Many people yearn improve your ability to concentrate. On the Internet there are numerous tricks, tips and strategies. But as with everything, a skeptical look never hurts. That is why we can start by seeing what the science says about the best tricks, strategies and habits with which we can begin to test because, above all, it is a process of experimentation.
The first step may be to identify the problem. Our concentration levels can vary for many reasons. Age, for example, is one of them, explains neurologist Kirk Daffner, but so can the consumption of some substances, from drugs to alcohol.
Our general state of health may also be relevant, beyond disorders such as those related to anxiety that may directly affect our attention and concentration; like the possibility that we are overwhelmed by information and stimuli that we receive on a daily basis. This can also include noise such as construction, traffic, music, etc.
Assessing our capabilities and limitations can help us. One trick proposed by neuropsychologist Kim Willment, a colleague of Daffner’s at Brigham and Women’s Hospital in Boston, is to take a simple task like reading and dedicate 30 minutes to it. During those 30 minutes we can set alarms every five.
The alarms will serve as a wake-up call. Are we focused when they sound? Has our mind started to wander? If it is the latter, it is time to return to concentration. Being aware that we have lost our way as soon as possible in order to regain focus is key.
The practices of mindfulness and meditation can help us focus better. This was observed in a review of the scientific literature carried out in 2011 by researchers from the University of Bologna. After analyzing 23 studies, they concluded that these practices, especially in the initial stages, could help improve our attention span.
It has also been observed useful in improving memory. The researchers, yes, warned of the need to delve into the studies on this issue.
Many of the tactics to improve our concentration have to do with our ability to compartmentalize. The first is to avoid distractions. If putting the mobile in some form of “do not disturb” mode is not worth it, we can resort to turning it off. Even moving it a few meters away from us can work, since it will prevent us from grasping it instinctively since we will have to make the conscious decision to get up for him.
Another way to compartmentalize and avoid distractions is to dedicate time to a single task, that is, avoid multitasking. Mail can be one of the biggest rivals to concentration, which is why many recommend dedicating a closed window or two to it throughout the day instead of relying on notifications.
Finally, breaks are important. One of the best-known concentration techniques is the “pomodoro”. In its original form, this consists of dedicating 25 minutes of concentration to a task and the remaining five up to half an hour to rest. Many of those who implement this technique, however, opt for longer cycles (50-10, for example).
Versatility can help, but not always. A recent experiment found that students who self-regulated their breaks had longer study sessions and breaks than their peers, who were given 12- or 24-minute cycles (instead of the usual 30). The first showed greater wear and tear than the second.
Another important advice regarding pauses is to stop completely. For those who work from a computer, this would also mean getting up and dedicating the break to something other than looking at the screen.
The great doubt of music
The effectiveness of listening to music as a way to focus is debatable. While there are studies that indicate that natural sounds can help concentration, music itself could make this task difficult for us. The effect could depend on the type of task we are performing.
Caffeine is a stimulant substance that can help us with concentration. As such, We must also consume it with cautiontaking into account that it can alter our sleep cycles, and that our body can adapt to its consumption.
With respect to the first point, the appropriate thing will be not to consume it before going to bed. Sooner? Caffeine can stay in our body for several hours. The half-life of this substance in our blood (the time it takes to metabolize half the amount consumed) is around 5 hours for a 40 mg dose, although the peak of activity generated by the substance occurs between 15 and 45 minutes later. of its consumption.
Furthermore, for prevent our body from adapting to caffeine consumption and we need larger and larger doses to achieve the same effect, it is advisable not to abuse the drinks that contain it. Another consideration to take into account is that not all drinks that contain this compound are harmless to our health. Just as coffee has proven to be a healthy drink, many of its alternatives have very high amounts of sugar that can be harmful after excessive consumption.
Changing our daily habits outside the office can help us improve concentration. Trying to sleep better can be considered the most obvious of these techniques. Sleep and tiredness make it difficult for us to concentrate and make us more likely to lose track of our work or our activities. Exercising can help us both sleep better and concentrate better.
Nature has also shown some ability to “reset” our brains, helping us to rest more and thus concentrate more. Of course, a healthy and balanced diet that contains the different micro and macro nutrients that our brain needs to function properly is important.
And all this for what? Improving our concentration is not just a matter of being more productive at work. It can also help us allocate more time to things we want to do. The possibility that our attention span is diminishing is something that has been discussed on many occasions.
Keeping our brain active is always a good idea. If age can impair our ability to concentrate, training our brain can also help us age better and thus maintain a better quality of life.
In Xataka | An eternally distracted generation: “I can’t do anything for more than fifteen minutes without looking at my mobile”
Imagen | Thought Catalog
