Concentration is necessary for the correct performance of tasks and helps us to enjoy more pleasant activities. Attention, concentration, and memory are cognitive abilities that can be trained to improve. If you want to train mental concentration to study, read or work better, keep reading this Psychology-Online article in which we offer guidelines on how to improve concentration through exercises and games. In addition, we will review the foods that contribute to this important function of the brain.
Exercises can be performed to train and improve concentration. The most effective are the following:
1. Meditation
The practice of meditation and relaxation provides enormous benefits in the ability to concentrate. At the end of the article you will find a video to be able to practice it. Also, in the following article you can see the benefits of meditation for the brain.
2. Description landscapes
Using a photograph or simply looking out the window, we can fixate on an image. Describing it in detail is an exercise that will improve our concentration.
3. smells
Go for a walk and try to identify the smells on the street during the walk. If you look closely you can identify smells of nature, perfumes or what your neighbors are cooking.
4. Candle
Sit in front of a lit candle and observe the movement of the flame for a few minutes. The more you practice it, the longer you will hold without moving in front of the sail. It is an exercise to train attention and concentration typical of the mindfulness.
5. Count down
Count back from 30 two by two. To increase the difficulty you can do it three at a time, four at a time... And to increase the time use a higher figure such as 50 or 100.
6. Sudoku
Sudoku puzzles are an ideal hobby to improve concentration. Find the level that best suits you and dedicate some time to it every day.
7. To write a diary
Writing is already an activity that improves concentration and if we add writing what has happened during the day we will increase the benefits.
8. Diaphragmatic breathing
Diaphragmatic breathing requires being attentive to the times so it improves concentration and reduces distractions, whether they are thoughts that assail us or sounds for example.
We can also improve concentration in a pleasant way and almost without realizing it by using some games.
9. Coloring mandalas
For some time here these wheels have become very well known. Many of us have notebooks at home mandalas and if this is not your case on the internet you can find many models to print. The task is to color the mandala by focusing exclusively on that. You do not have to finish it the first time, it is preferable that you dedicate a few minutes each day.
10. Mobile apps
There are applications for practically everything and you can use them while you are in a waiting room or have some free time. Some of the apps to improve concentration are: Lumosity Brain Training, Fit Brains or Clockwork Brain, all with free versions.
11. Traditional hobbies
Hobbies like finding differences or word searches are a fun way to improve concentration. You can find them in magazines, on the internet or you can buy a specific notebook that you like the most. For example, in the following image you must find the figure that has no partner.
If there is something that requires all our concentration, it is study. Without concentration we cannot understand reading and we can hardly memorize concepts. Luckily there are very useful techniques to improve concentration when we have to study.
12. Prepare the space
An overloaded and distracted environment makes it difficult to concentrate. That is why it is best to organize the place where we are going to study:
- Clear the table
- Find a comfortable chair that avoids forced postures
- Remove all possible decorations
- Have adequate lighting.
13. Eliminate distractions
Noises and music are distracting. Studying in the quieter hours of the day whenever possible or wearing earplugs will facilitate concentration. The phone without sound and preferably out of our field of vision.
14. Setting goals
To begin the state of concentration, we can look at an object in the room for a few minutes and analyze all the details.
15. To rest
It is difficult to maintain an optimal concentration for a long time, so it is advisable to take short breaks after each hour of study.
16. Do breathing exercises
Deep breaths or diaphragmatic breathing can also help us focus. Here you will find more breathing exercises.
17. Start with what takes the most effort
Another technique to maintain concentration as long as possible and optimize the study session, is to start with the task with the most difficulty and finish with the one that we like the most or find it most simple.
18. Read
Reading, underlining and summaries, in addition to facilitating memorization, contribute to concentration.
In the following article you will find more information about how to improve memory to study.
When our grandmothers tell us about raisin stems to improve memory and the like, Although their advice is not based on scientific studies but on popular sayings, they do not go wrong on track. There are many foods that, due to their vitamin or mineral content, help improve brain function development: memory, concentration, etc.
Some foods that, due to their composition, can improve concentration are:
19. Bananas
They contain potassium, vitamin C and vitamin B6, which contributes to the production of neurotransmitters linked to concentration.
20. Dark chocolate
The purer the better. Increases cerebral blood flow.
21. Nuts and other dried fruits
They contain antioxidants, vitamins, amino acids and omega 3 fatty acids that improve memory, increase concentration, and optimize neuronal performance.
22. Blue Fish
Like walnuts, it contains omega 3 and improves concentration. Salmon is very rich in omega 3.
23. Avocado
Similar to blue fish and walnuts, it helps to improve concentration due to its omega 3 and antioxidant content. These foods are recommended to slow down cognitive decline in memory-related disorders (dementia, Alzheimer's, etc).
24. Whole grains
Sugar is necessary for the brain to function. However, not just any food that contains sugar is recommended. Whole grains have little sugar that is released gradually.
25. Green vegetables
Like broccoli or spinach. Its contribution in vitamin K, antioxidants and minerals enhance memory and concentration.
Here you can read other contributions about diet, concentration and memory.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
