Lack of concentration indicates the inability to focus on tasks, attention to work, inability to make decisions. This can be because of various physical or mental issues. Some people may only have trouble focusing at work or school, while others may have trouble focusing when reading or doing other leisurely activities. Your performance at work or school could be affected if you can’t concentrate. You may also find that you can’t think as well, which can affect your decision-making.
Concentration is essential to be successful at work or in sports. With your head and your mindset, everything stands and falls. There are 42 helpful ways to deal with a lack of concentration.
Diet and sleep patterns
1. Balanced diet
The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration. A brain-healthy diet rich in antioxidants and omega-3 fatty acids can boost memory and maintain concentration throughout the day. If you want to deal with a lack of concentration issues, try to add foods like blueberries, leafy vegetables, fatty fish, and more water.
Studies have found that eating breakfast may improve short-term memory and attention.
2. Reduce caffeine intake
The caffeine in coffee acts as a mild stimulant to the central nervous system. Studies have shown that caffeine can help improve mental performance, especially on alertness, attention, and concentration, depending on intake level.
Caffeine is considered a stimulant. It stimulates the body’s central nervous system and boosts the brain’s production of a neurochemical known as dopamine, which controls the ability to focus and maintain concentration.
3. More quality sleep
Exposure to sleep deprivation impairs attention on simple tasks and increases distractibility. Sleep deprivation makes us moody and irritable and impairs brain functions such as memory and decision-making.
Getting enough hours of high-quality sleep fosters attention and concentration, which are a prerequisite for most learning. Sleep also supports numerous other aspects of thinking, including memory, problem-solving, creativity, emotional processing, and judgment.
Ease up yourself
4. Assess mental focus
Before you start working toward improving your mental focus, you might want to begin by assessing just how strong your mental focus is at the present moment. If your focus needs work, if you think you daydream regularly, can’t tune out distractions, and lose track of your work.
It may take time, but adopting good habits and mindful of distractibility can help in dealing with a lack of concentration.
5. Identify the target of attention
Think of what you are experiencing as targets for attentiveness and take mental aim at them. Targets should be exciting or have an exact value. If these attributes are not apparent, you must consciously enable them. Make tough choices about your targets of attention. Attend to those things that serve your own best interests. Choose challenging targets of attention, ones that push you to the edge of your competence.
By identifying the target of attention, it will be possible to deal with a lack of concentration.
6. Get support
Friends aren’t the only and sometimes aren’t the best means of support. Often people feel safer talking to someone with no personal ties to them. Some people find it easier to be honest, and vulnerable with someone they don’t have to see over dinner. They may turn to a therapist, a phone support line, or a support group. A support group can help a person to deal with a lack of concentration in a better way.
7. Stop beating yourself up
If you think your concentration power is bad, so it will be. Stop telling yourself the negatives and start focusing on positives. Please stop criticizing and blaming yourself for what happens in the past. Do not feel bad and guilty about anything in your life.
Positivity is a habit that needs to be inculcated in your behavior to help you deal with the lack of concentration and sparkle of life.
8. Be in a comfortable environment
A comfortable work environment can improve focus and productivity. And creating a comfortable workspace is all about finding balance. This means creating a space that is both physically comforting and conducive to organized, efficient studying.
A comfortable environment increases the energy level, and you can better deal with overcoming a lack of concentration.
9. Fight boredom
Make changes to the space you work in. Try changing the aesthetics of your work environment. You can include bright colors like yellow, orange, green, or red in your workspace to invoke feelings of excitement and freshness.
Make your targets of attention more engaging by creating competition or making them into some game. Find ways to change the pace of your attention to overcome concentration issues.
Journaling may sound like a weird tip for managing grief and concentration, but sometimes the problem is that you have so many thoughts swimming in your head. You can’t possibly keep them all in there and hope to focus. Getting some of those thoughts out in a journal can (at least temporarily) clear some space to let you focus for a while. A regular journaling practice is great, but even just writing out some of the things consuming you when you feel unfocused can provide a reprieve.
Journaling or writing can help increase attention and concentration level.
If you are looking for ways to improve your memory and concentration and relieve stress, reading will help. The brain-stimulating activities from reading have shown to slow down cognitive decline in old age with people who participated in more mentally stimulating activities over their lifetimes.
12. Make time for exercise
Increased concentration is among the many benefit of regular exercise. Exercise benefits everyone. A study suggested that daily physical activity could help improve both concentration and attention after just four weeks.
13. Spend time in nature
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 to deal with concentration and attention issues. Any natural environment has benefits.
Scientific evidence increasingly supports the positive impact of natural environments. The research found evidence suggesting that including plants in office spaces helped increase concentration and productivity and workplace satisfaction and air quality.
14. Listen to music
Have you ever tried listening to music while you are working? It’s a great way to help you concentrate on a task, particularly reading.
Although it does depend on the type of music you are listening to. Typically, classical music is ideal for helping you focus while you read. Try to make sure the music is instrumental (without lyrics).
15. Keep practicing
Building your mental focus is not something that will happen overnight. Even professional athletes require plenty of time and practice to strengthen their concentration skills. If you are struggling to accomplish your goals and find yourself getting sidetracked by unimportant details, it is time to start placing a higher value on your time. By building your mental focus, you will find that you can accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction.
You have to see how long you can sustain focus on your breathing and keep out all intruding thoughts. Notice all things associated with the breathing, but nothing else. Hear the sound of the moving air with each breath. Feel the pulse in your neck.
Meditation teaches your brain how to concentrate; it also lowers blood pressure and contributes to peace of mind.
17. Eliminate distractions
If you find yourself easily distracted while working, you need to figure out which distractions can be eliminated. There will always be distractions out of your control, but we’re more concerned with distractions that are in your control. If you have the constant urge to check your email or Facebook while you read, then try turning your computer off while you read.
If they can be controlled, we should eliminate them to achieve a higher level of focus and better deal with lack of concentration.
18. Live in moment
Enjoying the now time helps to focus on present circumstances. Look, The clock’s hands move, but it is always now.
Grab the present intensely. You cannot know the future, and you cannot re-do the past. You can correct past weaknesses and mistakes and reduce their likelihood in the future, but it has to be done now.
19. Prepare your brain
Before a task, calm your brain. Take a minute or two to sit in a comfortable position and breathe deeply into your stomach. You don’t have to sit cross-legged or chant. Let your body calm down before you approach your work. You’ll find it helps you concentrate and increase mental focus.
20. Balance thermostat
If it’s too hot or too cool in your work environment, it could impact your focus. A study from Cornell University found that workers are most productive and make fewer errors in an environment somewhere between 68 and 77 degrees.
If you don’t control the thermostat, you can opt to bring a sweater or a fan.
21. Look for inspiration to motivate you
Lack of motivation is the perfect recipe for easy distraction. It is very easy to get distracted if you don’t feel the motivation in your bones. It is thus ideal that you try to find the thing that drives you. This makes it easy to stay motivated. And when you are motivated, you are not easily distracted. This means it is easier to stay focused. This further means that you are more effective in your studies as you have the determination to learn, which helps you absorb things better and overcome lack of concentration.
Practicing mindfulness meditation for ten minutes a day improves concentration and the ability to keep information active in one’s mind, a function known as working memory. The brain achieves this by becoming more efficient, literally requiring fewer brain resources to do these tasks and improve attention.
23. Build Willpower
Willpower is all about your ability to focus your mind on the task at hand, to reign in your distracted brain. Voluntary attention and will are intimately entwined. Our willpower allows us to ignore distractions while staying focused on task at hand, deliberately.
This helps increase mental focus and attention; hence, we can better overcome the lack of concentration issues.
24. Stay curious
The more curious you are about the world, the greater the stamina of your concentration will be when it comes to any endeavor.
25. Practice attentive listening
Focus is not just useful for intellectual endeavors. It is also an essential interpersonal skill. The ability to be fully present with a loved one or friends or family build your rapport, intimacy, and trust with them. Hence, attentive listening leads to better attention and a level of concentration.
Twisting activities to overcome lack of concentration
26. Train brain by games
Concentration and memory games are activities that require the child to use their concentration skills and memory skills. Some examples include word searches, card games, and coloring on one task for a timed period, scrabble, and various other games.
27. Do Memorize with psycho-tricks
How can you best store information and increase attention? We’ve put together some tips, tricks, and mnemonics to make it easier for you to remember things and retrieve them later. Memorizing? Psycho tricks make it easier. It includes spider web techniques, keyword techniques, etc.
28. Spider web technique
If you touch a spider web with a spoon, the spider will react and start looking for touching the web. But if you will do it several times, the spider will realize there’s no insect or bug and will not look back.
Similarly, when you sit in your workstation, give five minutes to think about the possible distraction sources, and then give your mind commands that you will ignore such distraction.
For example, when you will study, someone will knock on the door, somebody may drop something near you. So before starting a study, please make up your mind that these incidents may happen, but you should not pay any attention to them.
29. Keyword technique
It is a simple but very effective technique. In this technique, you need to find a unique word (or keyword) related to ongoing work. Whenever you feel distracted, then start saying the keyword in your mind again and again until you get back to the continuing work.
There are no specific rules to select the keyword, and the person can choose it as per their convenience.
For example, suppose you are learning to play the piano. Suddenly you start feeling distracted by something else. You can begin to saying music and music again and again till you start playing the piano again. It also helps overcome a lack of concentration, and you will pay more attention to the target.
30. Take breaks and use an alarm
There are a ton of productivity techniques and apps with all sorts of different philosophies and systems. We don’t endorse a particular one for helping with time and focus, but many share one thing in common; they encourage setting time to work and time for breaks. Some use alarms to help you stay on task with your work time, then let you get some space. Scheduling time this way helps some grievers balance the emotions and distractions by creating a space for them. These alarms can also help if you have gotten off track and distracted to get you back on track.
31. Limit your focus
Juggling multiple tasks at once can dramatically cut down on productivity and makes it much harder to hone in on the truly important details. Think of your attention as a spotlight. If you shine that spotlight on one particular area, you can see things very clearly.
32. Plan well and execute
A person should organize the tasks. Go on and make sure that the tasks to be done are arranged in order. One would need to see which would come first. Make sure also to see if any data is missing. If one follows through with the plan, as is organized, one can move forward without any issue. It is seen that pausing in between to see what comes next also makes one lose focus.
33. Keep door closed to deal with lack of concentration
Start small by closing your door for one hour. And by doing it every day, the positive effects will compound over time. Make a deal with your teammates to give you your focus time for one hour a day. Find a quiet room and get some serious work done without being distracted. By this, you will better able to cope with attention and concentration issues.
34. Just make it approach
Sometimes focus and concentration are the issues when a task is already underway, but it can also play when deciding whether and when to do something. Sometimes we say to ourselves, “oh, I’m too distracted or unfocused to do anything now; I’ll start later or tomorrow.” By the time you get to it, you are so close to the deadline that you feel even more overwhelmed and stressed, which can make it even harder to focus. It is a vicious cycle. It can be best to start, even if there is some distraction involved. Those messages tell you not to try to come from a little thing we like to call grief-brain, and if you ignore it, you’ll sometimes surprise yourself!!!
35. Follow a structured plan
A student should use a structured daily planner to help him organize his assignments and activities. A planner that is broken down by subject within the day and has sufficient room to write all the information he needs would be preferred.
Knocking out disruption
36. Do concentration workout
Acquiring good concentration ability isn’t much different from developing a good golf swing. You have to practice. Psychologist Ellen Langer suggests staring at your finger, for example. Attentiveness is cultivated from the more you notice: the dirt, distribution of hair, pattern of skin folds, shape of the knuckles, and features of the nail (shape, the color of quick, ridges, etc.). Do similar exercises with any object you encounter. You will find that daily life experiences become more engaging. You will get more out of life.
37. Cut off with social media network
Social media is another excellent distraction likely plaguing your work environment. Again, we get it. Social networks are fun. They allow you to stay connected with people all over the world. But, to be completely honest, unless social media is part of your job description, these sites have no place in your work environment.
38. Go slow
Focus on only doing 2-3 important tasks a day (even one is okay), but no more than that. It’s all you need to take steps towards accomplishing your goals. Slower is much better than giving up early because you took on too much, too early.
39. Do a challenging task when alert
This will help you maximize your concentration. When we are bored with something, the task is simple, or we could not find any mental effort. Instead of going into this, when your mind is alert, go and opt for a challenging task. It will keep your attention, and you will not lead to a lack of concentration issue.
Medical and therapeutic aids
40. Rule out other medical issues
It is suggested to check and go for a professional medical checkup. Physical or mental stressors might cause a lack of concentration and attention issues. The best diagnosis can help you to overcome concentration and improves mental focus.
41. Try supplements
Some supplements may help promote better concentration and improved brain function.
You’ll want to check with your healthcare provider before trying any supplements, especially if you have any health conditions or allergies. A doctor can go over the possible benefits and risks of supplements with you and recommend one that’s best for your needs. Supplements that can improve mental focus include vitamin K, flavonoids, omega-3 acids, guarana seed extracts, etc.
42. Music Therapy
Listening to music can also be therapeutic, relieving feelings of stress so you can concentrate better. Music therapy helps victims of severe brain trauma, children on the autism spectrum, and seniors with Alzheimer’s disease. For children with attention deficit disorder (ADHD or ADD), music therapy bolsters attention and focus, reduces hyperactivity, and strengthens social skills.
Lack of concentration is an issue associated with children and is also prevalent in adolescent, adults, and older ones. A better understanding of the mental level is necessary to keep yourself on balance. The above natural and easy ways help in overcoming a lack of concentration and attention issues. If you feel any other mental stressors, then going to visit a psychologist is the best option.
Moving forward with Psychotherapy
Fortunately, Ahealo.com offers a global ePsychotherapy platform that allows clients to book an online anonymous private appointment with a broad skill range of psychotherapists at an affordable cost and desired schedule.
Alternatively, if you need to seek psychotherapy, be sure to check out web.ahealo.com. Ahealo is an online psychotherapy platform with a diverse range of psychotherapists for many different fields of mental challenges. Ahealo provides ePsychotherapy at an affordable price, confidential, convenient (through a web page 1-1 private video call), and at your comfortable schedule.
With these options, we believe your concentration and attention issues can be resolved soon.
Take care and stay well.