n62) Enhancing Concentration and Focus

 Enhancing Concentration and Focus

Concentration is the act of giving your attention to a single activity. When you give a large amount of your attention to the task you are working on at that moment, you are concentrated on the task. 

With the right tools, practice, and discipline, you can improve your ability to concentrate. The problem is that at any given moment dozens of distractions vie for your attention: a wandering mind, app notifications, roommates, etc. Staying concentrated on a single task is hard, but worth it. Concentration can help you get more accomplished and feel more confident in the work you do. 

Let's look at some of the factors that commonly affect concentration before diving into some tips for boosting one's attention span. 

Factors affecting concentration 

There are so many different factors that can affect one's concentration and attention span, such as health conditions or aspects of your work environment. Learning the common factors that might result in your mind wandering helps know you what to look out for — and little ways you can adjust your lifestyle to improve your brain health. 

Environment

Though it may seem counterintuitive, too quiet spaces can have as negative of an impact on one’s ability to concentrate as too noisy places! This is why a lot of people opt to work in a coffee shop, or have classical music or nature sounds playing in the background of their home office. Additional factors like temperature, light, and ambiance of a space can have a big impact on a person’s quality of work, especially given your personal productivity preferences. 

Distractions

Distractions can come in a host of shapes and forms. Whether it’s a well-meaning co-worker who stops by your desk a few times a day or social media apps that you can’t help but check every few minutes, there are plenty of distractions looming around the corner. A 2018 study showed that on average, people check their smartphones every 12 minutes. 

The quantity of information we have access to can be exhausting to the brain and hamper one’s ability to focus. In fact, a study conducted at London’s Institute of Psychiatry found that the IQ of study participants decreased by 10 points when they were faced with persistent distractions. Do your best to minimize distractions — don’t worry, we’ll give tactical advice on how to do that below!

Various mental and physical health conditions 

Mental and physical health conditions alike affect brain function. Mental health challenges such as ADHD, anxiety, or depression impact ability to focus, because they can create racing thoughts, foggy brain, or short attention spans. While each of these conditions are unique, they all can bring additional thoughts and worries to mind that will likely distract you throughout the day. 

If you feel that you may be living with an undiagnosed mental health condition, such as ADHD, anxiety, or depression, the best way forward is to talk with a medical professional who can help you find a diagnosis and treatment plan. 

Physical health conditions can also contribute to a lack of focus. If you’re experiencing pain or discomfort, or you’re worried about a diagnosis, it can be challenging to focus for long periods of time. 

Your overall wellness has a huge impact on your ability to concentrate on the present moment. Do what you can to improve your well-being, and work with a healthcare professional to get their insight if you have any concerns about your health. 

Diet and lifestyle 

Diet also contributes to both physical health and mental well-being. Lack of proper nutrition can have an effect on long-term and short-term memory, energy levels throughout the day, and your ability to concentrate. 

Not getting enough sleep can also impact your ability to concentrate. When you skimp on sleep, your neurons don’t get the time they need to rest, making it harder for you to focus and access previously learned information.  Prioritize sleeping well in order to be best prepared to concentrate during the day. 

Physical activity does a lot more for the body than aid in weight loss. Research shows that as little as 30 minutes of moderately intense exercise five times a week can help you think more clearly and boost your memory. Think of how much clearer your mind feels after a short walk or even a five-minute break to stretch. Engage in physical activity regularly and see if you notice an uptick in your attention span.

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