When learning something new, some people perfectly master the material, memorize even complex concepts from the first time, while everything is given to others with great difficulty. The whole problem — in concentration. It is the ability to focus on important things without being distracted by extraneous phenomena. What to do for those who have difficulties? The good news: concentration training is possible with the help of special exercises. The editors of estet-portal.com have collected 10 & nbsp; simple methods that improve the ability to concentrate.
- What is concentration training and when is it possible
- 10 Easy Exercises to Control the Spotlight
- Highlights on exercises to improve concentration
What is concentration training and when is it possible
Trying to learn something, we often tense up, worry about the result. This blocks the ability to focus and only makes things worse. You need to learn how to reduce the tension of the brain and control the beam of attention. Therefore, concentration training should include two types of exercises: relaxation and attention. If done regularly, skills can be developed that will speed up the learning process.
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Important moment! Don do concentration exercises right at the moment when you are doing something important. You need to fully devote yourself to training.
If you switch between exercises and work, it is unlikely to achieve the desired effect.
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10 Easy Exercises to Control the Spotlight
There are a huge number of techniques to improve concentration, but many of them difficult to execute. The editors of estet-portal.com have collected the most accessible exercises. You can do all of them or only some of them. Sequence — It is up to but it is best to stick to the proposed algorithm.
Exercise 1. Concentration on an immovable object
This exercise can be done at any time, even during work breaks. It calms, trains attention management skills. You need to sit as comfortably as possible, ideally — in a comfortable chair with high armrests. After choosing the best position, relax and don do move. Stare at the selected stationary object without taking your eyes off for 5-15 minutes. To make it more convenient, you can set a timer.
The main difficulty of the exercise is that you immediately want to be distracted: your nose suddenly itches or you remember that you need to make an important call. Decide for yourself that both nose and call will wait 5 minutes. Think only of the chosen subject and don't let your thoughts run away to "beautiful far away".
Exercise 2. Focusing on fingers
Sit in a comfortable chair, raise your right arm to shoulder level and take it to the right. Your task — look at the fingers of the hand for 1 minute. Then the same should be repeated for the left hand. Gradually, the concentration time should be increased to & nbsp; 5-6 minutes.
Exercise 3. Concentration on glass
Hold a glass of water in watch the liquid. Your goal — make sure she doesn't hesitate. Then repeat the exercise, taking the glass in the second hand. Running time 5-6 minutes, but if it is difficult, you can start with 1 minutes.
Exercise 4. We unclench our fist with limiting concentration
Sit down at the table. Clench your fist and place it on the table with your thumb on top. Slowly, concentrating on each movement, straighten your index finger. Repeat the exercise for each finger. It is important not to take your eyes away and to control every movement.
Exercise 5. Breath smells — relieve stress
Choose any fragrance you like. You can saturate a piece of cotton wool with it or simply spray it in the room with a spray. Sit comfortably, inhale the smell and think only about it 5-6 minutes.
This simple exercise is extremely helpful. It relieves tension in the brain, relaxes, and at the same time trains attention. The method is suitable even if you are tired or angry.
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Exercise 6. Body Concentration — the basis of health and attentionStand up straight, relax, and turn your inner gaze to the heart. Listen to how it beats and count the number of beats. You will notice that gradually the heart rate will decrease, you will calm down. Imagine as if you see how the heart contracts and pushes blood through the vessels. It's not only concentration training, but and a great way to learn to listen to your body.
Exercise 7. Working standing in front of a mirror
Go to the mirror and draw circles on the surface at eye level. Concentrate on them and keep your attention 5-6 minutes. Try not to distract your reflection.
Exercise 8. Follow a moving imaginary object
Great training for those who need to learn how to visualize. Imagine a pitcher into which a ball falls and then bounces back. Keep an eye on the ball for 5-6 minutes. This is a super effective exercise because you have to follow the object that you and draw and detail.
Exercise 9. Tracing thoughts with the line
Exercise "Line" teaches you not to get distracted. Take a pencil in your hand and slowly draw a straight line across the entire sheet of paper. You need to fully focus on her. As soon as you catch yourself on an extraneous thought, draw a "peak". Work like this for 3 minutes.
Exercise 10. "Colorblind": working with colors and words
This is a classic exercise to improve concentration. Work with the list below. Name the color in which the word is written, and not the word itself. If you get confused, start over until you can complete the exercise without mistakes.
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Highlights on exercises to improve concentrationInattention — this is not a judgment. Don let absent-mindedness interfere with your studies, work, and especially life. Practice. All exercises are multipurpose and pleasant:
Concentrate without straining. Any immovable object and your own fingers will help with this.
Listen to your body. You will simultaneously train attention and mindfulness, the ability to be "here and now".
Inhale your favorite scent. This is a pleasant meditation that improves your ability to focus.
Visualize. Visualize a ball falling into a jug to learn focus and imagination. An ideal exercise for people of creative professions.
Do Line exercises and Colorblind”. This way you can not only train and objectively evaluate your results.
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