Unlock your concentration power: 10 Best Strategies for Focusing

We all seem to have experienced the same situation trying to complete a task while our thoughts wander. Isn’t that so? It’s easy to get distracted when there are so many things competing for your concentration in your personal and professional life. There are many situations in life where you need to focus, but you can’t, like when you’re cooking, working on a presentation at work, preparing for an exam, or working out at the gym! No matter how challenging it is to focus on the task at hand, there are always distractions and techniques to increase focus.

What is concentration?

Simply put, concentration is the ability to focus your mental energy on the task at hand. It could be a task you were given to complete or you were trying to learn at the time. Attention span is normal for people, but attention span is actually related to how long you can focus on something, says psychiatrist Dr. Sarthak Dave says.

What are the factors that affect concentration?

People’s ability to focus can be affected by many conditions, including aging and lack of sleep. Memory loss follows a person’s ability to focus less as they age. Concentration can also be affected by any type of brain or head trauma, as well as mental health problems including anxiety or depression. The following are some specific lifestyle factors that can affect concentration:

Lack of sleep
Hunger
Lack of physical activity
Tiredness
Stress

How to improve concentration?

There are many things you can do to increase attention and focus, such as engaging in physical activity, practicing mindfulness, and following specific focus exercises and nutritional guidelines. Dr. Sarthak Dave suggests the following natural strategies to help individuals focus better:

1. Focus exercises

Games aren’t just for kids anymore! Over time, engaging in activities such as word searches, chess, crossword puzzles, reading, memory games, and brain-training games can help improve focus. According to a 2015 study that examined 4,715 individuals, spending fifteen minutes a day, five days a week, on any brain training exercise can improve focus. Playing brain training games can help improve your processing, problem solving, and working memory, among other cognitive abilities.

To know more about games that improve concentration read: 5 engaging mind games to boost concentration and focus

2. Minimise distractions

Being surrounded by distractions will inevitably slow your focus. Try to work in a quiet, distraction-free space and refrain from multitasking to distract. When we try to do many different jobs at once, we often get distracted. “Avoid stretching your focus too thin by tackling one task at a time,” advises experts.

3. Set specific goals

When we see a big task or problem that needs to be done at the beginning of the day, we feel burdened. An anxious mind can never concentrate on any one thing at a time. Dr. According to Dave, “To stay on track, break tasks down into small, manageable chunks and set clear goals.”

4. Practice mindfulness

Sitting meditation, which lets go of unwanted thoughts and focuses on your breath, improves your ability to focus on everyday life. This exercise can improve your attention span and help your brain focus more clearly when combined with some deep breathing exercises.

Also read: 4 simple mindfulness practices to stay calm and reduce stress

5. Take regular breaks

Take quick breaks to help clear your head to avoid burnout and improve focus. When we work non-stop without taking necessary breaks in between, we quickly move towards burnout. Also, when the mind is tired it will be more difficult to concentrate. So, remember to take those little breaks to help clear your head.

6. Make exercise a priority

Engaging in physical activity can help with focus and cognitive function. One of the many benefits of regular exercise is improved focus. After just four weeks, a 2018 study of 116 fifth graders showed evidence that regular physical exercise can lead to improved focus and attention.

7. Get enough sleep

Lack of sleep can impair your ability to focus and interfere with cognitive processes, including memory and attention. Excessive fatigue can also impair reflexes, making it difficult to drive or perform other daily duties. Busy days, medical conditions, and other factors can make it difficult for you to get a restful night’s sleep. But to guarantee that your brain is well-rested and able to focus, you should try to get seven to nine hours of good sleep every night.

8. Stay organised

You will do well if you plan your day in advance. Expert advice using planners or digital tools to prioritize your workload and organize your duties.

Also read: 10 best planners for 2024 to stay organised and productive

9. Stay hydrated and eat healthy food

The food you eat directly affects your ability to focus and remember things. Avoid processed foods, foods high in sugar, and highly greasy or fatty foods. To focus, try eating more nutritious foods like spinach, blueberries, eggs, and fatty salmon. Additionally, maintaining your hydration can help you focus better.

10. Drink caffeine

If you choose not to use caffeine as part of your lifestyle, you can. However, some studies suggest that coffee consumption can improve focus and attention. Consider drinking coffee or green tea if you feel like you’re losing focus. If you don’t like caffeinated drinks, you can consume dark chocolate, which may have comparable benefits.

‘Effect of Green Tea Phytochemicals on Mood and Cognition’ – A Study

Unraveled data show that naturally occurring phytochemicals in matcha, a type of green tea, improve both cognitive performance and feelings of calmness. Matcha can be a great option for people who suffer from coffee.

Make a difference in your ability to focus by implementing these suggestions!