How to increase concentration?

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Surely everyone has wished they could increase their concentration when having to overcome a difficult task at work, study for an important exam or spend time on a difficult project. Therefore, “how to increase concentration?” It's a question everyone wants an answer to.

1. Factors affecting concentration

Difficulty concentrating can be caused by activities going on around us. Common causes include interruptions from coworkers, distractions from roommates or family members, or social media announcements.
However, difficulty concentrating can also be related to an underlying mental or physical health condition. Some common conditions include:
ADHD (attention deficit hyperactivity disorder) which can create memory and learning challenges for both adults and children. People with this disorder are often characterized by persistent inattention, hyperactivity, and impulsivity. Treatment can help improve symptoms of ADHD. Cognitive dysfunction or impairment can affect memory, concentration, and learning. These disorders can include developmental delays or disabilities, brain injuries, or neurological conditions that cause problems with brain function. Untreated mental health disorders such as depression or anxiety are primarily related to mood swings and other emotional symptoms, but they can also make it difficult to concentrate or Difficulty learning and remembering new information. Head injuries can affect concentration and memory. This is usually temporary, but difficulties concentrating can linger while the injury heals. Farsightedness and other vision problems can cause attention and concentration problems. Get an eye exam if you find it harder to concentrate than usual, have a headache, or find yourself squinting.

2. How to increase concentration

2.1. Brain training Some of the games below can help increase concentration, for example:
Sudoku; Crossword puzzles; Chess; Jigsaw puzzles; Memory game. The results of a study published in 2015, among 4,715 adults, were suggested to spend 15 minutes a day, 5 days a week for brain training activities that can improve concentration.
Brain training games can also help develop working ability and short-term memory, as well as problem-solving and processing skills.
2.2 Improve Sleep Sleep deprivation can easily disrupt concentration, not to mention other cognitive functions, such as memory and attention. The occasional lack of sleep may not cause too many problems, but often not getting a good night's sleep can have a huge impact on mental well-being and performance. Insomnia can make the body excessively tired, it can even slow down reflexes and affect your ability to drive or do other daily tasks.
The hectic work schedule, health problems and other factors sometimes make it difficult for us to get enough sleep. However, it's important to try to get as close to the recommended interval as possible most nights. According to the recommendations of experts, adults should sleep from 7 to 8 hours a night.

Some tips to help us get enough sleep:
Turn off the TV, phones and electronic devices an hour before going to bed. Keep the bedroom at a comfortable but cool temperature. Relax before bed with music, take a warm bath, or read a book. Go to bed and wake up at the same time every day, even on weekends. Exercise regularly, but avoid strenuous exercise right before bedtime. 2.3 Make time for exercise Regular exercise has many benefits including increased concentration. Exercise has health benefits for everyone. A 2018 study that looked at 116 5th graders found evidence that daily physical activity can improve both attention and concentration after just 4 weeks.
Another observational study in older adults found that just 1 year of aerobic exercise (aerobic exercise) can help minimize the progression of dementia that occurs with age-related brain atrophy. work.
Although aerobic exercise is encouraged, we can absolutely do the subjects we love. If you're having a hard time finding time to exercise or don't want to join a gym, try to think of fun ways to get exercise throughout the day. There are very simple ways to exercise such as:
Take children to school; Get up 20 minutes earlier than usual every morning for a brisk jog around your neighborhood; Walk 2 or 3 times per week to buy groceries; Walk to a coffee shop or eatery instead of driving.

2.4 Spending time in nature If you want to increase your focus naturally, try to get outside every day, even if it's only for 15 to 20 minutes. We can take a short walk through the park. Sitting in the garden or backyard can also help. Any natural environment brings health benefits to humans.
Scientific evidence increasingly supports the positive effects of the natural environment on concentration. A 2014 study found evidence that planting plants in office spaces increased focus and productivity, as well as workplace satisfaction and air quality.
A study published in 2017 followed more than 1,000 children from birth to 7 years old. The study aimed to determine how life-long exposure to plants and trees at home or in the neighborhood can affect attention in children. Research has found evidence that the natural environment can be beneficial for brain development and with it improving attention in children.
Natural environments can have many benefits for children with attention deficit hyperactivity disorder (ADHD). A 2009 study that looked at 17 children with ADHD found evidence that a 20-minute walk in the park can improve concentration more than walking the same distance in an urban environment.
2.5 Try Meditation Meditation and mindfulness can have many benefits and improved concentration is one of them.
A study published in 2011 found evidence that practicing meditation can help boost attention and focus. Meditation can also help improve memory and other cognitive abilities.
Meditation does not mean just sitting silently and closing your eyes. Practicing yoga, deep breathing and many other activities can help us meditate.

2.6 Take a break We've been spending a few hours on the same project, and suddenly attention starts to drift. Even though it's hard to stay focused on the task, we stay at our desks, forcing ourselves to keep going. However, trying to focus only makes us feel stressed and anxious because we don't get the work done in time.
The advice is when you feel your concentration drop, take a short break. Refresh yourself with a cool drink or nutritious snack, go for a brisk walk, or get out in the sun.
When we return to our desks, we will feel more focused, motivated or even more creative. Taking breaks can help increase focus and attention.
2.7 Listening to Music Turning on music while studying or working can help increase concentration. Even if you don't like listening to music while you work, nature sounds can help improve focus and other brain functions.
Classical music, especially baroque or nature sounds are good choices to help us increase focus. If you're not interested in classical music, try electronic music without lyrics. Keep the sound soft or so as not to distract yourself.
It is also important to avoid choosing music according to your own preferences (including likes and dislikes), as both types can distract us.
2.8 Change in diet Daily intake of food can affect cognitive functions such as concentration and memory. Avoid processed, high-sugar, and greasy foods. To increase concentration, try eating more of the following:
Salmon; Eggs (both whites and yolks); Blueberry; Spinach. Drinking enough water also has positive effects on the ability to concentrate. Even mild dehydration can make it difficult for them to concentrate or remember information.

Breakfast can help us focus more and should eat a meal low in sugar, high in protein and fiber. Oatmeal, plain yogurt with fruit, or whole grain toast with eggs are all good breakfast options.
2.9 Drinking coffee It is not necessary to add caffeine in our diet if we want to avoid it, but research indicates that caffeine can provide benefits for attention and focus.
If you feel like your focus is starting to drop, try a cup of coffee or green tea. One serving of dark chocolate, containing 70% cocoa or more, can have similar benefits, if caffeine-containing beverages are not tolerated.
A 2017 study found evidence that natural phytochemicals found in matcha, a type of green tea, not only improve cognitive function, but can also help the body relax. So matcha can be a good choice if coffee makes us feel jittery or nauseous.
2.10 Practice concentration Exercises to practice concentration often help children who have difficulty concentrating. This mental training involves giving full attention to an activity for a certain period of time.
Try the following activities:
Draw for 15 minutes; Take a few minutes to throw the ball with someone else; Set the timer for 3 to 5 minutes, trying to blink as little as possible. Suck on a lollipop or hard candy until it's gone, curbing the urge to chew it. Pay attention to the taste, how it feels on your tongue, and how long it takes to swallow it all. After completing one of the activities above, ask your child to write a short summary or outline how they felt during the experience. Young children can use simple words to describe their feelings.
The practice of concentration can also benefit adults, so feel free to give it a try.

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Reference source: healthline.com