5 Easy Steps To Improve Concentration

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

Many people are unable to concentrate on an important activity or task, or generally multitask. Quite often, they describe the situation as follows - all thoughts in their head are as if wrapped in fog, and it is impossible to concentrate on anything.

I wake up in the morning, nothing is clear, my head is buzzing, I can’t concentrate on anything, as if the constant fog prevents me from seeing something important. I come to work, and there are a huge number of tasks … I try to complete one - nothing works, I take on another - nothing works, as a result I cannot concentrate, being in a state of terrible confusion. Sometimes there is a feeling of complete exhaustion, to such an extent trying to concentrate! Do you know these feelings?

Often, such a description hides deep trauma that happened to a person at an early age. As a result, now the psyche is sucking out energy and does not allow to concentrate (for full concentration, you need to direct the energy in one stream, but the psyche is not able to do this). Perhaps in childhood you were not taught to concentrate (for example, the mother did everything for the child, and he did not learn to make efforts) or there were other psychological factors (a family of alcoholics, fights with mom and dad) - in any case, this is a child from whom age required more strength than it actually had the resources. And now, in adulthood, to regain your concentration, you need psychotherapy and outside help.

So how can you improve your concentration?

For a start, you should definitely go to the doctor. If the nebula in the head and absent-mindedness are already pathological and bother you for a long time (more than two months), this is an indicator to contact at least a psychologist (in an amicable way, it is better to go to a psychiatrist and conduct a deep diagnosis - perhaps you have a failure at a deep level, even physiological).

1. Eliminate all distractions when you are doing some task, turn off the Internet and phone. Wait until the energy arises to deal with the current case, to the extent that you sit down and watch! For example - Gogol wrote only while standing, and one of the writer's many quirks was a passion for rolling bread balls, he believed that this helps to solve the most difficult problems.

2. Learn how to properly and fully rest. Watching TV shows for 2-3 hours knocks out the psyche, it will not help you to concentrate and be in psychological tone. Why? The thing is that in this case your feelings and memory are involved (in fact, the whole psyche, except for thinking and speech), and we are talking about quality rest for the psyche. Take a walk in the park, look at the sky, birds, flowers, turn off all extraneous thoughts, diffuse your attention. To tense up, you need to relax.
3. Don't take on many responsibilities. Schedule your work time wisely and plan your day in advance. Often, some people have overestimated requirements for themselves (conditionally, 25 thousand things that simply cannot be done in one day), while others, on the contrary, have too low requirements (one lesson for the whole day, at best, and this also relaxes the psyche to such an extent that a person cannot strain afterwards). Metaphorically, the latter situation can be compared to resting in bed for a whole month - your muscles will lose their tone, you will not be able to stand up, your legs will shake. The same happens with the psyche.

Set yourself a clear task for a certain period of time and do not move on to the next one until you have completed the previous one.

1. It is not worth keeping all tasks and plans in mind, write them down. The more you hammer your head, the less free energy you have left to concentrate on one thing. Your brain is not the operating system of a computer with a huge list of background tasks that cause the computer to freeze. If a person is loaded with an incredible amount of things, he will also not be able to respond quickly. Create a special notebook in which you will indicate a list of tasks for a specific period (current day, week, month). You can download the app or take notes in your notes. Dump all the information out of your head somewhere, but do not forget to return to the lists.
2. Meditation. This is a great relaxation option, but the main task here is not to strive to achieve any specific goal.

And don't ask too much of yourself! It will not work all at once! It is impossible to return concentration to 100%, and 24/7 concentration is also impossible - it is necessary and important to switch. Don't try to force yourself to concentrate for longer, accept yourself with the concentration you have. Do 20 minutes on one task, switch to 5 minutes, and then return to the task. No one can concentrate on one thing for a long time. You can remember your student years and collect all the energy, memory and perception, as in a session, but then all this will be safely forgotten. For periods of maximum concentration, you need to prepare in advance - to relax. It is impossible to be only in tension all the time - psychosomatics or psychosis will knock you out, your psyche will not be able to cope and will explode, so do not demand too much.