I often hear from my clients that they cannot focus on their tasks, and do not know how to improve their concentration. Therefore, I decided to write an article on this topic. And I want to start by saying that in the modern world, many people try to be overly productive. And they want to perform several tasks at the same time. Than reduce their concentration of attention. Other than that, most people just focus on the wrong tasks. Which do not bring them a positive result and pleasure. I know that the advice I’m giving you really works. Because I use them myself on a regular basis, because I quickly lose focus when doing something important. And I often switch from one task to another.
1. Practice mindfulness
First of all, I’ll start by defining mindfulness. Mindfulness is a mental state that can be achieved by focusing your mind on the present moment. At the same time accepting your emotions, feelings and thoughts. This means that mindfulness can be used as a therapeutic technique as well as a way to improve the cognitive function of your brain.
Mindfulness practice will give you many other benefits and can help improve your focus. Mindfulness helps you focus on the present. Thus, allowing our mind to get rid of many distortions from the outside world, and gain the clarity of the present moment. The best way to start the journey of mindfulness is to meditate often. Ideally, this should be done at least once a day, for 15–20 minutes.
To meditate, you just need to choose a quiet place and feel comfortable. When you are in this position, the next step is to play meditation music. Or, if it distracts you too much, you can simply meditate in silence. During meditation, it is usually recommended to focus on your breath and the sensations associated with it. Don’t worry if you feel uncomfortable at first. This is completely normal. At first, meditation seems like something out of the ordinary. In fact, you might even laugh at your first session. However, it is important for you not to stop and continue to meditate. This is one of the most powerful ways to improve concentration and overall mental well-being.
2. Develop a daily routine
The daily routine is something that is usually overlooked by many people. But without it, ending your day at work often turns into chaos. You don’t know what you need to do in the first place and how to end your day properly. Various distractions can not only cost you valuable time. But they can really destroy your concentration.
Although the development of a timetable is mandatory. But if you do not prioritize, then it will be ineffective. Your daily routine should include the most important tasks. And move from more to less. It doesn’t take much time to create a list of tasks. But you need to create it every day, and from time to time it will become a habit. One of the best times to create a schedule is your evenings. In this way, you better prepare yourself for the new day. After you get ready for the next day, your goal is to get a good night’s sleep. Since this will help you properly tune in the next day, and improve your concentration.
3. Get rid of unnecessary things
Some people call it property. But I like to call it a mess. I think you also have quite a few things that you don’t need. They can negatively affect your attention, even if you are not aware of it. You will often be distracted by them, and you will not be able to concentrate on the tasks. Therefore, I suggest that you collect all unnecessary things and throw them away. Or you can sell what you don’t need and also make money on it.
One of the best places to start tidying up is your smartphone and computer. We all have so many mindless apps, images and videos that just take up our time and are constantly distracting. Therefore, if you have no reason to keep them, then just click the “delete” button. After you’ve digitally removed unwanted items, I advise you to clean up your desk and room. Get rid of everything that you have not used for a long time, and you simply do not need it. There are minor exceptions to this. Such as family albums or gifts that are of great value to you. Doing the above will not only free up some physical space, but it will also help you improve your focus.
4. Disconnect from the digital world more often
This is what I do most often. Because it is of great benefit to me. In the modern world, we receive a lot of unnecessary information every day. Every time we scroll through the news feed on social networks or view some blogs. All this information can be quite overwhelming for our brain. This means that we begin to lose focus and attention.
Therefore, the best way to stop this is to simply turn off your gadgets for a while. And you can even put the TV on an advertising platform and sell it. When you disconnect from unnecessary things and do what you like. For example, if you read, write or draw, then you are more deeply involved in the creative side of your brain. And if you have a family, then this is a great way to get more time. You can have fun with the kids or chat with your loved one. This will ultimately improve your family relationships and focus on tasks.
5. Start playing sports
The next way to improve concentration is to play sports. I am not saying that you should do a triathlon or any difficult sport. But you should strive to devote at least 30 minutes a day to vigorous exercise that raises your heart rate. You don’t need to pay for an expensive gym membership to do this. You can always practice at home or outdoors. If you don’t know where to start the exercises, there are tons of videos for beginners on Youtube.
6. Eat right
You don’t expect your car to run great on poor fuel, do you? Therefore, for your brain to function properly and focus on the right things, it needs proper nutrition. There are a number of foods that have been shown to improve brain function. They also have a host of other benefits for your body.
For example, blueberries – they improve memory and concentration thanks to their antioxidant properties. Fish that contains omega-3s. Such as salmon, tuna, sardines, mackerel or anchovies – slow down the aging process of the brain while increasing cognitive function. Spinach and kale are vital for improving our brain health. Various freshly squeezed juices are also very beneficial for the body. It is only important that your food is properly balanced. It makes no sense to force-feed your body with what it does not accept. Therefore, develop a diet for yourself that is right for you.
As you can imagine, all these tips will benefit not only your mental health, but also your physical one. You will be able to improve your concentration, become a more focused and happy person. And if there are any ways you have improved your concentration that I haven’t mentioned, please let me know in the comments.