If you want to learn how to increase your concentration and boost your memory to make the most of your study time, be sure to read this post. Here you will find handy tips! These tips were personally tested by me and helped me write my papers.
How to improve concentration: practical tips
Concentration is a skill that, like all human skills, must be acquired and practiced to improve our attention span and productivity in what we do.
Numerous external factors can influence our ability to concentrate, such as interruptions from other people, background noises, and even social networks, which can cause us to procrastinate on all our work.
Concentration is a skill that can be trained to improve attention and thus productivity. Our brain is expected to get fatigued like any other muscle and needs rest periods to regain strength. Therefore, we must strengthen our attention through techniques that allow us to know to the maximum without getting tired.
And just like concentration, memory needs to be reactivated and trained so that the cognitive functions of the human brain perform at their best during the day. Some practical tips to know how to concentrate and change your study habits are:
Create your own study space.
It is proven that the best way to study productively is in a harmonious space where you can have all your materials, feel comfortable and without distractions.
Plan your homework
To study effectively, the ideal is to plan the topics and tasks to be performed. Make a schedule with what you should address and divide it by days so you can devote the necessary time to each case and thus manage your time effectively.
Control environmental noise
One of the most annoying external factors for concentrating is ambient noise. Turn off the TV and close the windows so that nothing outside can distract you. Let the people you live with know that you will study and need some silence.
If it helps, listen to music.
Some people find music to be an excellent concentration enhancer. Plugin headphones and listen to music that helps you relax and concentrate. If possible, make sure it is instrumental music; otherwise, the lyrics or rhythm of the songs may distract you.
Don’t forget to rest for a few minutes.
Keep in mind that your brain is a muscle and, as such, it gets exhausted. Do not try to maintain your concentration for many hours. Take a break for a few minutes to get some air and eat something. It will refresh your ideas and help you think better.
Stay away from your cell phone.
The cell phone is one of the most potent distractions today. Put it away as much as possible to avoid seeing notifications and messages every 5 minutes. These seconds of distraction that you will save will help you maintain your concentration.
Practice a sport
Although it may not seem related to concentration, it is. Playing sports helps release both physical and mental tension, so it is recommended to remove stress, clear the mind, and thus increase concentration.
Foods to improve concentration and memory
On the other hand, certain foods help achieve the state of concentration needed to cope with daily life and stimulate memory, especially among students at exam time, for example.
The importance of food lies in providing the human body with all the nutrients it needs to function correctly: to grow, become strong, have energy, and avoid possible illnesses.
Here are some delicious and practical ideas for concentration and memory:
- Nuts. Nuts in general, but especially walnuts and almonds, prevent cognitive decline and therefore keep the mind awake. They also promote good heart function.
- Salmon. Its high content of omega 3 is an essential fatty acid that ensures the brain’s proper functioning and brings it to its maximum performance.
- Avocado. Avocado is rich in monounsaturated fats, which favors the brain and the heart. Can you ask for more?
- Chocolate. People with a sweet tooth can see their dream come true and have an excuse to eat chocolate – dark chocolate, of course. The moderate consumption of cocoa awakens the cognitive part and improves mood.
- Coffee and tea. Caffeine, like theine, is a stimulant, and therefore, it is excellent in those moments when laziness or tiredness starts to win the battle against concentration.
- Blueberries. They protect the brain from stress and slow down brain aging, thus keeping cognitive abilities in perfect condition for a more extended period.
- Banana. This fruit has a lot of potassium, essential to replenish strength after physical and intellectual exercise. When you notice that you can’t stand anymore in front of your notes, have a banana-based snack, and you will see that you will soon recover your strength.
Now that you’ve come this far, are you ready to increase your concentration and memory capacity? We are sure that these tips will make your daily life easier and more productive.
Do these eight exercises if you want to train your brain and get it in shape!
Just as you train your body, you should do the same with your brain. Although we don’t always give it the attention it deserves, the brain is one more muscle in our body that needs to be worked to preserve its health. If you don’t do exercises to activate it, it can atrophy, become comfortable and lose capacity. Therefore, just as you strive to keep your body in shape, if you want a young brain, improve your memory, concentration, imagination, and creativity, and achieve healthy aging, you have to start practicing these activities.
Fit brain
It is a training plan or brain gymnastics, also known as neurotics. All these activities are focused on improving and stimulating the functioning of the brain’s two hemispheres, allowing an increase in neuronal activity. They are simple exercises that you can practice daily to help you have more memory, attention, concentration, and excellent cognitive abilities. Take note!
Learn, change, move
Your brain needs action, or else it relaxes. Every time you learn something new, change the furniture in your house or give a new look to your home when you change your route to work, change your wristwatch, try to operate the mouse with the other hand, or use the other hand to brush your teeth, you are forcing your brain to work and make an effort, that is, to stay active.
Writing by hand
We are so used to using new technologies and keyboards that we do very few things by hand, which is necessary for your brain to stay in shape. Therefore, writing by hand is another fundamental exercise you should start doing to keep a good memory and slow down cognitive decline. You can save a journal, which will also help you connect with your emotions.
Hobbies
They are perfect for a fit brain. The activities you’re used to, such as your work or household chores or watching TV, don’t strain your brain. But if you challenge it, you will increase performance, coordination, concentration, and memory. Exercises such as Sudoku, spot the difference, crossword puzzles, mental arithmetic, etc., are the activities your brain needs to create new neural connections.
Read
A study conducted by Peruvian researchers, in which the Complutense University of Madrid participated, found that people who read little show lower overall cognitive performance. In addition, they have less processing speed, imagination, attention, etc. Reading is a complete activity and a healthy habit since it improves abstract thinking and the functioning and cognitive reserve of the brain, that is, the ability to maintain, over time, brain activities.
Cultivating friendship
The prestigious neurosurgeon Sanjay Gupta, author of the book ‘Stay alert: build a better brain at any age,’ points out that connecting with others is another fundamental exercise to maintain the health of this organ. He assures that one of the secrets of happy people is having good social relationships. It helps to increase the capacity to adapt and slows down cognitive deterioration.
Healthy and balanced diet
The feeding has a direct repercussion on the brain’s health, remember the experts of Herbalife Nutrition. Therefore, it is crucial not only to avoid alcohol and tobacco consumption, which contribute to premature aging but also to eat a healthy and balanced diet to keep the brain young and prevent cognitive decline. Fruits, vegetables, and fish provide the nutritional benefits needed to keep the brain at peak performance and prevent cognitive decline.
Exercise
For Dr. Gupta, both aerobic and strength exercises maintain good brain health. He recommends activities such as walking, cycling, outdoor running, etc., changing routes and terrain, or discovering new activities involving our brain working, e.g., dancing, horseback riding, etc.
Rest
It is essential for the health of your brain. While you sleep, your brain works to eliminate the day’s ‘garbage’ and fix memories. Without rest, your brain ages and deteriorates. Therefore, getting at least 7 hours of sleep is essential for proper brain health. Experts recommend getting up and going to bed at the same time every day, avoiding long naps that go beyond half an hour, and not using electronic devices before bedtime. You can take short naps if you haven’t had enough sleep.
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