, including memory skills, concentration, concentration and decision.
Some offers to obtain more and better sleep quality include the creation of the darkest room, the use of heavy blankets, aromatherapy, such as lavender oil, caffeine restriction and closure.With electronics at night.
Additional tips can be found in our article on how to sleep enough.
Exercise regularly
Eforra for 150 minutes of exercises per week!You will feel the difference!
Human bodies must move.Physical exercises bring fresh oxygenic blood to all organs of the body, including the brain.
Scientists have discovered that regular physical movements emit chemical products in the brain that are vital for concentration, memory, mental acuity and skill.
To concentrate listening to music
While some people can concentrate on complete 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: songs with songs are distracted and can make the focus lose.
Be in harmony with nature for concentration
Walk on the wild side!It is demonstrated that walking in nature reduces anxiety: Improves memory work!
A walk in nature is useful for your body and mind.A study showed that walking in the forest, and not in urban conditions, helped reduce anxiety and led to improve the performance of memory tasks.
Start drawing for concentration
Have you ever painted without thinking during a stressed phone call or when do you work on the project?This can be an attempt at your brain to relieve stress.
The researchers found that the concentration of attention in the drawing allows the brain to restore the approach and can help it if it is caught in the problem.¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡¡
Always write to concentrate attention
A true way to increase your performance includes writing the most urgent terms.
The prioritization of your tasks helps you stay concentrated.Seeing your goals for one day can help you first meet the most important tasks.
The recording of something leads from a mental task to the physical, which keeps him before his mind.
To concentrate, make short breaks
It is easy to reach the plateau if you continue without breaks.Your body and brain must be renewed from time to time.
Make fast mental and physical breaks when you need them.During this time, you can reach, make quick jumps or even bed for a moment or two.
Try simple stretch marks, thrust -ups or throw -ups for short breaks that will shake your body and brain!
Pomodoro's method is a highly efficient method in which it is concentrated in its activity within 25 minutes at the same time using a timer, and then takes breaks between the intervals.
Ignore concentration distraction
Be sure not to lose approach, limiting distraction with the help of spider technique.If you hold a vibrant adjustment fork next to the web, you will explore the noise.
If the exercise continues to repeat, the spider discovers that vibrations are not an insect lunch, and will ignore the invasion.
Be like a spider: turn off the phone to create a quiet work environment and focus on the current task, ignoring distraction factors.
Avoid multitasking
You want to be more productive, and multitasking sounds as an ideal way to do more, but in fact it is an ineffective way to organize priorities.
The separation of your attention means that you will never concentrate on work.On the other hand, more precisely and is dedicated to the performance of a thing at a time.It will pass them much faster and reach more long term.
Eat products that 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.
Its diet is of great importance for its mental skill, including its ability to concentrate and concentrate.
Filling your dish with these supplies and rich nutrient products, it will provide your brain with everything you need for optimal work.
Rich products in antioxidants
Antioxidants are the forces of nature.Antioxidants contained in a series of unprofety foods counteract the "oxidative stress" in cells, which leads to diseases, decreased 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 age -related decrease in cognitive functions.Products with a high antioxidant content include:
- Berries;
- Dark chocolate;
- Walnuts;
- Spices, including fragrant pepper, nail, oregano, mint and thyme;
- Celery;
- Okra;
- Artichokes;
- Curly cabbage;
- Chili;
- Bunny, Kuraga.
Omega-3 fatty acids
Omega-3 fatty supplements can improve cognitive functions in young people.Find them in the following healthy products:
- Linaza or Linaza Oil;
- Chia seeds;
- Walnuts;
- Beans;
- Vegetable oils.
Try herbs and nootropic additives to concentrate attention
The "nootropics" are herbs, vitamins or other compounds that contribute to a healthy cognitive function, including creativity, memory, motivation and, of course, the approach.
Ayurvedic or other 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.See our list of the best based on scientists, strengthening the herbal approach.
Ginkgo Biloba
Ginkgo Biloba is an ancient Chinese medicine used to maintain brain and memory health.The addition we use today comes from the Ginkgo leaves;Scientific evidence shows that it 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 also showed that it admits normal cognitive functions, such as solving problems, memory and information processing.It is also a tonic.
Kurkumin
Kurkumin is the main component of spice turmeric, and offers many health benefits.In particular, Kurkumin supports the opportunity to concentrate and work in memory.
Bakop
This plant in India has been used for a long time in ayurvedic practice.Bacopa Monniera is popular for its ability to maintain a healthy memory and soften the consequences of random stress and anxiety.
A study showed that Bacop contributes to healthy cognitive activity in a population that ages, including normal memory and a lower level of anxiety.
Ginseng
Several types of ginseng have different applications and benefits for the body.Panax Ginseng, or Asian Ginseng, arrives from Korea and is used to increase the thought, energy and concentration of attention.
A study showed that it contributes to normal attention in children.
Ashvagandha
The root and berries of Ashvagandhi are used in the Ayurvedic tradition.As "adaptogen", it helps the body to adapt to stress.It is much easier to concentrate when you are free of stress!
L-teaanina
L-teaanina is an amino acid, usually found in green and black tea.Although the body does not produce this relatively rare amino acid and the body does not require it, it can help it concentrate.
A study showed that when the 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 does not produce it, so you should receive it from your diet.A diet rich in a Triphane can have a positive effect on knowledge and help cheer up.
For memorization
Improving your focus and concentration is easy in your hands.You can make small but effective steps, for example, sleep, eat several foods to increase mental activity and, if necessary, take nootropic, increasing grass concentration.
Other ideas that will help you concentrate better, include the compilation of daily tasks, breaks, meditation, listen to music and enter nature to maintain the general function of the brain.