Top Tips to Improve Your Concentration
Train your brain
Results of a study shown that 4,715 adults suggest spending 15 minutes a day, 5 days a week, on brain training activities can have a big impact on concentration. Brain training games can also help you develop your working and short-term memory, as well as your processing and problem-solving skills. Playing certain types of games can help you get better at concentrating.
Get your game on
Brain games may not be the only type of game that can help improve concentration. Newer research also suggests playing video games could help boost concentration. A study looking at 29 people found evidence to suggest an hour of gaming could help improve visual selective attention (VSA). VSA refers to your ability to concentrate on a specific task while ignoring distractions around you.
Sleep deprivation can easily disrupt concentration, not to mention other cognitive functions, such as memory and attention. Occasional sleep deprivation may not cause too many problems for you. But regularly failing to get a good night’s sleep can affect your mood and performance at work. Being too tired can even slow down your reflexes and affect your ability to drive or do other daily tasks.
A demanding schedule, health issues, and other factors sometimes make it difficult to get enough sleep. But it’s important to try and get as close to the recommended amount as possible on most nights. Many experts recommend adults aim for 7 to 8 hours of sleep each night. Improving the sleep you do get can also have benefit. A few quick tips:
- Turn off the TV and put away screens an hour before bed.
- Keep your room at a comfortable but cool temperature.
- Wind down before bed with soft music, a warm bath, or a book.
- Go to bed and get up around the same time each day, even on weekends.
- Exercise regularly, but try to avoid a heavy workout just before bed.
Make time for exercise
Increased concentration is among the many benefits of regular exercise. Exercise benefits everyone. A study looking at 116 fifth-graders found evidence to suggest daily physical activity could help improve both concentration and attention after just 4 weeks.
Other research looking at older adults suggests just a year of moderate aerobic physical activity can help stop or even reverse memory loss that occurs with brain atrophy related to age. Although aerobic exercise is recommended, doing what you can is better than doing nothing at all. Depending on your personal fitness and weight goals, you may want to exercise more or less.
Spend time in nature
If you want to boost your concentration naturally, try to get outside every day, even for just 15 to 20 minutes. You might take a short walk through a park. Sitting in your garden or backyard can also help. Any natural environment has benefits.
Scientific evidence increasingly supports the positive impact of natural environments. Research found evidence to suggest including plants in office spaces helped increase concentration and productivity, as well as workplace satisfaction and air quality. Try adding a plant or two to your workspace or home for a range of positive benefits. Succulents make great choices for low-maintenance plants if you don’t have a green thumb.