Are you having trouble in staying focused or concentrated?

Do you hardly remember little things and feel like you will explode at the thought of having another thing to do?

Well, you’re not alone! This sign of brain overload is commonly seen today in the fast-paced, high tech, and stressful world we live in.

More so than any period in our history, our collective attention is almost constantly diverted by external stimuli. There is not much time allotted for the mind to decompress, which it so desperately needs to function properly.

While it’s not completely far-fetched to assume your inability to stay focused in stressful situations or concentrate during a business meeting, there are a couple of things you could easily change in your daily life.

The exercises, tricks, and lifestyle alterations listed below are great methods by which you can improve your concentration and focus on a daily and long-term bases.

 

1. Meditation

 

Meditation is something that everyone can take part in and for good reason too. Mindful meditation has been shown repeatedly to strengthen mental capacities and increase your attention span.

One study showed that 140 participants saw a significant increase in their attention span after just eight weeks of mindful meditation training.

What’s more, you don’t have to devote a lifetime to this activity to see its benefits, after just four days of 10 to 20 minute meditation throughout the day you can improve your concentration to a great extent.

Mindfulness is something you can also practice throughout the day to help with not getting distracted.

For instance, when you’re eating you can make it an active experience versus a passive activity, such as eating while watching television.

Concentrate on your chewing and experience all the flavors and textures. This sort of conscious thinking will lead it being less likely that you get easily distracted.

Think in the now and be present when you feel yourself becoming occupied with other tasks.

 

2. Write it Down

 

If you’re having an important conversation or meeting with someone then either paraphrase or repeat what they said, and if possible – write it down.

Try a variety of different ways to improve your ability to make neural connections. For instance, when you meet new people try repeating their name as you shake their hand.

While it’s impossible to do that with digital media, you can still repeat names and information, as well as take notes.

If you’re caught up thinking while someone is providing you with information, it’s difficult for you to stay focused on what is being said. It’s also vital to keep tasks within your understanding.

 

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3. Make a List

 

Everyone’s probably hear this one already, but it works, seriously.

Increasing your ability to stay focused can be significantly influenced by something as simple as making a list of the things you have to do. 

Creating a list will not only prioritize your activities and deadlines but will prevent you from multitasking. Research time and time again has proven that despite our beliefs most people cannot multitask.

We are only able to tackle one issue at a time and trying to do multiple things at once will only decrease the value of work for each task and lead to you being easily distracted.

So, stay focused and concentrate on the first thing on your list.

 

In this short video, Marie Forleo teach us about making a really doable “To Do List”.

 

4. Limit Distractions

 

It’s not just the emails and texts that can be the cause for your inability to stay focused, other small distraction limit

attention span, so it’s important to seclude yourself form these diversions.

Our inability to disconnect from easily available tools like the internet, computers, and smart phones can be the main cause of our lacking attention capacities.

Author Mel Robbins suggests leaving the phone out of the room. Then, when you feel yourself getting distracted or unable to concentrate and start something just count to five and launch right into whatever it is your doing.

 

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5. Reduce Stress

 

This may be the most difficult task.

We know that stress has an impact on concentration, and the ability to listen, store, and recover information.

If there’s no way for you to avoid the stresses of life, learn how to breathe properly. Controlled breathing allows you to take control back over your brain.

Proper breathing isn’t going to make your boss less annoying, or unclog your toilet. What it will do, though, is provide you with a coping mechanism to reduce your stress levels.

 

In this short video, Lidsey Morton give us a couple insights about what the stress really means.

6. Exercise

 

Yes, the easiest way to exercise your brain is by physically breaking a sweat.

Physical activity increases the flow of oxygen and blood to the brain, reducing the risk of cardiovascular issues and diabetes.

Exercise also reduces cortisol levels, and increases the production of chemicals that are beneficial to neural connections.

 

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7. Enjoy Music

 

Music provides calm and relaxation, diverts your attention from your stress and problems and allow you to get caught up in the melody.

It’s also an excellent way to express yourself, and efficient in managing moods as well as stress.

 

Conclusion

Today, when gathering as much information as quickly as possible is overvalued, our mental health is suffering, as illustrated in the countless millions affected by depression and other mental health issues.

However, you could always think of your mind as a muscle and through active training, you can strengthen its functionality, specifically when it comes to focus and concentration.

So, what key trick is your favorite?

 

 

Irinel Bogdan