How to improve concentration: 14 secrets

Amid the abundance of information, responsibilities, urgent things to do "for yesterday", the need to keep everything in your head without missing anything, it is very easy to get confused. Increasingly, it is more difficult for us to concentrate on the most important, not to forget, not to miss… And more and more often, in order not to lose the remnants of concentration, we turn to coffee.

One cup, second, tenth… But one day another portion of caffeine, which, by the way, can cause irritability, fails, and we no longer know how and with what to whip ourselves up. How can you improve your concentration without becoming the proverbial downtrodden horse?  estet-portal.com knows the answers.

14 proven ways to improve concentration

Loss of concentration threatens with serious problems – both in private and professional life. We do not think about it until the thunder breaks out in the form of a working reprimand or a serious quarrel with a loved one because we have become inattentive, we miss important points.

To improve concentration, you must first take care of a diet for the brain, including in the menu foods rich in substances that improve intellectual abilities – vitamins, trace elements, amino acids, antioxidants.

It's easiest to cheer up with the …eleventh cup of coffee – a blow to the heart, or special tablets – a blow to the long-suffering liver. The most offensive thing about all this is that it is not so difficult to maintain concentration, as well as improve it. You will be amazed when you learn what simple things it takes. But for some reason, most people stubbornly continue to spoil their existence – bad habits, unhealthy diet and lifestyle. By the way, you can read about effective exercises for the liver in the previous article.

Our portal offers proven ways to improve concentration:

1. Diet for the brain consists of products that include substances that improve intellectual abilities, memory, concentration. This is primarily sea fish, nuts – source of Omega-3, flax seed – source of alpha-linoleic acid, eggs, cereals – a source of fiber, vitamins and the same polyunsaturated fatty acids, chocolate – rich in antioxidants.
2. Full breakfast I would like to highlight especially. Yes, we always do not have enough time, we do everything in a hurry, on the go. And then we wonder where our memory has gone, and we strain how to improve concentration. Morning meal has a beneficial effect on short-term memory, concentration. For students – schoolchildren, students – a full, nutritious breakfast is essential for improved brain activity and learning. Protein food, cereals, fruits – what you need. Nutritious breakfast – does not mean from the belly. Overeating impairs concentration.
3. Measure in everything. As already mentioned, overeating impairs concentration. Just like hunger. The problem is that we often find it difficult to stop on time. The solution may be to slowly, thoroughly chew each bite. So you, firstly, eat less until the moment when the brain sends a signal “that's it!”, and secondly, help your stomach – it will be easier for him to cope with a well-ground substance.
4. Water of Life. Drowsiness, headache, weakness, inability to collect yourself – there is dehydration. Instead of another dose of caffeine, drink a glass of non-carbonated mineral water. And in general, always carry a bottle of mineral water with you, taking small sips from time to time.
5. Morning is wiser than evening, but only if the night gave you a calm, deep, full sleep. Good sleep strengthens the connections between nerve cells, which leads to better concentration. It is problematic for a sleepy person to concentrate – it's an axiom. But it is easy to get sick, because the immune system weakens.
6. Green tea improves memory, concentration, metabolism, lowers bad cholesterol, prevents eye diseases.
7. Concentration exercises. The simplest: count from 100 to 1; take any object and examine it carefully, in detail, then, closing your eyes, "see"; all the details mentally.
8. Seeing the goal. Before starting any business, you should set a specific goal that you want to achieve. Psychologists say that having a clear goal makes it easier to focus on work, reducing the temptation to quit.
9. Physical activity trains not only the body, but also the mind. Therefore, before an important conversation, meeting, exam, it is worth doing a few simple physical exercises.
10. Sobriety – the norm of life, in any case, a day or two before an important matter, when concentration and concentration are extremely important. Otherwise, all the forces of the body will be directed to its detoxification.
11. Coffee is taboo. Yes, strong coffee, like strong tea in large quantities, as well as carbonated, energy drinks, wash magnesium out of the body, the lack of which makes normal brain function impossible.
12. Herbal teas with lemon balm, eyebright have the ability to improve memory and concentration. Preparing simply: pour boiling water, leave for 5 minutes, drink 2-3 times a day.
    
13. Vitamins have never bothered anyone. If you decide to take them as tablets, be sure to consult a doctor first. You can also get them in kind – with food. Vitamins, minerals, amino acids important for improving concentration:

• B vitamins, especially B₁₂, have a positive effect on the nervous system, improve memory, concentration. Milk, meat, potatoes, cheeses should be on your table;
• iron is responsible for the "transfer" oxygen to brain cells. Therefore, take care of iron-rich foods in your menu: red meat, apples, nuts, green vegetables;
• Potassium is involved in the process of oxygen saturation of the brain. The source of this trace element – grapes, bananas, oranges;
• lecithin is required for the production of one of the neurotransmitters, acetylcholine. Its deficiency is fraught with lethargy, memory impairment, concentration. Contains lecithin in wheat germ, peanuts, soy.

14. Quick response measures. If the time for "preparatory work" no concentration, you need to concentrate here and now, in order to do an important thing, you should try the following options:

• "Do Not Disturb!" Good sign. It would be hung on the door before starting serious work. In any case, ask your relatives, colleagues not to pull you until you finish the task. Turn off your mobile, no pages on the Internet, except for those that are needed for work. One of the features of Facebook and others like it – scatter attention, concentration during work.
• Order on the desktop. It is very important. Order on the table – order in the head, thoughts. Everything that is not needed for a specific task is out of sight!
• Breaks will help improve concentration. If you can’t concentrate on work, you have to return to the same thing several times, then the brain needs a break. Get up, walk around, go to an open window, breathe fresh air, drink water in small sips.
• Step by step. Multitasking – the enemy of concentration. Do each task in turn: first complete the first, then take on the next. Break each case into stages, "cleaning up" them one by one. This way you will complete things much faster, without distracting attention.

If you are specifically addicted to coffee as a means of combating fatigue and inattention, try removing it from the menu gradually, replacing … dark chocolate — another product that is great for improving concentration.

Scatter attention, interfere with concentration can be such seemingly banal, insignificant things as a mess on the desktop, open pages in social networks, background music, a ringing phone, distracting relatives, friends, employees from business.

Pyrazine contained in chocolate activates mental processes, positively affects the speed of reactions. Main – do not get addicted to chocolate, like coffee, so a couple of pieces – enough. Moreover, if you arm yourself with the advice of our portal, then very soon you will not need to spur your body on coffee or chocolate – concentration will be at the highest level anyway!