In this technological and fast changing world, we’re only overwhelmed by the distractions and directions we are pulled toward. With increasing use of technology, work improving focus on things that matter is getting tougher and tougher. So, it’s really important to learn how to improve focus.
It’s easy to become frustrated when you’re trying to concentrate but just can’t. This can lead to stress and irritation. If this sound familiar to you then keep reading to learn more about how to improve your focus.
Here are important method to improve your focus.
Evaluate your mental focus
Before you start working towards improving mental focus, you want to begin by evaluating how strong your mental focus is at the present moment.
So here are the two possibilities of your present moment
- Your focus is really good if you find it easy to stay alert, set goals and break tasks up to smaller parts, take a short break, then get back to work.
- Your focus needs improvement if you daydream regularly, easily distracted, lose track of your progress.
If you are not focused, distracted easily, then you probably need to work on your mental focus quite a bit. It might take some time, but with continued practice of some good habits and being mindful of your distractibility can help you to focus on your work.
Get rid of distraction
People often underestimate how many distractions prevent them from concentrating on the task at hand. It is anything form small to bigger like your phone notification, noise of horn etc.
Getting away from these sources of distraction isn’t always as easy as it sounds. While it might be as simple as turning off the phone notification or tv, you might find it much more difficult to deal with an interrupting co-worker, spouse and child. The way to deal with these is moving to a quiet area, as I said turning off notification on your phone, closing the door to your office, telling those around you not to disturb you for a period of time and closing apps that aren’t essential on your computer or phone.
Get enough sleep
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. Not getting enough sleep most nights of the week can negatively impact both your short and long-term memory, as well as your ability to concentrate.
According to many research adults aim for 7 to 8 hours of sleep each night. For getting enough sleep try to Avoid caffeinated beverages after lunchtime, switch off all electronic devices an hour before bedtime, read a book, take a warm bath, listen to soothing music and Keep your bedroom cool and quiet.
Set a goal
One of the most common reasons we struggle to maintain focus is because we lack clarity about what we need to do next.
If you are trying to do some work but aren’t clear how you do that So, you increase your chances of staggered progress.
Try to break down your work into smaller parts of goals. Try that your goal is specific, measurable, achievable, relevant and timely.
Live in the moment
It’s tough to stay mentally focused when you are ruminating about the past, worrying about the future, or tuned out of the present moment for some other reason.
Stay in the present is all about putting distractions, whether they are physical (your mobile phone) or psychological (your anxieties) and being fully mentally engaged in the current moment.
It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future.
Take a break
Have you ever tried to focus on the same thing for a long period of time? After a while, your focus starts to break down and it becomes more and more difficult to devote your mental resources to the task. Not only that, but your performance ultimately suffers as a result.
Researchers have found that even taking very brief breaks by shifting your attention elsewhere can dramatically improve mental focus.
When you first feel your concentration drop, take a short mental break. Refresh yourself with a cool drink or nutritious snack, take a quick walk, or go outside and get some sun. When you return to work, don’t be surprised if you feel more focused, motivated, or even creative. Breaks can help boost these functions and more.
Eat healthy food
The foods you eat can affect cognitive functions like concentration and memory. Avoiding processed foods, too much sugar, and very greasy or fatty foods.
To improve your concentration, try eating fatty fish, eggs, blueberries, spinach. Eating breakfast can help by boosting your focus first thing in the morning. Aim for a meal that’s low in added sugars and high in protein and fiber. Oatmeal, plain yogurt with fruit, or whole-grain toast with eggs are all good breakfast choices.
Coffee in small doses
Drinking coffee, or other caffeinated beverages, in small doses may have a positive impact on your ability to focus.
If you feel your concentration starting to drop, consider a cup of coffee or green tea. A serving of dark chocolate — 70 percent cacao or higher — can have similar benefits, if you don’t enjoy caffeinated beverages.
A 2017 studyTrusted Source found evidence to suggest phytochemicals naturally found in matcha, a type of green tea, not only improve cognitive function but can help promote relaxation. So matcha may be a good option if coffee tends to make you feel jittery or on edge.
Keep practicing
Building your mental focus is not something that will happen overnight. Even successful people require plenty of time and practice in order to strengthen their concentration skills.
One of the first steps is to recognize the impact that being distracted is having on your life. If you are struggling to accomplish your goals and find yourself getting sidetracked by unimportant details, it is time to start placing a higher value on your time.
By building your mental focus, you will find that you are able to accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction.
Do a meditation
By building your mental focus, you will find that you are able to accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction.
A 2011 reviewTrusted Source of 23 studies found evidence to suggest mindfulness training that emphasizes attention focus could help increase attention and focus. Mindfulness can also improve memory and other cognitive abilities.
Meditation doesn’t just mean sitting silently with your eyes closed. Yoga, deep breathing, and many other activities can help you meditate. If you’ve tried meditation and it hasn’t worked for you, or if you’ve never meditated before, this list can give you some ideas for how to get started.
Some ways to improve concentration may work well, while others may not seem to do much for you. But most of these tips can promote at least modest improvements in concentration for many people.
Having arduous experiences on your journey is inevitable. Using these exercises and strategies, you can forecast when distractions and boredom are approaching and transform these into some of the most effective and productive chapters ever.
