In today's fast-paced world, it can be challenging to stay focused and concentrated amidst the distractions of technology, work, and our ever expanding to-do lists. However, there are several ways to improve our focus, including seeking mindfulness, doing cognitive trainings, and leading a healthy lifestyle. I know, all of this is easier said than done.
In this article, we will explore these three approaches and how they can benefit your overall well-being.
1. Try Mindfulness Techniques
Mindfulness is the state of active, open attention to the present moment. It involves being aware of your thoughts and feelings without judgment or distraction. Practicing mindfulness has been shown to improve focus and concentration by increasing your awareness of distractions and helping you to better manage them.
One of the most popular techniques of mindfulness is meditation. Meditation involves sitting quietly, closing your eyes, and focusing your attention on a specific object. By doing so, you can train your mind to be more focused and less reactive to distractions.
Other mindfulness practices include yoga, tai chi, and mindful breathing exercises. These practices can help to reduce stress, improve mental clarity, and enhance overall well-being.
Psychological scientists found that mindfulness training is indeed influencing our attention and emotion regulation. People undergoing mindfulness-based therapy demonstrated a better ability to concentrate on the present and less likely to ponder about a bad experience or worry. (American Psychological Association)
How to Get Started Today?
Finding the nearest yoga center or a mindfulness training app can be a great start. In case sitting quietly, closing your eyes, and focusing your attention on a specific object sounds like too much for you at this point, try being more in nature. For instance, try taking long walks and enjoying the immerse yourself in the moment.
2. Brain Exercise
Cognitive training is a type of mental exercise that focuses on improving specific cognitive skills such as attention, memory, and problem-solving. It involves engaging in activities that challenge the brain and require focused attention.
Cognitive training can take many forms, including puzzles, brain games, and memory exercises. By engaging in these types of activities, you can strengthen your brain's neural connections and improve your ability to concentrate and focus.
A study found that cognitive trainings including a combination of memory, reasoning and problem-solving strategies along with physical exercise, resulted in greater working memory performance and attention in older healthy adults. (National Library of Medicine)
How to Get Started Today?
Try puzzles, use flashcards to exercise your memory, read, or listen to audio books or podcasts while staying still. At all cost avoid multitasking.
3. Exercising and Healthy Sleep
A healthy lifestyle can also improve focus and concentration by providing your body and brain with the nutrients and support they need to function at their best. A healthy lifestyle includes eating a balanced diet, getting regular exercise, and getting enough sleep.
How to Get Started Today?
Eating a balanced diet that is rich in fruits, vegetables, and whole grains can provide your brain with the nutrients it needs to function at its best. In particular, foods that are high in omega-3 fatty acids, such as salmon and walnuts, have been shown to improve cognitive function and focus.
Regular exercise has also been shown to improve focus and concentration by increasing blood flow to the brain and promoting the growth of new brain cells. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Finally, getting enough sleep is crucial for maintaining focus and concentration. Aim for seven to eight hours of sleep per night and try to establish a regular sleep schedule to optimize your body's natural sleep-wake cycle.
Start Small, Think Big
By practicing mindfulness, engaging in cognitive training, and adopting healthy habits, you can improve your ability to concentrate and focus and be a better version of yourself.
Which one of the 3 activities would you try first?
What helps you to improve your focus and concentration?
Share with us in the comments. We'd love to hear from you!