Have you ever heard the story of the woman who lost her cell phone and found it a few days later in her freezer?
And what about that time someone you know watched an entire movie without remembering what it was about?
It’s not always dementia, or memory loss. Sometimes it’s a matter of mental focus.
We all do wacky, weird, mind-blowing things when we’re not concentrating. And “this” woman I described above? You probably already figured out that it was me.
Part of this is completely normal when we think about how our lives are filled with so many details and worries about work and family. Keeping so many details clear makes it difficult to focus on just one thing and even harder not to multitask in the interest of time and efficiency.
The problem is that our minds are not designed to multitask. On the contrary, we do things better and more thoroughly when we complete one task at a time. If you’ve ever tried to do more than one thing at a time, I can guarantee that none of those things were done as well as they would be if that was the one and only thing you did.
When we multitask, we tend to lose focus and, in turn, lose valuable productivity. Not only that, but our attention is broken and scattered – as well as our sense of calm. Some call this inability to concentrate a “runaway mind.”
How to improve focus and concentration
There are lifestyle changes and things you can do in the moment that can help with your concentration problem.
- Meditate. This draws your attention to the present and brings your thoughts back to the present. Research shows that mindfulness meditation can produce changes in the part of the brain responsible for information processing and concentration and can help improve attention span.
- Exercise. Physical activity increases dopamine and norepinephrine, brain chemicals that stimulate focus and attention. Exercise has also been found to help executive functionthe skills you need for things like planning and organizing, remembering details, and paying attention.
- Sign out. Every time you hear a buzz or beep that means you’ve received a text or something new has been posted, your brain is wired to respond instantly — and it has a hard time ignoring that impulse. Every time you change your focus, it takes time for your brain to return to where it was before you became distracted. When you need to focus, don’t beat yourself up. Disconnect from all your social media for at least 30 minutes. You won’t miss much and you can catch up on anything you missed once you complete the task at hand.
- Check the temperature in the room. A Cornell University study found that temperature affects productivity, which is affected by both a room that is too hot or too cold. Other studies found that people function best at temperatures around 71.6 degrees.
- Write it down. When you have a lot of things to do, it’s hard to keep those things from randomly popping into your head, disrupting your concentration. Keep a notepad handy and write these things down as they arise. This helps structure your time and stops random thoughts from competing for space in your brain.
- Eat well. Although food is not a cure-all, certain foods can help keep your brain
healthy and improve function and concentration. Caffeine, for some, is energizing and helps with concentration. And foods rich in
omega-3 fatty acidssuch as cold-water fish like salmon, sardines and herring, as well as nuts, seeds and vegetable oils, have been linked to lower rates of dementia and slower rates of mental decline. Keep in mind that it’s not just about what you eat, but also how much you eat: eating too much or too little can also interfere with your ability to concentrate. - Prepare your brain. With a little practice, you can expand your attention span. This is why it is important to prepare for work. Before tackling a task, take a moment to sit quietly and take a few deep, cleansing breaths. This can help calm your brain and improve your concentration.
- Take a break. Many people work better if a long task is broken up into short breaks. This can help you collect your thoughts and refocus when you sit down.
- Define aims. A to-do list helps you set goals and prioritize, which is an important first step toward better focus. Focus breeds focus, in a way: with each bar, you’ll gain confidence and satisfaction at having achieved another goal, which is enough incentive to move forward.
So far, my cell phone has avoided another trip to the freezer (which actually happened when I was talking about it, searching for a buried bag of frozen vegetables and listening to a podcast at the same time).
And when I watch a movie, my hands are completely free. I leave my cell phone behind, put away my reading materials, and just watch the movie.
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