This is how you can increase your concentration and boost your performance!

Perhaps you too are familiar with the problem of simply not being able to concentrate before an important task. This is especially true when you have a deadline and it's foreseeable that time will be very tight. A typical example, which we also know from our time as students, is term papers.

Many people have a kind of "blind spot" here. They visualize an hourglass running out and know they don't have much time left to complete the task. That's why it's important to improve your concentration.

This guide will show you how to improve your concentration. Suitable concentration exercises will replenish your energy reserves.

Boost your concentration: Here's how to take your concentration skills to a higher level!

There are numerous factors that can lead to poor concentration. These include, for example:

• a lack of sleep or increased fatigue,
• psychological stress,
• distracting factors, such as smartphones, checking emails, etc.
• poor time management,
• an overload,
• a lack of exercise,
• the deliberate postponement of tasks (procrastination) as well as
• general lack of motivation.

Eliminate all distracting factors to increase concentration.

In professional life or at home, it's common for distractions to weaken your concentration. Perhaps you find yourself, for example, mindlessly surfing the internet. You should actually be doing an important task at that time. Many people experience this.

Many people are constantly reaching for their smartphones. WhatsApp messages seem to be more important than the work that needs to be done. Especially nowadays, most people can't do without their smartphones. Experts have found that smartphone users unlock their devices at least 53 times a day. This leads to a work interruption approximately every 18 minutes.

Naturally, many people find it difficult to break these habits. Frequent smoking breaks can also disrupt concentration, even though many swear that such a break improves concentration.

Measures to increase concentration

Try going without your smartphone for a while. Simply switch it off. Ideally, you should set some firm rules for yourself. Agree on how often you should actually check your smartphone each day. If there were previously more than 50 interruptions, reduce the number to 10, and so on.

Keep your desk tidy. An organized workspace also reduces distractions. Only place the things you actually need to complete your tasks on your desk. Make sure that useful items are within easy reach.

If you find yourself distracted next time, asking yourself if it's really worth getting distracted right now. You might end up having to catch up on unfinished tasks at home, when that time is so important to you. Also, always remember that failing to achieve your goals can damage your self-confidence.

How can you improve your concentration?

You can improve your concentration, for example, the evening before. Create a to-do list for this purpose. This way, you can start the next day as stress-free as possible and know exactly what you have to do.

The advantages of such a to-do list are obvious:

• better time management
• optimal daily organization
• more effective goal achievement,
• a good feeling you get when you check off completed tasks,
• an increase in productivity,
• Recognition from your supervisor as well as
• a generally better concentration.

With a to-do list like this, you can prioritize your tasks. Plan all your daily goals realistically. To do this, only write down tasks that you can actually complete.

If there are any longer-term projects, write them on a separate list.

Using a list like this can improve concentration. Your ability to concentrate is enhanced because you're not distracted by other thoughts. If your subconscious is thinking about something else, this inevitably leads to a lack of concentration.

How quickly can you improve your concentration?

Improving your concentration means you shouldn't let yourself get distracted. How quickly you can improve your concentration also depends on many personal factors. As mentioned earlier, mental health issues can be a reason why your mind wanders.

Many people believe that time is money. Therefore, you should always complete one task at a time. Avoid multitasking. We are not computers. As brain researchers have shown, multitasking leads to a significant drop in performance and an increase in stress. This can reduce productivity by up to 40%.

The Pomodoro Technique can be helpful in this case. Here's how to use it to increase your concentration:

• Write down the tasks to be completed on a piece of paper.
• Divide the tasks into four 25-minute sections each,
• Now work with full concentration for 25 minutes on the aforementioned task.
• Now take a 5-minute break,
• Repeat this procedure for the next steps.
• After completing the four Pomodoris, you should take a 15-minute break.

If interruptions occur, write down your last thought.

Especially in everyday office life, you're inevitably interrupted quite often. The phone rings, a supervisor comes in, or you're disturbed by colleagues. These distractions certainly don't help improve concentration. However, they are unpredictable and unavoidable.

You can improve your concentration by briefly jotting down your last thoughts before each break. This habit can save you a lot of time and eliminates the need to refocus on the task.

What methods can help you improve your concentration?

You can improve your concentration, for example, with movement breaks and workouts. Movement not only activates the muscles but also stimulates the brain. Interestingly, there's no shortage of movement even in a typical office environment. Even regular trips to the printer or the restroom provide movement, which can ultimately even improve concentration.

Another option is so-called workouts. These are relaxation exercises that you can do directly at your workplace. For example, there are many exercises that can help you relax your back and neck muscles. These are otherwise the most common causes of headaches and back pain.

By performing simple relaxation exercises, you can not only get moving but also improve your concentration. We'll discuss further exercises later.

Use headphones to increase concentration

As mentioned several times, interruptions and distracting noises can't exactly promote concentration. A loud background noise, in particular, makes it difficult to concentrate. Imagine this:

You're working in an office on a difficult decision and need peace and quiet. Your employer has hired a construction company to carry out renovations on the building's exterior. Unfortunately, these works are being done at the same time you need to concentrate.

The loud noise of demolition drills inevitably leads to a decrease in concentration. To be able to work reasonably well despite this, headphones are recommended. You should discuss this with your boss. If he is also in the office during the renovation work, he will quickly agree. The acoustic distraction is largely mitigated with headphones.

However, headphones may only serve as noise isolation. Without a visual signal, you'll hardly notice a phone call. There are also headsets that connect to the phone. These interrupt your work and concentration when you receive a call.

Overall, headphones can increase your concentration if there is absolutely no other background noise.

Our biohacking tip: Binaural beats

It's best to find a playlist with binaural beats that you listen to through your headphones.

A private office can increase concentration

Many offices have more than one workstation. Even if we're not talking about an open-plan office in this case, another colleague can disrupt concentration.

Some colleagues are very talkative. A phone call is also a distraction, of course. It becomes quite annoying when your office is used as a walk-through. If, for example, the outgoing mail tray is still in your office, you'll have regular, disruptive visitors.

Unfortunately, you don't necessarily have a right to a private office. However, it can be helpful to have the option of changing rooms when you need to concentrate. A private office can improve concentration.

You don't necessarily have to move into a private office permanently. It's usually sufficient for completing an important task. It's best to let everyone involved know that you need to work undisturbed. Then they won't bother you.

Increase concentration with light meals

Many people make the mistake of eating a heavy, fatty meal before important tasks. As is well known, the body is then busy digesting. To improve concentration, you should switch to lighter fare. A small snack, for example, would be helpful.

Sugar is unhealthy, but it can also boost concentration (at least in the short term). This is why chocolate bars and other sweets are so popular with many people. However, sugar only provides a short burst of energy, which is needed for concentration. After a short time, your blood sugar levels drop again, and you may find it harder to concentrate.

Drink enough fluids and increase concentration.

A simple way to improve concentration is to drink plenty of fluids. Mineral water or unsweetened tea are good choices. Experts recommend drinking at least 1.5 liters a day. On hot summer days, this amount should be increased.

Insufficient fluid intake leads to headaches and also impairs concentration. To help you remember to drink regularly, you can set an alarm. Consequently, drinking plenty of fluids can improve your concentration.

Improve your concentration with exercises? Here's how!

The following exercises to improve concentration are intended to remind you of the most important criteria you should pay attention to.

Be aware of potential distractions.

Everyone reacts differently to distractions. To successfully complete a task, avoid your smartphone and social media. Pay attention to whether you are being significantly disturbed by phone calls or emails. Turn off these distractions if you want to improve your concentration.

Prioritizing tasks

To improve concentration, the current task should always be the top priority. Complete one task fully before starting the next.

Set clear deadlines

When there is an excessive amount of time available for completing a task, many people prefer to allow themselves to be distracted along the way. After all, there will still be plenty of time until it's finally finished. Unfortunately, this approach is misleading.

Instead, set yourself a deadline for when you want to complete a task. This approach can also help you increase your concentration.

Do the unpleasant tasks first

If you have the choice, you should always tackle the unpleasant tasks first. The reason for this is that you'll have higher levels of attention and concentration at the beginning. When you're rested and have sufficient energy, you can complete the respective tasks better and with greater focus.

Meditation exercises can help

Meditation exercises can improve your concentration. These exercises help you focus better on yourself. Meditation allows you to block out distractions. You'll appear less stressed and approach your tasks in a more relaxed manner.

Increase concentration with relaxation exercises

You can improve your concentration with exercises that clear your mind. There are specific acupressure points on the ear and collarbone that can help increase concentration.

Popular exercises include, for example:

• juggle,
• count backwards
• write backwards or
• Solve letter or number puzzles.

Improve concentration with medication

Numerous over-the-counter supplements are sold on the market that claim to improve concentration. These include preparations containing caffeine, guarana, choline, ginkgo, or ginseng. In addition, nutritional supplements consisting of minerals and vitamins are also available, which can help boost concentration. These natural supplements are also known as " nootropics." Their effects are based on various natural mechanisms of action. Numerous studies have demonstrated the beneficial effects of these plant-based substances.

However, always pay attention to natural ingredients, the correct dosage, and high quality. They can support your brain and nerve function and reduce fatigue. Which product or dietary supplement is best can only be determined on an individual basis. However, natural dietary supplements are completely safe when taken within the normal recommended daily doses.

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How you can improve concentration in children!

Improving concentration in children isn't always easy. Numerous factors can lead to distractions. These days, students are already using their smartphones at a young age, which can lead to poor concentration.

Homework is done with the TV on. But siblings can also interfere with learning. As a parent, you need to find a compromise to improve concentration.

During study time, smartphones and televisions should be switched off. Siblings need to understand that their brother or sister has important learning tasks to complete during this time.

Improve concentration with a healthy diet and more exercise

Experts have found that many children are poorly nourished and don't get enough exercise. If your child is experiencing learning difficulties, you should take them outside. Being outdoors can help the brain recharge.

Pay attention to a healthy diet. Just like with adults, fatty and heavy meals are not recommended. Fruits and vegetables are the main sources of energy.

Avoid overexertion

Children generally enjoy learning. However, it always depends on the amount of input. If there is too much pressure from school or parents, their ability to concentrate can suffer.

You should try to find a healthy balance with targeted concentration exercises. To improve concentration, you should allow your child to postpone a task occasionally if it won't have any serious consequences.

Ultimately, you should always make sure your child gets enough sleep. This will definitely improve their concentration.