It’s no secret that concentration is key to success in any field. Whether you’re a student, an employee, or a business owner, improving your concentration can help you achieve more.
Unfortunately, many people struggle with maintaining focus for long periods of time. If this sounds like you, don’t worry —we have some science-backed tips to help improve your concentration!
1. Get enough sleep
One of the best ways to improve your concentration is to make sure you’re getting enough sleep. A lack of sleep can lead to fatigue, which makes it difficult to focus on anything for long periods of time.
A study published in the Journal of Neuroscience found that participants who were sleep-deprived performed worse on tests of attention and working memory than those who were well-rested. So, if you’re looking to improve your concentration, make sure you’re getting enough shut-eye!
2. Take breaks
It may seem counterintuitive, but taking breaks can actually help improve your concentration. When you’re working on a task, it’s easy to become overwhelmed or bogged down by the details. Taking a few minutes to step away from your work can help refresh your mind and give you a new perspective.
In fact, a study published in the Journal of Cognition found that taking brief breaks during extended periods of cognitive tasks can lead to better performance overall. So next time you feel your concentration waning, take a quick break to regroup.
3. Eat well
Another key to improving your concentration is making sure you’re eating well. Eating nutritious foods helps keep your body and mind functioning at their best. Foods that are high in sugar or unhealthy fats can actually have the opposite effect, leading to fatigue, decreased focus, anxiety and even depression.
So make sure you’re eating plenty of fruits and leafy green vegetables, lean protein, and whole grains —they’ll help improve your concentration while keeping you healthy!
4. Exercise regularly
Exercise is another great way to improve your concentration. When you exercise, your body releases endorphins, which help improve mood and cognitive function —not to mention the whole process of working out can be incredibly cathartic!
According to studies conducted by the National Center for Biotechnology Information, regular exercise helped improve task flexibility and working memory. So, if you’re looking for an easy way to improve your concentration, start exercising regularly. Working out three or four times per week is a good goal.
5. Smoke some weed
Another great way to stay focused on the task at hand is by smoking marijuana. One of the best strains for focus and productivity is Cinex, since it is sativa-dominant.
This hybrid is perfect for when you need to get things done but don’t want to be bogged down by stress. Smoking weed is one of the best ways to destress and keep yourself focused on work. So, if you want to improve your concentration, this is another helpful way to go about it.
6. Avoid multitasking
Multitasking can actually be counterproductive when it comes to concentration. When you’re trying to focus on multiple tasks at once, your brain is constantly switching gears, which can lead to decreased productivity and decreased focus.
According to the Proceedings of the National Academy of Sciences, participants who multitasked performed worse on tests of attention and working memory than those who focused on one task at a time. If you want to improve your focus, try to limit your multitasking!
7. Practice mindfulness
Finally, one of the best ways to improve your concentration is to practice mindfulness. When you’re mindful, you’re tuned in to the present moment and not caught up in thoughts about the past or future. This allows you to focus fully on whatever task you’re working on.
People who practice mindfulness have better attention and working memory than those who don’t. If you want to boost your focus, then start meditating at least 20 minutes per day. You can increase the time spent meditating as you go!
These are just a few of the many science-backed tips for improving your concentration. By following these tips, you can help improve your focus and productivity. So, what are you waiting for? Start implementing these tips today to boost your focus!