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Tips to improve concentration
Maintaining concentration while studying or working can sometimes be particularly difficult. Thoughts, worries, distractions undermine our attention, as does eating badly, getting little rest or working in an unpleasant and well-kept environment.
Supply
Nutrition is essential for support cognitive functions and improve concentration, attention, learning and memory. The diet must therefore be balanced and include healthy foods that cover energy and nutritional needs.
There main source of energy for the brain is glucose, which derives from the digestion of carbohydrates, macronutrients present in cereals and in general in foods of plant origin such as fruit, vegetables and legumes. Excessively low calorie or unbalanced diets – for example, high protein or low carb – do not help to make the brain work properly, which, like any organ, needs energy to keep itself efficient.
Rest
Rest is another essential aspect of ensuring concentration and attention. Sleep well it means guaranteeing our body an adequate and uninterrupted number of hours of sleep. Anxiety and stress, digestive problems, disturbing elements in the bedroom can undermine rest and consequently significantly worsen the ability to cope with daily commitments, reducing concentration.
Creating the right environment
The work or study environment influences the ability to concentrate and the study environment because, in some conditions, our body suffers stress even if we can hardly perceive it.
In this sense, aspects such as the temperature and thelighting. Environments that are too cold or too hot, poorly lit or illuminated with artificial light can lead to excessive physical and mental fatigue, with repercussions on concentration. Natural light is the best choice or, alternatively, warm lights can be used.
Attention too to the chair and posture, to the position and brightness of the computer monitor since physical discomfort obviously also has an impact on attention.
Furthermore, to increase concentration, the environment can be made more pleasant by stimulating colors such as yellow, orange and red, by the presence of plants, beings capable of reducing stress, improving the sense of well-being and increasing productivity. Further help comes from the spread of essential oils lemon and rosemary, with a pleasant and tonic aroma.
Breaks or distractions?
While resorting to techniques or strategies to improve concentration, attention span remains limited in time. The constant distractions given by smartphone notifications should be avoided but allow yourself the right breaks, however short, it is necessary to regain concentration during work and study.
A break of about fifteen minutes for every fifty of activity in fact it helps to rest the mind and then start again with enthusiasm. During the break you can take a short walk to reactivate the circulation, a chat with a colleague or friend on the phone, drink a hot herbal tea or enjoy a snack of fresh fruit or nuts and a square of dark chocolate.
Techniques to increase concentration
Here are two effective techniques to increase and improve concentration and be more productive in work and study.
Meditation
Taking five or ten minutes a day to devote yourself to meditation is one of the best techniques for increasing meditation. Focus on the here and now, that is, in the present moment, and letting go of thoughts and emotions helps to reduce anxiety, stress and agitation. Practiced consistently, meditation can be useful to train your ability to concentrate and immerse yourself in what you are doing without being distracted by non-inherent thoughts.
Planning
Planning the day’s activities is a valid technique for succeeding stay focused on your goals. The list should be written in the morning or, better yet, the night before. Writing down what you want to achieve helps your mind to have a “road map” and improve concentration. For this to work, planning should be realistic, otherwise it can be frustrating and cause unnecessary anxiety. If, on the other hand, it is achievable, each goal will give an emotion positive and rewarding which will spur you to maintain concentration to reach the next ones.
Natural remedies
To improve concentration during study and work it is also possible to resort to natural remedies fromstimulating action on the central nervous system. This category includes coffee and supplements or plants containing it caffeine such as green tea, guarana and mate or maté. Excellent remedies to promote concentration and attention are the ginseng and the Rhodiola, plants with adaptogenic activity useful for dealing with periods of high stress and increasing their performance in study or work.
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