10 tips to help improve concentration

In work, life, study… the ability to concentrate plays an important role, it determines the success or failure of a process. Concentration refers to the mental effort that one puts towards and the effort to achieve, it is sometimes confused with attention span, however attention span refers to the amount of time you can focus on something.

Concentration is influenced by many factors such as age, lack of sleep, head or brain injury as well as a certain mental health condition. Some people have a harder time adjusting to distractions, it’s easy to get frustrated trying to focus but can’t lead to stress or arousal. As a result, many people have poor academic results, unsatisfactory quality of work…

Here are 10 ways to help improve focus.

Brain training

Play several types of games that can help you focus better, including sudoku, crossword puzzles, chess, jigsaw puzzles, word search in a jumble, memory games.

A study of 4,715 by the US National Institutes of Health found that adults who spend 15 minutes a day, 5 days a week in brain-training activities have a big impact on concentration. Brain training games help develop working ability and short-term memory, as well as problem-solving and processing skills.

For children, parents can exercise their brain through word puzzle books, complete a jigsaw puzzle, and play a memory game together. Even coloring helps to improve concentration in children or adults. Although older adults tend to decline in memory and concentration with age, studies have shown that brain training is effective for older adults as well.

Begin the game

Mind games may not be the only type of game that improves concentration. When playing a game, focusing on one task helps to ignore surrounding distractions.

According to a study by the US National Institutes of Health, playing video games can lead to various changes in the brain, including enhanced attention and concentration.

Improve sleep

Lack of sleep disrupts concentration, not to mention other cognitive functions, such as memory, attention. Occasional sleep deprivation does not cause too many problems for a person, but regular sleep loss will affect mood, work performance. Insomnia also slows down reflexes and affects your ability to drive or do other daily tasks.

Many experts recommend that adults get 7-8 hours of sleep each night. Improving sleep can start with turning off the television and removing electronic devices from the bedroom, keeping the room at a comfortable but cool temperature, relaxing before bed with soft music, taking a warm bath or reading books.

You can also change your insomnia by going to bed and waking up at the same time every day, even on weekends, to create a routine; Exercise regularly, but do not exercise before going to bed.

Do exercise

Increased concentration is one of the many benefits of regular exercise. Exercise benefits overall health. Research “Physical activity on children’s health and cognitive ability” in 2018 published on Biomed research International looked at 116 5th graders and found that daily physical activity improved both concentration and attention after just 4 weeks. Moderate aerobic activity helps prevent memory loss that occurs due to age-related brain atrophy.

Spend time with nature

If you want to boost your focus naturally, try to get outside every day, even if it’s only for 15-20 minutes. A short walk in the park, sitting in the garden or backyard can also help.

Many studies in children have determined the effects of lifelong exposure to plants and trees at home or in the neighborhood. They found that the natural environment is beneficial for brain development and also improves attention in children.

Meditation

Practicing meditation and mindfulness has many health benefits, improving concentration. Mindfulness can also improve memory and other cognitive abilities. Meditation is not just sitting silently and closing your eyes, but practicing yoga, deep breathing and many other activities is also considered meditation.

Rest

In the process of focusing on working and studying, if you are trying to accomplish a goal but can’t concentrate, you can get up to relax, rest for a short time or have a snack, drink water to relieve stress. , worried. When returning to work, the ability to focus will be higher, more motivated and more creative.

Listen to music

Turn on music while working or studying to increase concentration. People can use nature sounds or white noise to improve concentration and other brain functions. Experts agree that classical music, especially classical baroque music, instrumental music, and nature sounds are good choices to help boost concentration.

Change your diet

Food affects cognitive functions such as concentration and memory. If you want to improve concentration, you should avoid processed foods, too much sugar and foods high in fat and fat. To increase focus, try eating more foods including fatty fish, eggs, blueberries, spinach… Drinking enough water can have a positive effect on concentration because even mild dehydration can lead to a loss of focus. It can make it hard for you to concentrate.

Breakfast can give you a boost of focus at the start of the day. Aim for a meal that’s low in added sugars and high in protein and fiber. Oatmeal, plain yogurt with fruit, or whole-grain toast with eggs are all good breakfast options.

Drink caffeine

Many studies show that caffeine can benefit attention and focus. During work, if you feel your concentration starting to drop, consider a cup of coffee or green tea. People who cannot drink coffee or are allergic do not need to include caffeine in their diet. Instead of coffee, they can add dark chocolate to their diets for the same benefits.

Mr. Chi (According to Healthline)