Science-backed tips for improving concentration and focus

Being able to concentrate and focus is vital for executing and completing tasks successfully. However, in an age where there is no dearth of distractions, people from all walks of life often fail to concentrate on their tasks for extended periods. As a result, their work and productivity suffer, which may lead to dissatisfaction.

Of course, your ability to focus and concentrate will undoubtedly be adversely affected by age, particularly after you’re 45. However, until then, you can put the following science-backed tips to practice for improving your concentration and focus.

1. Develop healthy sleeping habits 😴

Sleep refreshes the brain and rejuvenates it so that it’s at its sharpest after you wake up, but you need to ensure that you get enough of it. People with unhealthy sleeping habits generally sleep for only a fraction of the time they should, which affects their ability to concentrate.

Scientists suggest that adults’ brains work at their best when they sleep for 6 – 8 hours. So if your lifestyle prevents you from getting that kind of sleep, it’s time to change it up! For starters, don’t consume any stimulants before bedtime. Also, turn off the lights, as a dark environment induces sleep much faster due to the release of melatonin, a hormone that regulates sleep. Reduce your screen time as well, as too much of it before bedtime can stimulate your brain.

2. Play brain-training games ♟

Numerous brain-training games can help in building focus and concentration. You should try playing the following:

• Memory games

• Jigsaw puzzles

• Sudoku

• Crossword puzzles

• Scrambles

• Word search games

• Chess

Apart from improving your concentration, these games can also help you improve your short-term memory and problem-solving skills.

3. Play video games 🎮

While video games have come under the radar of criticism for being distractions, playing them for an hour every day can help you improve your visual selective attention (VSA) drastically. VSA is defined as the ability to focus and concentrate on a particular task and ignore distractions in the vicinity.

However, you should play video games responsibly and shouldn’t let them get in the way of your personal and professional responsibilities. The best way to prevent video game addiction is to limit how much you play at one go.

4. Take a deep breath when you feel distracted 😤

If you get distracted easily, try deep breathing. Breathing deep is known to calm the nerves and bring the mind to focus firmly on the present. So whenever you feel that you’re getting distracted from doing a task by something and/or someone else, close your eyes, take a few deep breaths and remind yourself to focus on the task at hand. Do this as many times as necessary.

It’s also recommended to create a schedule and make some room for daily meditation in it. Meditation, combined with deep breathing, facilitates mindfulness, which will help you to live in the present without any regrets about the past or any worries about the future.

5. Take a break when you feel stressed out 🧘🏾

If you’re halfway through an arduous task but can’t manage to concentrate anymore, it may frustrate you and result in stress, making it even harder to concentrate. The harmful effects of stress on the mind and body have already been well-documented by scientists.

It’s okay to take a break, as long as it doesn’t end up distracting you from the task you need to complete. Even a 10 – 15-minute break can rejuvenate your mind and allow you to return to the task with greater focus and concentration.

If you want to see both short and long-term improvements in your concentration levels, it’s recommended to practice these tips daily, because after all, practice makes perfect!

Thanks for reading! If you enjoyed this and would like more inspiration, check out my newest book on Amazon! 🙏🏾