How to Improve Concentration: -Backed Tips, and More

Improving the sleep you do get can also have benefit. A few quick tips:

• Turn off the TV and put away screens an hour before bed.
• Keep your room at a comfortable but cool temperature.
• Wind down before bed with soft music, a warm bath, or a book.
• Go to bed and get up around the same time each day, even on weekends.

Exercise regularly, but try to avoid a heavy workout just before bed.

Increased concentration is among the many benefits of regular exercise. Exercise benefits everyone. A 2018 study looking at 116 fifth-graders found evidence to suggest daily physical activity could help improve both concentration and attention after just 4 weeks.

Other researchTrusted Source looking at older adults suggests just a year of moderate aerobic physical activity can help stop or even reverse memory loss that occurs with brain atrophy related to age.

If you want to boost your concentration naturally, try to get outside every day, even for just 15 to 20 minutes. You might take a short walk through a park. Sitting in your garden or backyard can also help. Any natural environment has benefits.

Meditation and mindfulness practices can offer multiple benefits. Improved concentration is only one of these.

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.

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.

Turning on music while working or studying may help increase concentration.

The type of music you listen to can make a difference. Experts generally agree classical music, particularly baroque classical music or nature sounds are good choices to help increase your focus.It’s also important to avoid choosing music you love or hate, since both types can end up distracting you.

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 boost concentration, try eating more of the following:

• fatty fish (think salmon and trout)
• eggs (white and yolk both)
• blueberries
• spinach

Staying hydrated can also have a positive impact on concentration. Even mild dehydration can make it harder to focus or remember information.

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.

Some supplements may help promote better concentration and improved brain function.

The following supplements may help promote increased concentration and overall brain health:

• folate
• choline
• vitamin K
• flavonoids
• omega-3 fatty acids
• guarana seed extract

Concentration workouts often help children who have trouble focusing. This mental workout involves fully devoting attention to an activity for a set period of time.

Try these activities:

• Draw or doodle for 15 minutes.
• Spend a few minutes tossing a balloon or small ball with another person.
• Set a timer for 3 to 5 minutes. Try to blink as little as possible.

Talking about where they lost concentration and how they managed to refocus can help them develop these skills for use in daily tasks.